1/17 – Sheiko – Session 9

Tough session. Push presses were easier than Monday, but still pretty difficult. Squats were rough – having some hip soreness which is probably due to the switch to conventional pulls the last 3 weeks. Cut volume a bit on squats. Inclines felt real nice, and I hit a new 5rep PR there. Finished off with some light flyes and some forearm work (been having some tendonitis flareups).

Push Press:
135x10x1
175x5x1
210x4x1
245x3x1
280x2x1
280x2x1
280x2x1
280x2x1

ATG Squat:
320x3x1
385x3x1
450x3x1
510x3x1
545x1x1
545x1x1
510x3x1

Incline Bench Press:
225x5x1
255x5x1
275x5x1
290x5x1 (PR)
280x6x1

Flat DB Flyes:
60x8x1
60x8x1
60x8x1
60x8x1

Bicep Curl Machine:
75x10x1
75x10x1
75x10x1
75x10x1

Forearm Curls:
45x50x1
45x50x1

Reverse DB Curls:
20x50x1

Pull-Aparts:
red band x50x1
red band x50x1
red band x50x1

+ stretching

Duration: 100 minutes