Sheiko Workout (#31_Wk1_B)

This morning I completed the following Sheiko Workout (#31_Wk1_B):

Pre-Workout Shoulder Rehab Exercises:
Shoulder Swings - 20 Reps
Shoulder Circles - 10 Forward, 10 Backward

Using Red Mini Bands:
Shoulder Expansion - 20 Reps
External Rotation - 10 Right, 10 Left
Internal Rotation - 10 Right, 10 Left
Adduction - 10 Right, 10 Left
Abduction - 10 Right, 10 Left
Extension - 10 Right, 10 Left
Flexion - 10 Right, 10 Left
Chest Press - 10 Reps

Workout:
DL to Knees 3-155, 3-225, 3-265, 3-315, 4x2 @ 350

Bench Press	5-45, 3-135, 5-155, 4-185, 2x2 @ 250, 2x1 @ 265, 2x2 @ 250

4" Block Pulls  3-265, 3-315, 2x2 @ 350, 3x1 @ 396

Bodyweight: 215.6 Pounds

Workout Duration: 1:13:26.91 h:mm:ss
Another excellent workout today.  The Sheiko plan is interesting in that is has you work your way up with an exercise (DL to knees in this case), do a different exercise (bench), and then switch back to variation (Block Pulls) of first exercise to work up to some more heavy sets.  That worked pretty well and I've never felt my lats work that much on pulls before.

On my heaviest singles I was able to do hook grip with no issues so that is building up nicely.
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