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.