Frank (10/5): Sheiko #37, Week 4, Day 1

Squat
5x45, 5x135, 5x185
5x225, 4x275, 3x315, 3x315
3x365 @ 8
3x365 @ 8
2x385 @ 9
2x385 @ 9
2x385 @ 9

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

Dumbbell Fly: 5x10 @ 30
Dip: 5x8 @ 45

Squat
5x225, 4x275, 3x315, 3x315
2x365 @ 8
2x365 @ 8
2x365 @ 9
2x365 @ 9

Good Morning: 3x5 @ 185
I cut these short because my traps and lats were tight enough to bother me.

Things that hurt at some point during the training session:

• Left knee
• Right hip
• Left shoulder
• Traps and lats

On the bright side, this actually felt easier than last week.