45 x 12 x 4
135 x 6
185 x 3
225 x 2
245 x 1
255 x 1
255 x 1
230 x 8 [RPE 10]
Close Grip Bench Press 205 x 5 x 3
Paused Back Squat [no belt]
45 x 5 x 3
135 x 4
225 x 2
275 x 1
315 x 1
335 x 1 [RPE 9]
Plank @186 x 30 seconds
Seated Arnold Press w 50-lb DBs x 8 x 2
Notes: I lost about five pounds of water due to skipping a couple meals a few days ago and depleting my glycogen stores. Plus I took a couple of extra rest days. So today I wasn't expecting much; I just wanted to get under the bar again so I would get the feel back for bench and squat. Strength is exactly where it was before the glycogen/water cut.
Also I just got back my squat shoes after having the cobbler add another inch to the heel. Definitely easier to keep the back angle now. I kept the volume very low as this was just a quick exposure to squats just so I'd be ready for a proper squat session in a few days. Sadly, my back rounded on the rep with 335. Too tired at too near my max.
I was planning to do another couple of paused squat singles after doing the plank, but I held the plank so long that I got sever Charlie horses in my abs for minutes afterward. Any time I flexed my spine, my abs painfully locked up. So I had to abandon any further squatting. Great that I can hold a plank that long, though.
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