(Bench)115x6,155x6,185x3,205x1,220x1,190x8,175x6,6,8
(HighBarSquat)45x12,75x12,95x12,12,12
(Pull-ups)8,8
(BOR)115x12,12,12
62 mins
Started with bench. This is the last week of this training block before switching to a hypertrophy 10-week block so I was hoping to work up to 225+ on bench. I worked up to 220#’s (same as last week) and it was at least @PRE8 so that was it for me. No need to push to RPE9+ today and overshoot the WO targets. First back off set is supposed to be 6@RPE9. I went heavier than last week, got to 6 reps and it was still feeling really good so I did 8 reps. Working up in weight things felt heavy, but this back off felt really good. Then I took 8% off and did 3 sets. The last set still felt good and I did 8 reps. Very solid pressing. I feel I’ve definitely gotten stronger, but it hasn’t really translated well to a heavy single. My back off set at 190#’s translates to an estimated 250# 1RM. The top single at 220#’s translates to a 230# 1RM. I think it’s clear my max is closer to 230 than 250 right now, largely because I’ve done very little work in singles. So the upside is I’ve got lots of room for improvement.
Finished the workout with high bar back squats, fairly narrow stance and pretty deep depth for sets of 12. Light weight but the last 2 sets got hard, especially with some long pauses in the hole. I supersetted squats with 2 sets of pull-ups and 3 sets of BOR. Good WO.
Nutrition/Weight:
183.0 this morning. Feeling good at this weight right now. I'm certainly not the leanest I've been, but this is the best I've looked & felt at the mid 180's.
No comments:
Post a Comment