9/18 – Sheiko #31 – Session 11

Great workout. Despite my deadlift feeling terrible this entire training cycle (and the last one as well) I decided to go for a PR since 655 felt pretty good. Major grind, but hit 720. At this point I am wondering what I can pull when I am completely fresh and ready for a big pull, as my core and legs were pretty sore/tired from heavy squats and overheads on Monday. Paused bench went great – was scheduled to hit 2 singles and hit 320 for my second single instead. Real easy, and my shoulders are feeling great. Since I might not make it to the gym Friday I did some extra overheads and assistance work today.

Deadlift:
135x12x1
225x12x1
315x3x1
365x3x1
440x2x1
510x1x1
585x1x1
655x1x1
720x1x1 (PR)
655x2x1

Paused Bench Press:
170x5x1
205x4x1
240x3x1
240x3x1
275x2x1
275x2x1
310x1x1
320x1x1
275x2x1
275x5x1

Push Press:
185x3x1
205x5x1
225x7x1

BTN Pulldowns:
125x10x1
150x10x1
150x10x1
150x10x1
150x10x1

Pec Flye Machine:
120x10x1
120x10x1
120x10x1
120x10x1
120x10x1

Seated Tricep Extension:
75x6x1
100x6x1
125x6x1
150x8x1 (PR)
150x8x1

Band Pull-Aparts:
red band x75x1
red band x75x1
red band x75x1

Hanging Leg Raises:
bw x20x1
bw x20x1
bw x20x1

Single-arm Bicep Curls:
50x10x1
50x10x1
50x10x1

+ stretching

Duration: 120 minutes

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