Sheiko W4 D5

Warm Up:
Standing Abs: 2×20
Behind the head pull apart: 2×20
Pull Apart: 2×20
External Rotation: 2×15
Internal Rotation: 2×15

Core:
2Board Bench: 5@319.7/145, 330.7/150, 341.7/155, 352.7/160, 363.8/165, 374.8/170
3Board Bench: 5@385.8/175, 396.8/180, 407.9/185
Band Assisted Pull Up: 3×4
Biceps

Good workout, the right pec/shoulder is still pretty sore but this is as heavy as I’ve gone in a while.