5/8 – Sheiko/WSB Hybrid – Active Recovery – Session 20

Quick and easy workout to end this training block. Not sure if I will launch right into Sheiko 39 next week, or take another week of active recovery. Will decide Monday most likely. I used my narrower bench grip and regular bench grip today and really did not notice any differences, strength wise.

I feel like I made the best progress with Sheiko when my training maxes were lighter, and I was more focused on speed and on getting my work sets done in 15 minutes vs trying to just get them done, as I was as the training maxes got real heavy. As such, I will be dialing back the training maxes on my deadlift and squat, and switching squats to high bar for the next few cycles as well, so those workloads will be lighter, which should be good in helping me focus on my bench.

High-bar ATG Squat:
135x10x1
225x3x1
315x2x1
315x2x1
405x1x1
405x1x1
405x1x1

Paused Bench Press:
135x10x1
195x3x1
235x2x1
235x2x1
275x1x1
275x1x1
275x1x1

Incline Bench Press:
225x6x1
225x6x1
225x6x1

Straight-bar Cable Pushdown:
60x12x1
60x12x1
60x12x1
60x12x1
60x12x1

Lat Pushdowns:
60x12x1
60x12x1
60x12x1

Bicep Curl Machine:
62x10x1
62x10x1
62x10x1
62x10x1
62x10x1

Band Pull-Aparts:
red x50x1
red x50x1
red x50x1

Duration: 45 minutes

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