5/16 – Sheiko #39 – Session 3

Awesome workout. Woke up with a ton of DOMS in my chest but bench felt great regardless. Was supposed to peak at 2 doubles @ 315 but threw in a 335 double (easy) and did a set of 5 with 315 after, for a nice PR. Reps in the tank, too. Added reps to all sets on the way down. Killed squats and inclines felt real solid. Feeling good.

Paused Bench Press:
135x10x1
200x5x1
235x5x1
275x4x1
295x3x1
295x3x1
315x2x1
335x2x1
315x5x1 (PR)
295x5x1
295x5x1
275x6x1
235x8x1

High-bar ATG Squat:
275x5x1
325x5x1
380x3x1
380x3x1
405x3x1
405x3x1
405x3x1
405x3x1
405x3x1

Incline Bench Press:
225x10x1
225x10x1
225x10x1
225x10x1
245x10x1

Paused Neutral-grip Flat DB Bench:
70x10x1
70x10x1
70x10x1
70x10x1
70x10x1

Seated Bicep Curl Machine (one big drop set/superset):
75x12x1
62x12x1
50x12x1
75x8x1
62x8x1
50x8x1
38x10x1
25x12x1

Band Pull-Aparts:
red x50x1
red x50x1
red x50x1

Duration: 90 minutes

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