## Sheiko 31 - transmutation - week 1 day 3

BW: 95kg post session

Knew I was going for all you can eat wings later today so hadn’t eaten much before this session (or weigh in). Took a while to switch on, didn’t feel good until halfway through bench.

**Low bar**

*Warmups*

Bar x 5

50kg x 5

70kg x 5

100kg x 5

*Working sets*

*Belt on*

127.5kg x 5

150kg x 4

175kg x 3

197.5kg x 2

197.5kg x 2

197.5kg x 2

197.5kg x 2

**Comp. bench** - all paused

*Warmups*

Bar x 10

40kg x 10

*Working sets - wraps on*

65kg x 5

80kg x 4

92.5kg x 3

105kg x 3

105kg x 3

105kg x 3

105kg x 3

**Low bar**

*Working sets*

*Belt on*

117.5kg x 5

140kg x 4

162.5kg x 3

185kg x 2

185kg x 2

185kg x 2

185kg x 2

**Dip**

BW x 8

10kg x 5

20kg x 5

20kg x 5

20kg x 5

25kg x 5

**JM press**

50kg x 4 x 6

Ss/ **GHR Rubish hyper extension**

50kg x 4 x 8