Wasn’t quite sure what to expect from paused DLs, as the program called for a max effort set of 5. Did these without a belt and used the TX power bar, so it probably undershoots my belted max with a DL bar by a decent amount. Should give some decent carryover. Back-off sets weren’t too bad and subsequent exercises pumped up the legs and chesticles.
No question that top set of high-bar squats was an RPE of 10. First 5 reps had good bar speed, then progressively slower until 8 was grind-y. I’m guessing this is an all-time rep PR for high-bar with no belt, but I don’t think I ever tracked it before this program. Still, I’ll take it.
Undershot the top set by maybe 10 pounds or so, but satisfied with how the reps moved throughout. Lost a little bar speed on last rep, but didn’t stick at all. Rest of the session went smoothly, though I did start to lose some punch by the end as fatigue mounted and some of the residual effects from Monday.
Nice end to the hypertrophy work and good segue into a mini-deload. I won’t drop the bar weight a bunch, but will do a set or two fewer on the big exercises.
Deload week is done. Return to strength phase, but still a ways to go until the training cycle is over. Thus, I can use some variations on the core lift heavy days and use the light and medium days as practice.
SSB squats 255x5x5 RPE 6
One-arm DB military press 40x3x12 RPE 6
Paused DLs 365x4,3754,385x4 RPE 6
Leg extensions 60x3x15 4 RIR
V-ups 5lbx3x15 3 RIR
I am terrible with the safety squat bar, so I figured I’d use it as the ‘big’ squat variation for the next 4-8 weeks. The app really forces you to be honest with yourself as far as readiness is concerned and your actual ability to handle the weights it recommends you to use. Since I ‘told’ the app I felt good today it programmed in a sets across for the squats instead of a top set and 4 drop sets. This was the first week, so the weight was easy, but this could catch up with you fast and beat you down if you are a stubborn meathead.
Haven’t done full ROM CG bench for a very long time, and I think I overshot the top set weight - not by much though because it was still nice and smooth. App called today squat technique focus, so I went with a weight that was light but still noticeable on my shoulders. Solid day overall.
SSB squat 275x5 RPE 7.5; 255x4x5 RPE 7-ish
One-arm DB military press 45x3x12 RPE 6-7
Paused DLs 390x3x4 RPE 7
Leg extensions 70x3x15 3 RIR
V-ups 10x3x12 3 RIR
Getting a little better with the SSB, but still weaker with it and have to really focus on the forward lean aspect. Work over the rest of the session was good. No surprises.
Still putting the work in. Bar moved better this week on the close grip and I think the technique sets are giving me a chance to tighten things up form-wise.
SSB squats 270x4x5 RPE 7
One-arm DB military presses 55x2x12 RPE 7,7.5
Paused DLs 405x2x4 RPE 7
Leg extensions 75x3x15 3 RIR
V-ups 15x3x12 3,2,2 RIR
Today was easier than I thought it would be, but then I remembered I’m having an RPE 10 on deadlifts this Friday so the intensity for squat alternates to a manageable workload. Still, I was tempted to add weight, but then recalled how awful I am with the SSB.
App was a little aggressive with the recommended weight today, given that I was programmed to do straight sets. Worked out, though, since I was able to stay well within the RPE target all the way through. Shrugs were actually the hardest thing I did, lol. Hadn’t held that much weight in my hands for that length of time in probably a decade.
Thought I could add a rep to 515 that I topped out with for a triple in November and managed to pull it off. Don’t really know how much the bands are deloading at the bottom, but it can’t be more than 40 pounds or so because they are doing jack by mid- to upper-shin level (totally deload around knees). Back off sets moved with good bar speed and could have been heavier to be honest. Rest of the session went off without a hitch.
SSB squats 315x5 RPE 9.5; 285x3x5 RPE 8.5
One-arm DB military press 60x2x12 RPE 8/8.5, 8.5/9
Paused DLs 425x2x4 RPE 8,8.5
Leg extensions 80x3x15 2 RIR
V-ups BW+15x3x15 1-2 RIR
Hardest day for squats in a while, though that’s mainly a result of the SSB always kicking my ass (or nearly taking my head off if I don’t focus). I picked 305 as a top set, but after doing it I was pretty sure I could do more. Bumped it up 10 pounds just to stay on the conservative side because I hate missing on squats in training - f’s me up for the rest of the session and a good week or two after. The paused DLs were tough coming just a few days after the reverse band pulls on Friday, doubly so since I wasn’t using a belt on them. Still, plenty left in the tank so it wasn’t like doing a 2nd max effort.
Felt good going in, but was hoping a little more would be in the cards for close-grip bench. Legs were a little sore from Monday, but didn’t have any noticeable impact on the technique practice. Did start to see some fatigue set in after the rows and shrugs, but all in all not a bad day.
Strong on the DLs today. I could have gone with 495, but figured sticking to the plan was better and really what difference would 10 pounds have made beyond the ego boost of seeing 5 plates per side, lol. Rest of the session was uneventful, but I definitely had some residual soreness on my chest from benching on Wednesday. Deload is next week.
There’s a meet in mid-June very close to me and I figured what the hell, let’s do it. This is a transition week, so not quite deload but not quite a normal strength phase day either. I haven’t used military press for a few months so that took some getting used to.
