(Bench)125x6,165x4,185x3,205x2,220x2,190x6,180x6,6
(GobletSquat)BW,35x8,50x8,60x8,50x8
(T-BarRow)80x15,13,13,13
48 mins
WO was to bench a heavy single @RPE8, back off for 6 reps @9, -5% 1-3x6 more back-off sets. My top single was projected 216-223 so I was targeting 220. 205x2 felt pretty good and I didn’t really want to see how 215 felt (top set last week) and then another set at 220. So, I went to 220 and did a double which was probably about @RPE9. I don’t know why I keep doing this. I think it’s mentally so I know that a single would’ve been @RPE8. But that’s NOT the POINT. I need to work up with enough reps to get warmed up, but then switch to singles for the last few and stop doing doubles. I’m still pleased with this effort, but 220 for a single would’ve been proper RPE. My back off sets were good. Good pressing. Then I supersetted goblet squats and t-bar rows. Squats felt good, knees feel good. Need to keep an eye on volume + intensity. I messed up the weights on T-Bar rows. I wanted to do 100#’s for an AMRAP set, then back off. After the first set I realized it was lighter than I thought, so I just stuck with the weight and got the prescribed 4 sets of work in. Solid WO. Supersetting the last 2 exercises shortens this WO considerably after bench takes a while.
Nutrition/Weight:
181.8 this morning.
No comments:
Post a Comment