Reps and Volume. Week 13. Squat

BW - 207 (basically forgot to eat all day Sunday)

Squat -
BarX10, 10 (paused)
95X5 (paused)
135X5
185X4
225X3
275X2
305X2, 1, 1
225X10

High-Bars - 225X3, 3, 3, 3, 2

GHR - BWX10, 10, 10
super-set with
Single-Leg Extensions - X20, 15, 15

Back strain seemed almost gone, but I was still really nervous about going in to squat today.  I warmed up with empty bar low-bar and high-bar squats since high-bars seemed to aggravate the injury the most last week.  Both felt good so I went forward.  The goal for 305 was 2 reps, which I got for a Rep PR.  The goal was also 13 total reps with the weight.  I thought, "fuck it, I'll just play it safe and do it with singles."  Because of my caution I was slow at the bottom and wasn't getting much rebound.  This was making everything harder, and I felt whatever muscles are strained in my back really working hard on the 2nd single, so I decided to stop.  I did a back-off set with 225 and called it good.  Still, I'm filled with more confidence for next week, and I think it's time to go ahead and get my 315 squat done.

I re-tested High-Bars with an empty bar and they still felt good so I moved on to them.  Here I thought I would play it safe and do sets of 3 instead of the sets of 5 I'd been doing.  What I didn't do was remember that I'd been using 205!  Only after the 2nd set did I realise I'd jumped weight up that much, but decided to move forward with it.  On the last set, I hesitated a moment in the bottom on the 3rd rep and didn't feel confident I could get it back up so I let it go.  Still, these sets also worked to increase my confidence for next week.

I didn't want to tempt fate with Good Mornings, so I did some glute-hams instead and super-setted them with the single-leg work.  All good.