Gym: Garage Gym
(BoxSquat-411)145x4,165x4,185x4,4
(Incline)145x5,155x5,165x5,5,5
(SplitSquat)3x8
(SealRow)40x8,8,50x8,60x8,8
(SidePlank)3x30
(Bench)125x8,145x8,8,8
66 + 6 = 72 mins
Warmed up with wall sit 2x30 seconds. Started with box Squats, 4-1-1 tempo for 4@RPE6,7,8x2. Felt pretty good. Then we did incline for sets of 5 at RPE6,7,8x3. I was looking at the wrong weights for my last workout and did this work based on that rather than true RPE and I definitely overshot RPE8 on the last 2 sets. Not a huge deal by itself, but this will surface later in the workout. We supersetted these with split squats. Next we did chest supported seal rows with side planks. I started heavier than last time we did these and went too heavy. 60#'s was definitely not REP8 and in reality it was 10+ because I was probably only getting partials the last 2 reps of each set at the weight. After the 2 heavy sets, I dropped and did another set at 40 for full ROM. Finished up with bench press for 8 reps at RPE6, 7x3. Since I overshot on incline, I was more fatigued than I thought and the last 2 sets of bench press were probably PRE9. This was a solid WO, but a reminder of how NOT to do things. I overshot RPE on nearly every exercise and I paid for it on Sunday. I felt beat up and I don't think I'd be ready to go again in 2 days. I'm glad I have 3 days rest until the next WO.
Nutrition/Weight:
I weighed 187.8 this morning.
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