7/16 – Sheiko #32 – Session 1

Excellent workout. With my hip and elbows rested after doing only a light deload workout Monday I went after squats and bench hard today. I did not squat at all last week but they felt pretty solid. Ended up doing a solid 600 but I could feel my hip straining on that effort so I shut squats down. I am satisfied with the 600 effort after not having more than 550 on my back over the last four months.

Moved on to bench and the elbow was hurting right away so I did some extra warmup sets with the bar/135. Threw on the sleeves and went after it and ended up hitting a paused 380 for a 10lb PR. Tried 385 and hit the pegs on the way up and just could not recover it. Would have had it otherwise. Did slingshot bench afterwards and beat my previous 440 PR with efforts at 450 and 460. Real pleased with how things went. Did a set at 225 on decline and I was done.

ATG Squats:
135x10x1
225x3x1
275x3x1
325x3x1
385x1x1
435x1x1
495x1x1
565x1x1
600x1x1

Paused Bench Press:
135x10x1
135x10x1
200x3x1
240x2x1
280x1x1
320x1x1
350x1x1
365x1x1
380x1x1 (PR)
385x0.5x1

Slingshot Bench Press:
365x1x1
405x1x1
430x1x1
450x1x1
460x1x1 (PR)

Decline Bench Press:
225x10x1

Band Pull-Aparts:
red x50x1
red x50x1
red x50x1

Duration: 70 minutes