4/28 – Sheiko/WSB Hybrid – Bench RE & Squat ME – Session 16

Awesome session today. This cycle is winding down towards its conclusion, with volume dropping as this week progresses and next week basically being an active recovery week before I test my lifts and start fresh.

Opted to do high-bar ATG squats today since they felt good on Friday. My hip was bothering me quite a bit today but I still wound up hitting a pretty easy 515 double, which is a an all-time PR there for high-bar full squats. Did a light 5×5 on front squats, utilizing the zombie grip. I really liked how these felt once I trusted myself in holding the bar on my delts alone. Moved on to paused bench and nailed 4 triples @ 315, then a PR effort for 4 reps for my fifth and last set. I am really pleased with how my bench is feeling right now. Rounded things out with some good inclines and neutral grip chest press.

High-bar ATG Squat:
135x10x1
225x6x1
315x3x1
405x3x1
475x2x1
515x2x1 (PR)

Front Squats (zombie grip):
225x5x1
225x5x1
225x5x1
225x5x1
225x5x1

Paused Bench Press:
135x10x1
195x3x1
235x3x1
275x3x1
315x3x1
315x3x1
315x3x1
315x3x1
315x4x1 (PR)

Incline Bench Press:
225x4x1
275x4x1
275x4x1
275x4x1

Neutral Grip Chest Press Machine:
150x10x1
175x10x1
200x10x1
150x10x1
150x10x1

Band Pull-Aparts:
red x50x1
red x50x1
red x50x1

Duration: 120 minutes