6/25 – Sheiko #40 – Session 5

Pretty good workout today. The sore elbow thing is getting really old. Not getting worse, not getting better. Just sore and achy. Really only bothers me at lockout. Regardless, bench went well today. Did my last double @ 320 touch and go and got 5 reps instead. That is fine with me. I still cannot really pick anything up over 100lbs with my left arm so no deads yet. Tried doing some light back movements, but they all still make the left forearm/elbow hurt. Annoying. I may skip bench on Friday (supposed to do 7 triples @ 320) and let the elbows get some extra rest.

Paused Bench Press:
135x10x1
200x5x1
240x5x1
280x4x1
280x4x1
300x3x1
300x3x1
320x2x1
320x2x1
320x5x1 (touch andgo)
300x3x1
300x3x1
280x5x1
280x5x1
240x7x1
200x10x1

Seated Chest Press Machine:
150x10x1
150x10x1

Pec Flye Machine:
100x10x1
100x10x1
100x10x1
100x10x1
100x10x1

Seated Leg Extension:
305x5x1
305x5x1
305x5x1
305x5x1
305x5x1

Kneeling Cable Crunch:
80x10x1
100x10x1
106x10x1
106x10x1

Single-arm Lat Pulldowns:
30x10x1
30x10x1
30x10x1
30x10x1
30x10x1

Lat Row Machine:
50x10x1
100x10x1
150x10x1
200x10x1
200x10x1

Straight-arm Lat Pushdowns:
50x10x1
75x10x1
50x10x1
50x10x1
50x10x1

Band Pull-Aparts:
red x50x1
red x50x1
red x50x1
red x50x1

Duration: 90 minutes