(Squat)75x8,95x5,115x5,145x5,165x2,185x5,160x5,5,5
(Bench)95x4,135x4,165x4,185x3,195x1,205x1,215x1,195x8,185x4,4,4
(RDL)l135x5,185x5,205x5,5
57 mins
Started with squat. Knees have been bothering me a bit from last weeks’ workouts so I wasn’t sure exactly what to expect here. I didn’t think I was going to work up to a single, but figured I’d see how things went. Bar and 75#”s felt rusty, 95 felt better and 115 better still. Things felt good working up and once I got to 185#’s I thought about doing a single and keep working up in singles. But, that’s how I get in trouble. So, instead I capped that as my top set of 5 @RPE8-9, then backed off for 3x5. In hind sight, given how my knees have been feeling and how they’re feeling this evening after the WO, I should’ve just don’t a single or 2 reps at 185, then backed off for the 3x5. Either way, these felt pretty good at the time when I did them.
Next was bench working up to 1 @RPE8, then backing off for 4@RPE9, then backing off again for 1-3 more sets of 4. I hit all weights as prescribed and got 3 decent singles on my way to my top one. I need a LOT of practice on singles. More on this in a second. My singles, 195 moved super fast and easy, 205 moved fast @RPE6-7, 215 moved well but was probably @RPE8 as the workout prescribed. My first back off set was to be 4 reps @195 around @RPE9. It felt so good I did reps until I hit RPE9 and got 8 reps! Then I backed off to 185 and got 3 solid sets on fairly short rest. (2.5 mins). I supersetted RDL’s during my backoff sets to save time. RDL’s felt heavy again.
Based on my back off set of 195x8@8-9, my estimated 1RM is ~260. Based on my 215x1@8, my estimated 1RM is ~230. I need a lot more work on singles to realize anything close to 260 because my max right now is probably correctly set at about 230. I’m nowhere near 260.
Very good workout.
Nutrition/Weight:
183.4 this morning.
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