Sheiko Week 1, Day 3: Bench Press and Squats + conditioning

1. Close Grip Bench Press

110 x 5
135 x 5
155 x 4
170 x 2 sets of 3
180 x 2 sets of 2
170 x 2 sets of 3
155 x 4
135 x 6
110 x 8

180 x 2 (1st set)

180 x 2 (2nd set)

2. Squat

180 x 5
215 x 2 sets of 4
250 x 2 sets of 3
270 x 5 sets of 3

1st set 270 x 3

5th set 270 x 3

3. Chin ups 11 sets of 2

4. 1 arm db rows

70 x 8
100 x 8
130 x 10
100 x 8 or 10 (I can't remember...)
100 x 12

left arm 130 x 10

right arm 130 x 10

5. Plate pushes w/ 45lbs

5 rounds of 20 yards

6. Some chest work that made me feel like a douche

45lbs x 10
60lbs x 10
80lbs x 10
55lbs x 10
50lbs x 10

something like that...