1/27 – Sheiko – Session 13

Lucky number 13. This session sucked. Not for a lack of strength or anything, but I just lacked focus and drive today. Was supposed to hit 280 for 5 triples on overheads, ended up doing 3,2,3,3,2, for whatever reason some of the sets were brutal, others cake. I am thinking I might need a warmup set or two between the 245 and 280 jump. Squats were OK. Got the scheduled sets but my right hip is still acting up. I am about 99% positive it has to do with my lowering my drum throne 15″ a few weeks ago, which really makes me use way more hips/glutes when playing. Need to lay off the drum sessions and let my hip recover/rest up. DB bench and inclines were easy.

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

ATG Squat:
350x3x1
415x3x1
480x2x1
545x1x1
545x1x1
545x1x1
545x1x1
510x2x1

Flat DB Bench:
110x8x1
110x8x1
110x8x1
110x10x1

Incline Bench Press:
230x8x1
230x8x1
230x8x1

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

Forearm Curls:
45x50x1
45x50x1

+ stretching

Duration: 120 minutes