4/7 – Sheiko/WSB Hybrid – Push Press & Squat ME – Session 7

This session absolutely wrecked me. Still working up gradually on push presses using ‘proper form’, where I hit pretty easy doubles at 265 and 275. I was feeling pretty good so I decided to do some BTN push presses, where I ended up hitting a big PR of 305. Went for 315 and just barely missed it -talk about frustrating. So close, but I know I would have hit it if I had jumped to it straight from 285, or at least had not done all of the regular push presses first. Moved on to squats, but I was just exhausted already. Ground out 5 reps @ 90%+ at least to keep the session productive. Kept inclines light for the 5 sets of 8, then did a huge drop set for curls to end it.

Push Press:
135x10x1
185x5x1
210x4x1
235x3x1
265x2x1
275x2x1

BTN Push Press:
225x3x1
255x2x1
285x2x1
305x1x1 (PR)
315x0.9x1

Wide-stance Squat (single-ply briefs):
315x3x1
405x3x1
475x2x1
545x1x1
565x1x1
525x3x1

Incline Bench Press:
225x8x1
225x8x1
225x8x1
225x8x1
225x8x1

DB Hammer Curls (all sets done in one big dropset):
50x10x1
40x10x1
30x10x1
60x8x1
50x8x1
40x8x1
30x8x1
70x5x1
60x5x1
50x5x1
40x10x1
30x15x1

Band Pull-Aparts:
purple x50x1
purple x50x1
purple x50x1

Duration: 120 minutes

4/4 – Sheiko/WSB Hybrid – Squat DE – Session 6

Good workout despite having just benched a bunch yesterday. I figured my bench would be crap today but it ended up going really well. Gaining confidence there for sure. Squats were exhausting. Front squats were bothering my hip so I did not push them too hard – still too beat up from those deads yesterday. Kept inclines light.

Paused Bench Press:
135x10x1
200x5x1
235x4x1
275x3x1
315x2x1
315x2x1
315x2x1
315x2x1
315x2x1

DE ATG Squat:
225x2x1
225+180 band tensionx2x1
225+320 band tensionx2x1
225+420 band tensionx2x1
225+420 band tensionx2x1
225+420 band tensionx2x1
225+420 band tensionx2x1
225+420 band tensionx2x1

Front Squat:
225x3x1
275x3x1
275x3x1
275x3x1

Incline Bench Press:
225x5x1
225x5x1
225x5x1
225x5x1
225x5x1

CG Pulldowns:
150x8x1
150x8x1
150x8x1
150x8x1
150x8x1

Band Pull-Aparts:
purple x30x1
purple x30x1
purple x30x1

Duration: 120 minutes

4/3 – Sheiko/WSB Hybrid – Bench & Deadlift ME – Session 5

Had to push the session from yesterday to today. This was a real fun session. Paused bench went smooth, hitting 5 nice singles with long pauses, then I moved on to using the Slingshot again. Figured since I maxed it out on Sunday with a real grinder @ 425 I would just do triples with it today. Of course I got excited to go heavy and ended up crushing 415 for a double, then 430 and 440 for singles. Real pleased with how things felt today. Definitely more in the tank, too; just did not want to push the shoulders too much. That is a big increase in workload for them to be handling. Moved on to deads and I was just toasted. Barely got 675 for a single and 635 and 600 for doubles. First world problems. Incline went surprisingly smooth, but I did not push it too hard, either. Forearms, triceps, front delts, and traps are blasted. Finished with some light flyes and band work.

Paused Bench Press:
135x10x1
200x5x1
235x4x1
275x3x1
295x2x1
315x1x1
335x1x1
340x1x1
340x1x1
330x1x1
330x1x1

Bench Press w/ Slingshot:
315x2x1
345x2x1
375x2x1
405x2x1
415x2x1 (PR)
430x1x1
440x1x1 (PR)
405x3x1 (PR)

Deadlift:
225x3x1
315x3x1
405x3x1
495x1x1
585x1x1
675x1x1
635x2x1
600x2x1

Incline Bench Press:
225x5x1
255x5x1
265x5x1
265x5x1
225x5x1

Flat DB Flyes:
55x8x1
55x8x1
55x8x1
55x8x1

Band Pull-Aparts:
purple x30x1
purple x30x1

Single-arm Band Rows:
purple x30x1
purple x30x1

Duration: 120 minutes