Garage Gym
(Squat)195x1,205x1,210x1,155x5,5,5,5
(BenchTNG)215x1,225x1,235x1,215x6,200x4,4
(Deadlift2Ct)135x5,185x5,205x5,225x5,5,5
71 mins
Squat for 1@8, 5@8, 3x5 @ 70-75% was the plan. Just didn't feel very good, everything felt heavy warming up. So, I decide I need to back off and try to recover before this lingers (Sunday deadlift felt the same way). I work up to a decently heavy top single, I skip the first heavy back off which is the most taxing, then do the further back offs, but do an extra set to make up volume for the first back off I skip. Trying to get out of the mini hole I've dug myself on lower body/knees.
Next is bench and 2 count paused deadlift. Bench is 1@8, 4@9, -8% 1-4x4 until @RPE9 again. Bench feels pretty decent warming up and I try to talk myself out of sandbagging upper body too. Glad I stay focused. I hit same top single as last week, but it moves really well, rated @8-8.5. My first back off at 215# I end up doing 6 reps @RPE 9.5. I got to the prescribed 4 reps and felt good. Wasn't sure if I'd call it @RPE8, so I decided to add a rep or two and find out. Solid pressing for me here, despite being a bit stupid. It bothers my R shoulder a bit. I think doing a 5th rep was warranted to get to appropriate RPE, the 6th rep was risking it a bit.
I supersetted paused deadlift. I've not done these before, so I wasn't sure how heavy to go. I got to 225# and decided to stay there despite the first set at this weight feeling pretty light @RPE6. The next two sets got harder and I'm glad I didn't go heavier today.
Slow/disappointing start, but strong finish. Overall a solid WO.
Nutrition/Weight:
181.8
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