Just killed this workout. Last night I could barely fall asleep my low back was so tight and cramped, assuming from the conventional deads which do not help my already fatigued core from all the volume Sheiko calls for. Was not sure I would be able to even lift today, but I managed to focus and pound out everything I needed to, and then some. Push presses were solid, and went for reps on my last set with ease. ATG squats yielded a new beltless PR effort, with 2 singles @ 575. I had to skip sumo sldls again, due to the low back being so sore, but I am still pleased with this workout.
Push Press:
135x10x1
175x5x1
210x4x1
245x3x1
265x2x1
265x2x1
265x2x1
265x2x1
265x5x1
ATG Squat:
320x3x1
385x3x1
450x2x1
510x1x1
575x1x1 (beltless PR)
575x1x1 (beltless PR)
450x5x1
Flat DB Flyes:
60x8x1
70x8x1
80x8x1
90x10x1
Single-arm DB Hammer Curls:
60x10x1
70x10x1
80x10x1
90x10x1
Standing Rope Cable Crunch:
80x10x1
80x10x1
80x10x1
80x10x1
Tricep Cable Pushdown:
80x10x1
80x10x1
80x10x1
Pull-Aparts:
red band x50x1
red band x50x1
red band x50x1
+ stretching
Duration: 90 minutes