4/9 – Sheiko/WSB Hybrid – Bench and Deadlift ME – Session 8

Pretty tough, but good workout. Lots of shoulder and upper back soreness from all the overhead presses on Monday so I did not expect much from bench, but it went better than expected. Did 5 singles @ ~90%+ on paused bench, where my pauses are getting longer and longer, without too much trouble. Moved on to Slingshot bench and worked up to 415 for a triple (pr), a pretty solid 425 single, then back down to 405 to call it good. My forearms were completely fried and I could barely grip the bar for the 425 set. That presented a but of a struggled with deads, as a loose grip means loose traps, etc. Conventionals went OK – better than two weeks ago, but were very fatigued. The Slingshot and those heavy workloads really take a lot out of my core since I always bench with an arch. No real assistance work today, the heavy stuff was enough.

Paused Bench Press:
135x12x1
195x5x1
235x4x1
275x3x1
315x1x1
335x1x1
320x1x1
320x1x1
320x1x1

Slingshot Bench Press:
320x2x1
350x2x1
385x2x1
415x3x1 (PR)
425x1x1
405x2x1

Conventional Deadlift:
225x3x1
315x3x1
405x3x1
495x2x1
545x1x1
575x1x1
575x1x1
495x3x1

Duration: 90 minutes

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