Garage Gym
(Squat)105x4,125x4145x4,165x4,185x1,205x1,165x4,4,6
(Bench)135x5,165x5,185x1,205x1,215x1,225x1,235x1,185x5,5,5,5,8
(RDL)135x4,185x4,225x4,230x4,235x4,225x4
70 mins
Squat day for 1@9, 4@9, 3x4@8. My knees have been bothering me since after my run on Monday. I think I really need that 1 day off where I’m not working my legs. Anyway, knees felt better as I worked up in weight slowly. I started with BW, bar, 75, 85 pounds just getting warmed up. Top set at 205 moved better than last week. I decided to skip the 4@9 set because that’s probably the hardest on my knees (and hardest in general) and moved right to the 3x4@8 back off sets. Lsat set felt really good so I did 6 reps with a lot in the tank. Next was bench for 1@8, then 5x5@8. Working up to top single felt really good. 215 and 225 moved really well. I stopped at 225 last week and decided I should move up based on how it moved again today. I should’ve just done 230 because 235 was a bit over RPE. It moved well, but I don’t think I can call it an RPE8. Back offs were good on fairly short rests 2-2.5 mins. After the first set I almost bumped up to 190#’s, but stuck with the workout as I wrote it until the last set I did 8 reps still in RPE 8-9 range. Good pressing. I supersetted RDL’s with the end of my bench session for 4@7,8,9 -5% 1x4. Kept top weight jumps closer here than in previous weeks, more in line with the WO. These are actually supposed to be paused or deficit deadlifts, but I just can’t add more stress on my knees right now.
Nutrition/Weight:
187.0. Whoa! That was an unexpected jump of a couple pounds in the middle of the week. Highest I’ve been in a while. Still feeling good an not sloppy at all :)
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