Reverse band squat 345x5 RPE 8; 315x5x5
Military press 125x4x5 RPE 7
Paused DLs 385x4x3
One-arm lat pulldowns 3x15 RPE 7
Leg extensions 3x15 RPE 7
Pull-throughs 3x15 RPE 7
Ab wheel 2x15
Feeling more confident under the bar with the reverse band setup. They aren’t helping at all for the first bit of the lift, so and might be taking off 40 or so at the bottom of the lift. That way I’m getting a good feel for the actual weight at the top and lightened enough at the bottom to keep volume a little higher. Not a bad day overall.
It was hot in the garage and the belt squats and box DLs combined to kick my ass. Some serious sweating, huffing and puffing after this was over. Shewie.
Reverse band squat 365x5 RPE 9; 320x5x5
Military press 135x3x5 RPE 7.5
Paused DLs (below knee) 405x4x3
One-arm pulldowns average+mini x3x15 RPE 8
Leg extensions m-mini x3x15 RPE 8
Pull-throughs light+m-mini x3x15 RPE 8
Ab wheel 2x15
Good to get that amount of weight on my shoulders. Didn’t feel bad at all and though the reps didn’t move with great speed, they were steady and form was consistent. Paused DLs have been a good addition to the toolbox. They’ve really helped my mid-range.
It was supposed to be an RPE 10, but after 255 didn’t see a need to add 5 pounds for the sole purpose of trying to hit a 5-rep max at this point. I did lower the fatigue rating a smidge to make up for it, but it only added 5 pounds from the baseline. All the reps during back-off sets moved with good speed even with pauses - nearly speed work type bar speed. Belt squats and box deadlifts nearly killed me, lol. Minimized the rest between sets and the higher level of reps had me huffing and puffing (and sweating like mad).
Deadlift 485x4 RPE 9 (rep PR); 425x4x4
Floor press 215x5x5 RPE 7
High-bar squat 295x4x4 RPE 7.5
Feet-up bench 195x3x10 RPE 8
DB curls 37.5x2x15 RPE 8
Band pushdowns average+mini x2x15 RPE 8
Face pulls average+mini x3x15 RPE 8
Band good mornings 2x15 RPE 8
Calves and abs
Nice day. DLs continue to make really good progress. Even though I rarely pulled more than 2 or 3 reps back in the day, getting 4 reps with 485 did represent an all-time DL rep PR regardless of bodyweight for me. I know the translation of reps into a max for DLs are the trickiest of the 3 competition lifts, the fact that this didn’t register a 10 on the RPE scale bodes well as long as I stay on track. Garage was hot again, so the rest of the session was conducted under a cascade of sweat.
Not much posting this week since it’s just a deload week. Starting to hear the meet might be in jeopardy and it’s likely that my employer will make me quarantine for 2 weeks after returning. So it’s a wait-and-see kind of deal. I’ll make it a test day if worst case scenario happens.
Yeah, that’s the way I see it as well. I’d like to do it in aperfect world and there might still be ashot at it if the Columbus area covid problem settles down. Also, the restrictions on out of state travel for university employees are a hindrance, though they could relax those as well. Hard to tell right now.
Sorry to hear about your friend. I (along with my wife) know 8 people that have been stricken with covid. One was a friend’s mom who was in a nursing home and unfortunately she died. One guy said he had fevers, aches and diarrhea for 2 weeks.
I live in a college town and we’re in the middle of a case surge and the majority of students aren’t even in town yet. Needless to say, people around here are…erm concerned - including me.
Last strength phase of this training cycle, so I have to make it count. Squats were just OK at first, but started getting in a better groove by the second back-off set - could’ve gone to 10 sets if I didn’t care about time. Rest of the work was kind of ho-hum, nothing really note-worthy.
The school were I adjunct really does not care about travel. We’re small and going online anyway. I’m closing in on being around 100 infected people. I just tested negative for the fourth time today. I know it’s real, and people really do get sick and sometimes die, but of the 100 I have only seen one really sick person. I asked one or my employees who had it, how it was. He said he was really sick for one day, and then just tired. It’s strange how it varies.
Administrator at the county jail. We have had nearly 100 infected inmates and nine staff. One of my many hats it to oversee the Medical Division. I’ve attended more than I care to remember.