Wow, this was a really challenging workout. There is no other word for it. I was completely smoked after the ME Lower work, and then the DE Upper took me for a whole new spin. I didn’t have nearly the strength capacity that I thought I would have on the speed work, but I’m ok with this. Just a stepping off point as I get my programming dialed in.
I did make one big adjustment on the fly and brought my total volume way down today. Since I planned on increasing the lower body volume by incorporating a super set of trap bar deadlifts with my ME Lower work (front squats), I realized that I couldn’t handle the same amount of squatting volume, nor could I manage an equivalent number of sets for trap bar deadlifts as I had planned.
Additionally, my DE Upper work straight weight loading was lowered from what I programmed, and I didn’t do a close-grip AMRAP set after the speed work. And then the accessory work took a huge hit, even though I actually hit a decent PR on my pull-ups.
Anyway, here we go:
A1. Front Squat vs. 1 Chain per Side – Work up to a heavy set of 5 (RPE 7-8)
- BWx20x2
- 45x10x2
- 45×10 (add chains)
- 95×5
- 135×5
- 185×5
- I wanted to hit a conservatively heavy set of 5. I definitely had way more gas in the tank for a top set, but since it’s the first week of a 3 week cycle, I didn’t see any reason to go balls to the wall. I had originally planned to use 2 chains per side, but figured 1 chain per side was fine for the first, especially since I haven’t used any accommodating resistance in a long while.
A2. Low Handle Trap Bar Deadlift – 1×10
- 75x10x4
- 165×10
- 185×10
- Just feeling the movement out, as a simple super set with the front squats. Opted to use low handles as I want this to have some carryover to my conventional deadlift, in terms of range of motion.
B1. Front Squat vs. 1 Chain per Side – Down sets 2×5 @ 80% of top set
- 150x5x2
- Originally had planned to hit 3 down sets, but was feeling my body starting to flag a bit as I hit the first down set. Opted to only do 2 down sets, additionally because of the accumulated fatigue resulting from the trap bar pulls super set with the front squats.
B2. Low Handle Trap Bar Deadlift – 2×10
- 185x10x2
- Again, just getting the work in. I’m very happy with how these moved. The weight was challenging enough, given the number of repetitions I was doing, as well as given the lack of pulling that I’ve done.
C1. Speed Bench Press vs. Doubled Mini Bands – 95x3x9
- 45x20x3
- 45x5x3 (add bands)
- 95x3x9
- Ok, using new doubled mini bands took me for a ride! Doing the sets with the empty bar was eye opening, and then the first 3 sets with 95, that were meant to be warm-up sets actually scared me a bit. In retrospect, if I had taken sufficient rest between the first 3 sets, I probably could have used the programmed weight. That said, I’m still happy with how these felt. I didn’t bother monitoring my rest intervals between sets, but just made a point to go again before I was fully recovered. I think I’ll keep the weight static for this wave, and just increase the sets for the next 2 weeks.
D1. Pull-ups – 2xAMRAP
- 10/7
- I’m really happy with that first set of 10. It’s the first time I’ve been able to do 10 pull-ups straight in a long time. So this first set was definitely a PR, especially given how easy the set felt for the first 8 reps. The second set was still pretty good, and then I was done.
D2. Dips – 2xAMRAP
- 20/10 (7+3)
- This is where I really decided to cut this short after the second super set. The first super set wasn’t terrible, but when I couldn’t hit the requisite reps for the second set, I knew I was toast. I just didn’t have it in me to gut it out for a few more forced reps to hit the reps.
I’m really excited to see what kind of progress I can make on this cycle as I move forward with the increased weekly volume and overall intensity that I’m hitting these workouts with.
Ramble on Fitness 