3/7 – Sheiko Hybrid – Session 9

This was a great workout. A real nice morale booster. For speed squats I decided to mix things up and add tons of band tension instead of straight weight. I forgot how brutal bands can be. My core is fried. I worked with my heavy (+90 @ top per), heavy (+70 @ top per), and medium (+50 @ top per), and ended up using all 3 per side. Like I said, brutal. Great bar speed on every set, but these wiped me out. I moved on to paused bench, where I worked on using an arch more. Things went well. I tried a touch n go set with 310 after my 6 paused doubles and did a triple, but could have had more had I not setup too far back and kept running the bar into the supports each rep (doh). Ended with a paused rep PR with 260 for 10. Moved on to flat db bench where I worked with the 140s for the first time in years and years. Overall, a nice confidence boosting session.

DE ATG Squat:
135+180 band tension x6x1
135+180 band tension x3x1
135+320 band tension x3x1
135+320 band tension x3x1
135+420 band tension x3x1
185+420 band tension x3x1
235+420 band tension x3x1
235+420 band tension x3x1

Paused Bench Press:
195x5x1
235x4x1
270x3x1
270x3x1
310x2x1
310x2x1
310x2x1
310x2x1
310x2x1
310x2x1
310x3x1
260x10x1 (PR)

Flat DB Bench:
110x4x1
130x4x1
140x4x1
120x4x1
120x7x1

Flat DB Flyes:
55x10x1
55x10x1
55x10x1
55x10x1
55x10x1

Pull-ups:
bw x8x1
bw x8x1
bw x8x1
bw x8x1
bw x8x1

Single-leg Leg Extension:
150x10x1
100x15x1
80x20x1

BB Curls (narrow and wide grips):
45x10x1
45x10x1
65x10x1
65x10x1
85x10x1
85x10x1
85x12x1
85x12x1

Band Pull-Aparts:
medium x30x1
medium x30x1
medium x30x1

Duration: 120 minutes