Sounds like u knew better than to go that big
I absolutely should have. Backs been fine for the longest stint I can remember, so I thought I was ‘over’ it rather than due another injury
Acute overdoing it chronic overdoing it probs. Lessons learnt
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Hopefully the 9th time is lesson learnt
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R u a cat or something
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Sheiko gold workout 16
Bench from pins, touching chest, 3s pause
100 x 3
115 x 5
115 x 5
115 x 5
115 x 7
Hack squat
110 x 5
130 x 5
150 x 5 x 4
Hyperextension
BW x 15 x 3
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I must say I really enjoy the hack squat. If there was no chance of me ever competing again I might substitute it for squats as my main leg exercise
Is like what a front squat is meant to be for ur legs. Nice quad emphasis, pumping out reps all day, without being uncomfortable af
Might be machine variation but while.i had good quad feel this was super glute intense for me, never felt an exercise like it for glutes.
If ur glutes is ur limiting factor sounds like the perfect lift to push volume on. Dam now I really want a hack squat/leg press combo machine. Only a few grand
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Sheiko gold workout 17
Narrow sumo deadlift
155 x 3
185 x 3
217.5 x 3
217.5 x 3
217.5 x 3
All easy, asked for a light deads session today, lower back made it through fine.
Medium grip bench press - 5s pause
100 x 3
115 x 3 RPEasy
120 x 3
120 x 3
120 x 3
Comp bench press
115 x 8
115 x 8
Supposed to be 4x4 but in a hurry
Wide grip pull up
BW x 8 x 5
Decline Situp
BW x 15 x 3
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Woah! Sheiko AI answers requests?
You can ask for a deload, easy, normal or 1rm for your lift on any given session yea
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Sheiko gold workout 18
Front squat
100 x 4
120 x 4
132.5 x 3
132.5 x 3
142.5 x 3
142.5 x 3
142.5 x 3
Think that might be a rep PR
High bar squat
155 x 5
155 x 5
155 x 5
Bench press
100 x 5
115 x 5
120 x 5
120 x 5
120 x 5
120 x 5
120 x 5
Machine chest supported row
45 x 8
60 x 8 x 3
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I was thinking more like a crazy PR 
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Sheiko gold workout 19
Deficit sumo
185 x 3
205 x 2
205 x 2
220 x 1
220 x 1
220 x 1
Medium grip bench press
100 x 5
115 x 5
115 x 5
115 x 5
115 x 5
115 x 10
Band pull-apart
1" x 20 x 5
U find deficits good for you. I think they are bad for the soul but what about the gains
I think it’s about the right deficit. For Sumo a small deficit makes a big difference, so you don’t need to be standing on 25 plates or anything. a 5kg bumper, or even heeled squat shoes, is enough to get the benefit I find. Just makes you nail your starting position or it wont move. Solid glute work too
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Sheiko gold workout 20
Sheiko says take a deload workout 
I’ll trust the boss man.
High bar squat - paused with slow eccentric
132.5 X 3
155 x 3 x 4
Bench press medium grip - 2s pause 2" off the chest
100 x.3
115 x 3 x 4
Skull crushers
40 x 8
45 x 8 x 3
DB curl
20 x 8 x 3
Pretty stress free
Deficit TnG sumo next sesh ez. Just need to suss out how I’m gonna set up the deficit. 1.5-2cm be aight?