Garage Gym
(Deadlift)255x3,280x1,295x1,315x1,330x1,345x1,285x6,6,6
(PinBench)165x5,175x8,180x8,160x8,8
(DBInc)50x12,60x10,10
55 mins
Deadlift for 1@8, 6@8-9, -5%, 1-2x6 until 9 again. Working up felt pretty good, still not used to singles. Backed off to estimated @RPE8 weight and stayed there for 3 sets rather than backing off further. I'll see how fatigue goes next few weeks, but I may change to a lower % for back offs. Doing so many backoffs close to @RPE9 hasn't worked well for me in the past. So, I may work up to top single, then do back offs at ~70% estimated 1RM rather than 79-81% the program asks for. I supersetted pin bench with deadlifts. The program was 8 reps @RPE 7, 8, 9, then -5% for sets until @9 again. As above, I think this is to much work for me around @RPE9. I intended to work up to a heavy set of 8 reps, then back off to ~70% of 1RM for back off work. My top set felt really good, so I added 5 pounds for another top set, then did 2 back off sets. Looking back, the first top set @175# was probably enough and I would've been better served from a fatigue/recovery standpoint backing off at that point and doing more volume at 70%. Finished up with some DB incline and kept that RPE more conservative than last week where I hit 9/10 on every set.
Nutrition/Weight:
180.2
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