Garage Gym
(Deadlift)185x8,205x8,225x8,8,8
(Bench2CtPause)140x10,155x10,160x10,10
(HighIncline)135x11,115x10,10
(StepUps)3x8
(ThoracicExt)20x10,10,10
(RopeDelt)5x15,15,15
(Russians)20x15,15,15
69 + 6 = 75 mins
Started with deadlifts and worked up to 3 sets @RPE8. Still keeping these light until I know my knees can handle them. Last set I probably hit RPE8. Next was paused bench for sets of 10 working up to 2 sets @RPE8. The last set probably ended up being a 9, but did a pretty good job of not overshooting again. Next we did high incline. For 1 heavy-ish set and 2 back-offs. These felt pretty good and I beat reps from last week. I supersetted step-ups with incline. For GPP we did thoracic extensions with light DB's. The ROM for these is small, but I can really feel this in my mid-back when holding the position for a 1-2 count pause at contraction. We also did what I'll call "RopeDelt", which we take a light weight plate, run a rope through it, hold the ends of the rope and then extend arms/hands up and out overhead. These light up the rear and lateral delts even with light weights. Saw these on a post from Chris Duffin and wanted to try them. I really like them. I also did Russian twists. Really good WO.
Nutrition/Weight:
I weighed 192.2 this morning.
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