Frank (10/16): Sheiko #40, Week 1, Day 3

Squat
5x45, 5x135, 5x185
5x225, 4x275, 4x275, 3x315, 3x315
3x365 @ 8
3x365 @ 8
2x385 @ 9+
2x385 @ 9+
2x385 @ 9+
2x385 @ 9+
Everything hurt today, probably because of the heavy pulls from Friday, so it was really hard to get into the right position. Apparently I did a decent job regardless, except for the first double.

Bench
10x45, 10x95
5x155, 4x185, 4x185, 3x215, 3x215
2x245 @ 8-
2x245 @ 8-
2x245 @ 8-
2x245 @ 8-
2x245 @ 8-
2x245 @ 8-

Dip: 5x6 @ 0

Squat
5x250, 4x295
3x340 @ 8-
3x340 @ 8-
3x340 @ 8-
3x340 @ 8-
These were a little messy due to creaky joints, but were otherwise surprisingly easy.

Tricep Pushdowns: 5x10 @ 5 (~50lbs)
Good Morning: 5x5 @ 185