(Bench)95x6,135x4,165x3,185x3,205x3,215x2,185x8
(GobletSquat)BW,25,35,45,50x8,8
(T-BarRow)95x12,12,12
43 mins
Started with bench. WO is to work up to a single @RPE8 (roughly 90% 1RM), then back off for a set of 6 @RPE9 (roughly 81%). Based on my previous WO’s my estimated 1RM was ~235-240#s. So my plan was to work up to a single around 210-215. 205 felt good for a double so I did 215 and first rep felt pretty easy so I did it for a double also instead of going up 1 more time. Felt good. Then I backed off to 185#’s which is a little lower than 81%. I got to 6 reps and it was probably @RPE7 so I did 2 more reps and it was still probably not a 9.
Felt really good about this conservative yet positive start (first week doing singles on this block). Then I did goblet squats supersetted with T-bar rows. I took it fairly easy on rows since my upper back is still bothering me. Interestingly, rows didn’t bother it at all. I think it’s more OHP and possibly deadlift. It’s feeling better today.
Nutrition/Weight:
181.8 this morning.
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