3/31 – Sheiko/WSB Hybrid – Squat ME – Session 4

Good session today. Started out with some light push presses, really focusing on form. The reason they aggravate my back lately is because I tend to push my torso back, finishing the press in an almost slight incline position, rather than pushing my head through as I lock out. Working on that. 255 didn’t feel heavy but it felt weird doing this. Moved on to ATG squats where I just did not have much peak strength – my core was feeling pretty tired today – probably from the benching yesterday. Hit some quality singles @ 575, then hit a paused ATG squat PR @ 550, which I was happy with. Hard rep that was. Inclines were kept light, and really focused on the pauses on flat neutral grip DB presses. Good stuff.

Push Press:
135x10x1
175x5x1
205x4x1
225x3x1
255x3x1
225x3x1

ATG Squat:
225x5x1
315x3x1
405x2x1
475x1x1
525x1x1
575x1x1
575x1x1

Paused ATG Squat:
550x1x1 (PR)
525x2x1

Incline Bench Press:
225x8x1
225x8x1
225x8x1
225x12x1

Paused Neutral Grip Flat DB Bench:
80x8x1
80x8x1
80x8x1
80x8x1

Seated Curl Machine (one huge drop set/mega set):
75x10x1
62x10x1
50x10x1
87x6x1
75x6x1
62x6x1
50x6x1
100x3x1
87x3x1
75x3x1
62x3x1
50x6x1

Band Pull-Aparts:
purple x30x1
purple x30x1

Band External Rotations:
purple x25x1
purple x30x1

Duration: 120 minutes