Leg kicks, leg swings, duck-unders
Squat
- bar x 10
- 135 x 8
- 225 x 6
- 270 x 5
- 315 x 5 - add belt
- 315 x 5
- 315 x 5
- 315 x 5
- 315 x 5
Arm Swings, arm circles, YTWLs
Bench
- bar x 10
- 135 x 8
- 180 x 6
- 215 x 5
- 250 x 5
- 250 x 5
- 250 x 5
- 250 x 5
- 250 x 5
DB Floor Press (elbows wide)
- 90s x 8
- 90s x 8
- 90s x 8
- 90s x 8
Tri Pushdowns (light)
- 50 x 10
- 60 x 10
- 70 x 10
- 70 x 10
- 70 x 10 - bonus set
Chins
- bw x 4
- bw x 4
- bw x 4
- bw x 4
- bw x 4
- bw x 4
Body Weight = 243.2 lbs
I was pleasantly surprised by the reduced volume, sure 5×5 with 70% on squat and bench is no picnic but I wasn’t nearly as gassed as I was after finished a training session of Sheiko 29.
