The theme here was domination. This is the first day I used my brand-spanking-new Inzer powerlifting belt, and a little bit of chalk. The belt totally made the squats wayyyy more tolerable, and I was able to crank out this workout in 1:30... probably a record for this Sheiko day! I also got cocky because the 80% bench sets were coming so easy, so I added 5 lbs from 205 to 210. No problems, all sets under 10 intensity!
It also probably helped that I delayed this workout by a day. Was going to do it on 3/30, but was running out of time to go to the gym, felt tired, and had done another heavy shoulder day on the day before. Delaying it was a really good idea. Last week I wasn't that wise and ended up failing on the 80% bench sets.
Squat
warm ups: 165*5*1, 195*4*1, 230*3*2, 260*3*2
275*2 @ 8
275*2 @ 8+
275*2 @ 8+
warm ups: 165*5*1, 195*4*1, 230*3*2, 260*3*2
275*2 @ 8
275*2 @ 8+
275*2 @ 8+
Bench
warm ups: 130*5*1, 155*4*1, 180*3*2
205*3 @ 8+
205*3 @ 8+
210*3 @ 9 <-win
210*3 @ 9 <-win
210*3 @ 9 <-win
warm ups: 130*5*1, 155*4*1, 180*3*2
205*3 @ 8+
205*3 @ 8+
210*3 @ 9 <-win
210*3 @ 9 <-win
210*3 @ 9 <-win
Squat Comebacks
warm ups: 165*5*1, 195*4*1, 230*3*2
260*2 @ 8+
260*2 @ 8+
260*2 @ 9
260*2 @ 9
warm ups: 165*5*1, 195*4*1, 230*3*2
260*2 @ 8+
260*2 @ 8+
260*2 @ 9
260*2 @ 9
Dumbell Flys 10*5, some abs stuff.
Nice spam bro.
ReplyDeleteBy the way, your performance on this day is extremely impressive (especially in such a short time to complete). Pretty tough day. You should test maxes soon.