Another great workout! I wanted to get in and just hit some moderately intense top sets on squats and deadlifts (around a 7 RPE), and really push the seated OHP. I stuck to the plan and it all worked out pretty well, I think! Squatting was a little wonky, I was just pumping through the reps so my form was a little off, but not to a dangerous level, I’m happy to say, next week, I’m going to work on getting a little more dialed in on my set up and reps, and minimize pumping out reps. I still want to get a set of 10+ for the AMRAPs when possible, but I need to be able to do this while maintaining somewhat consistently solid form.
Seated press went much better this workout than it did on Monday when I tweaked my trap. Luckily, the pain from that strain diminished fairly quickly, and didn’t have a significant impact on my neck mobility the day after, as is often the case when I do this. I was happy to hit the 10 reps, and I think if I’d been more judicious in how I was performing the reps, I could have potentially gotten 11 or 12, but for today, 10 reps was a max effort set by the last rep.
A1. Low Bar Squat – 3×5/5/5+ @ 255lbs
- 45x10x2
- 95x5x2
- 135×5
- 185×3
- 225×1
- 255x5x2
- 255×5+ (10 @ 7 RPE)
B1. Seated OHP – 3×5/5/5+ @ 100lbs
- 45x10x2
- 65×5
- 85×3
- 95×1
- 100x5x2
- 100×5+ (10 @ 10 RPE)
- This was a fun set to do! Honestly, the 2 sets of 5 preceding the top set were challenging. I was having a hard time with my breathing and was getting light headed occasionally, so I wasn’t sure how the top set was going to go, but I figured I’d just go for broke and hope for the best. What was nice was that I had no issues with my breathing when performing the AMRAP, the reps were fairly smooth, and was able to get through the first 6 without having to re-breathe, and then basically did 4 singles to finish off the set of 10.
C1. Conventional Deadlift – 3×3/3/3+ @ 265lbs
- 45×10
- 135x5x2
- 185×3
- 225×1
- 265x3x2
- 265×3+ (13 @ 7 RPE)
- I definitely had more in the tank, and I’m being very conservative when I say a 7 RPE on this set. I barely had a grip on the bar, and it was simply hanging from my fingers rather than actually crushing the bar in my hands. Just something to consider, but again, I have to maintain the grip rule to stop the set, and I’m happy with this top set.
Ramble on Fitness 