8/12 – Sheiko #30 – Session 7

Strong workout today. Push presses felt great. Finished all 5 heavy sets in around 8 minutes total. Hit a nice PR with 260×5 on my fifth set and had 3+ more reps in me for sure. Squats were exhausting with the gym being extremely warm today but still hit all 5 top sets in 15 minutes. Paused bench (long 5+second pauses) was super fatiguing. Band pull-aparts are getting easier – I’m going to have to start using a different band soon.

Push Press:
95x12x1
135x12x1
155x5x1
185x4x1
215x3x1
215x3x1
250x3x1
250x3x1
250x3x1
250x3x1
260x5x1 (PR)

ATG Squat:
300x5x1
360x4x1
420x3x1
480x3x1
480x3x1
480x3x1
480x3x1
480x3x1
390x6x1
390x6x1

Paused Bench Press:
175x5x1
205x4x1
205x4x1
245x4x1
245x4x1
245x4x1
245x4x1

Flat DB Flyes:
50x10x1
50x10x1
50x10x1
50x10x1
50x10x1

BTN Pulldowns:
150x5x1
150x5x1
150x5x1
150x5x1
150x10x1

Band Pull-Aparts:
red band x50x1
red band x50x1
red band x80x1

+ stretching

Duration: 90 minutes