Sheiko Conditioning Day 3

Saturday, November 12th - Lift

Squat 
225x3; 275x3; 275x3; 275x3; 275x3; 315x2 (belt); 365x1; 405x3 (wraps)

Bench
3x225; 3x225; 3x240; 3x240; 3x240; 3x245

YTI's
5x/8/8/8; 5x8/8/8; 5x8/8/8

DB Curl supersetted w/ Seated DB Shoulder Press
40x10; 40x10; 40x10
50x10; 50x10; 50x10

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Friday November 11th - KB Complexes

16kg Complex

Swing x Clean & Press x Goblet Squat

40 x 10/10 x 20

40 x 10/10 x 20

40 x 10/10 x 20

Notes

-I was supposed to stop with the 275 sets, but my friend was testing his max, and I was curious to see where I'm at with backsquats after 8+ weeks off.  405 felt smooth all things considered.  I feel I've lost almost nothing with squats. I had more than 405x3 in me, but I stopped because I had enough information.  

-I attribute a few things to the squat improvements: not squatting, rock solid lowback from deadlifting 5x a week, improved hip flexibility from mobility/goblet squats, and better hand positioning on the bar.  I noticed my hands naturally came in much narrower than usual on the bar.  Elbows were pointed to the floor.  I think this has to do with  the upper back stretching in the past 1.5 weeks.  I have a long way to go, but everything feels more natural.

-Time to turn it up.  Sheiko begins...