Sheiko Bench 3-Day (1_1_C)

This morning I completed Sheiko Bench 3-Day (1_1_C) as follows:

Shoulder Rehab - Red micro bands

Bench Press  5-45, 3-135, 3-185, 3-215, 3-245, 4x2 @ 275

SSB Squats  3-45, 3-135, 2-185, 2-225, 5x4 @ 260

Pin Bench Press  3-155, 3-185, 3-215, 4x2 @ 230

Superset:
Lat Pulldowns  4x8 @ 115
Weighted Hypers  4x8 @ 50

Bodyweight: 211.2 Pounds (Down 11.0 pounds from 222.2 on 7/9)

Workout Duration: 1:11:37.73 h:mm:ss.ms (with 1:00 rest between sets)

Good couple of workouts.  Last night my wife suggested that I go ahead and go down to Untamed Strength.  It was a "rest" day but I figured what the hell, I'll take advantage of the offer and go on down.  I didn't realize I was doing squats today so I went ahead and did them last night as well as trying out the new EliteFTS hack sled that Alan bought.  It was a quick but effective workout and I could feel it in my quads.

This morning I looked at my Sheiko workout and realized I had more squats on tap. :D  They felt good though and today's workout was great.  Bench felt pretty good.  Both shoulder were a litle sore but the lifting still felt pretty damn good.
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