Garage Gym
(Bench)115x5,145x5,160x8,165x8,175x8,180x8,165x8,8
(LowDBInc)70x12,60x12,50x12,12
(FeetUpPushup)15,12
(Tibialis)3x20
(Calf)30
(KOTCalf)30
(StepUp)2x25
(ReverseNordic)12,10,10
57 mins
Right back/mid-trap and shoulder were sore but started feeling better during warmups on bench. Workout was sets of 8 @RPE 7,8,9, -5% for 1-3 more sets. My first working set felt heavy and I almost stayed there, but figured I could do 5 more #’s for a set or 2 at 165. That felt good so I jumped to 175. That felt pretty good so I bumped again to 180#’s and hit RPE 8.5-9. But definitely not a hard 9 which I felt good about. I backed off more than 5% to same back off weight as last week and got 2 more solid sets. Next was low DB incline for 70% AMRAP, 63% 3x12. I did a set w/ 70s, a set with 60s and 2 with 50s. All were in the RPE range I wanted, though the 70’s did feel heavy after quite a bit of bench volume. Finished up pressing with feet up pushups.
Today instead of doing landmine squats I did knee ability routine. Felt good. Reverse Nordics started with a bit of pain and lots of assistance help from a band. 2nd set was less assistance, no pain, 3rd set was no assistance, no pain. Hard to fit this in with running and squatting. Very good WO, pleased.
Nutrition/Weight:
184.4 this morning.
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