3/24 – Sheiko/WSB – Session 1

I was pretty excited to start this cycle as I am implementing a few new changes: wide stance squats in loose single-ply briefs alternating every week with ATG squats, and sumo deads alternated with conventionals every week.

I did some light overheads to start things out and then moved on to wide-stance squats. These felt terrible to start, but I got into a good groove as I worked my way up. I paused all reps to emphasize depth and stretch my hips out, and ended up hitting a single-ply briefs PR already. Paused bench felt pretty solid, inclines went real smooth, and declines were easy. I had very little energy overall today so this workout really dragged out, but the strength was there.

Push Press:
135x10x1
210x4x1
235x3x1

BTN Push Press:
210x5x1
235x5x1

Paused Wide-stance Squats (single-ply briefs):
235x5x1
315x3x1
315x3x1
405x3x1
465x2x1
495x2x1
535x1x1
565x1x1
585x1x1 (PR)
535x1x1

Paused Bench Press:
200x5x1
235x4x1
275x3x1
295x2x1
295x2x1
295x2x1
295x2x1

Incline Bench Press:
225x8x1
255x8x1
235x8x1
235x8x1

Decline Bench Press:
235x4x1
275x4x1
275x4x1
275x4x1
275x6x1

45-degree Hypers:
bw x10x1
bw x10x1
bw x10x1

Band Pull-Aparts:
purple x30x1
purple x30x1
purple x30x1

Duration: 120 minutes

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