7/5 – Sheiko #32 – Session 6

Good session. I’ve been increasing the intensity of these workouts by trying to do all top work sets in less than 3 minutes per set (including rest, etc). Did all 5 sets @ 245 for push presses in approximately 10 minutes. All 6 triples @ 470 on squats in roughly 13 minutes.

Push Press:
95x12x1
135x10x1
150x3x1
180x3x1
215x3x1
245x3x1
245x3x1
245x3x1
245x3x1
245x5x1

ATG Squat:
295x3x1
355x3x1
415x3x1
470x3x1
470x3x1
470x3x1
470x3x1
470x3x1
470x3x1

Bench Press:
185x4x1
225x4x1
260x4x1
260x4x1
260x4x1
260x4x1

Flat DB Flyes:
55x10x1
65x10x1
65x10x1
65x10x1
65x10x1

BTN Pulldowns:
150x10x1
170x10x1
150x10x1
150x10x1
150x10x1

+ stretching

Duration: 75 minutes

7/3 – Sheiko #32 – Session 5

Semi-difficult. Pretty fatigued today but hit all the target weights.

Deadlift:
135x12x1
225x10x1
355x3x1
425x3x1
495x3x1
495x3x1
570x3x1
570x3x1
570x3x1
570x3x1
570x3x1

Floor Press:
135x12x1
185x3x1
225x3x1
260x3x1
260x3x1
295x3x1
295x3x1
315x2x1
315x2x1
315x3x1

Flat DB Flyes:
60x10x1
60x10x1
70x10x1
70x10x1
70x10x1

Tricep Extension Machine:
112x10x1
112x10x1
112x10x1
112x10x1
112x10x1

+ stretching

Duration: 90 minutes