Low Bar Pin Paused Squat
270 4x5, 7
Visualize your core as a sealed coke can they say. What they don’t say is that If you try to move the weight fast, bubbles escape the container.
RDL, no lockout
270 4x10
45 Degree Back Extensions
90 3x8,11
Seated Leg Extension
165 4x12
ouch. Big thigh pump
Bench Press
195 5x5
Couldn’t get any extra reps on the “plus” set. That’s okay, I’m still ahead of schedule. I’ll smash that weight next time it comes around.
Strict Overhead Press
120 4x10
These, however, went fine. No rep in doubt
Cable pressdown was busy so Preacher Curl
72.5 3x12
Triceps Cable Pressdown
85 2x8
87.5 2x8
Upright Row
105 4x8
DB Rear Lateral
30s 2x15
That wasn’t too taxing, even with the additional sets
Deadlift
385 2x5, 6
Didn’t feel like pushing it too far tonight
Close Stance High Bar Squat, slant blocks, pin paused
225 4x10
Right knee paining some on the last set. Need new knee sleeves, both are blown out in the back.
That looked a lot like work too. That was a bunch of reps on squats, deads, and rows. Rowing and deads in the same session is always tough. Throw in squats on top of it and no wonder it seemed like work.
Good workout. Was a bit nervous going into the push presses. When I hit the groove, they float up, but just a little out and I gotta muscle it back in line. Tried to stay RPE 8 as prescribed.
Push Press
strict press w/u
65x10
95x9
125x8
145x4
PP
165 4x4, 7 (PR weight for reps)
Amazing what a light week will do for you. There was another rep in there, possibly 2. Onward to 170
Low Bar Pin-paused Squat
260x4
265x4
270x4
275x7
They actually got a little easier as the sets progressed and I warmed up. I had 5 sets of warm up too, but the light sets don’t seem to get me ready for the heavier ones. It’s not until I’m two work sets in that my body seems to understand “Oh! This is what we’re doing.”
RDL, paused, no lockout
270 3x8
45 Degree Back Extensions
110 3x8
Been using the fixed bars for these. I’ll have to load up the shorty bar from here on out.
Leg extensions
170 3x12
Last set was rest-pause a couple times. The burn caught up to me.
New knee sleeves came today. I chose 5mm thickness. 7mm gives some good support, but I really only need knee-warming. 5mm should last longer without splitting, though I got a good run out of the Evolution Athletics knee sleeves. I can still use them as shin protection for deadlifting too.
