The Secret Society of Muscle Heads or Sheiko day 3 week 2

Milk is for babies. When you grow up you have to drink beer" - Arnold 

Schwarzenegger. Pumping Iron.

Today's workout was done in two parts.  I quite like it this way and it let's me give a little more to the accesory work.

AM session:

Dumbell Bench 50/10, 70/10, 80/7

Fat bar bench press 110/15, 130/12 150/10

(This was all done in lieu of bench press due to my bicep strain)

I then hit 5 sets of my shoulder super set (front raise/lat raise/rear raise) 8 reps with 20s.

Finished up with rope press down (not scheduled but I love it).  Started on 42.5 and did 10 reps and kept going up by 5lbs until I hit ten reps of 67.5lbs (5 sets).

PM session, is bought to you by Dr Jeckyll.  After and excellent lunch with James Poirier I hit the gym.  Around half of the Secret Society of Muscle Heads were present.  Deadlifts with pause 5cm below knee went as scheduled except I skipped the last set, since I was sharing a bar with Scotty D and it would have been a pain to deload it.  So I did 4 doubles at 370 not 5.  For extra credit and since so felt like it I did a double at 405 and a single at 455. Both went up easy.  I am a firm believer that the Sheiko workout as written should be the minimum I do on days I feel bad.

Hit the GHR in lieu of squats in depth, since I am still resting the quad and added a mini band for added tension.  2 sets of 5, then tried 10lb then 20lb dumbbells behind the head and finally in a demonstration of hamstring badassery I used the mini band and the 20lb dumbell for a set of 5.  Now let's consider for a moment I couldn't do a single rep in FebruaryAnd had to use band assistance.  

My deadlift was also 100lbs lower then (correlation?)

Did six sets of abs rather than five (ab wheel, standing cable crunch, stir the pot) and thus Sheiko was done.

Then I joined Scotty in some whimsical fuckery doing weighted push-ups.  We did four chains, then we did it with feet on a bench.  Couple of sets with a plate in the back and finally with a purple band for tension.  The pump was quite serious from this, I must start doing this more often!

Finished off with bicep curls.