Squat - 285, 295, 305X10
Press - 130X5, 5, 5
Pull-Ups - BWX3, 2, 2
RDL - 275X5, 5
Pull-Downs (supinated) - X10, 8, 7 (straight-weight; +~5lbs. from last session)
Hammer Curls -
40sX5
30sX12, 10
Starr Rehab Squats felt much better today. 305X10 is actually a Rep PR. Probably going to go ahead and drop down to 8's for the next 1-3 sessions. Didn't get the same painful low-back pump as the other times I switched, but we're starting to get into range of pre-injury workset weights. It seems better to kind of "glide" up into 5's, making sure form is consistent rather than grind myself down chasing higher rep sets. Last set shown.
RPE experiment on Press is over. Maybe with additional guidance, or more time, I would have found my way into making it productive, but I was sick of each workout with the same weight feeling harder than the one before it, so I'm going back to more traditional SS programming. I may still stall out this round, but at least I'll have a clearer idea of how to proceed. Last set shown.
Pull-Ups were fine. Hadn't done them in about 10 days due to travel, etc. Left a rep in the tank on every set.
I brought my straps in today for RDLs. So much easier to execute this way. Really focused on: 1) bar stays in contact with leg, 2) bard drops because butt moves backwards, and 3) shoulders back hard at the top to contract the lats. Two sets of 5 and my lats were burning after the first set this way.
Upped weight on pull-downs with now predictable results. Will stay here until I get 3X10+.
Dropped the top-set reps on Hammer Curls and that left more in the tank for the back-off sets. We'll see what happens when I up the weight next time.
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