Squat -
225X9 @6
237.5X9 @7
295X1 @6
310X1 @7
327.5X1 @8
250X9, 9, 9 @7.5
Rack Chin-Ups - BWX8, 8, 7 @~8.5
Sumo DL w/Straps -
245X7
275X7, 7 @~7
Nice first session for the first training block. Had to hold myself down out of the gate because I was so jazzed to get rolling.
Squats went very well. I was a bit hesitant to jump from 238X7 to 295X1 after not having gone over 245 for a couple of weeks, but it was all good. The top single looks faster than it felt. I probably left some weight on the table, but I'm fine to start a tad lighter and progress. Back-off sets definitely felt easier than expected. When the first back-off came in at 7.5, I decided not to go up because I thought I would fatigue quickly. That did not happen.
First time doing rack chins. This is setting up with a low-ish chin up bar (smith machine in this case) and putting your feet up on something in front of you. Basically the chin-up version of bench dips. I want to find ways to get higher rep chin-up volume in besides pull-downs and band chins as neither of those have ever really seemed to translate very much to my chin-up strength. These felt awkward to start, but I was hitting them with confidence by the end. Looking forward to progressing on these and possibly even moving into holding one foot up off the bench as a way of adding intensity and also stimulating the abdominal bracing portion of chin-ups. I thought I may need straps for these, but I did not.
Also did Sumo DL for the very first time ever. I had no real expectations. I plugged in, like, 90% of my recent DL e1RM. I was working in with a good lifter who was also pulling Sumo, and he kept encouraging me to go up. Where I ended up projects as 102% of my recent DL e1RM, and that coming off a two week pivot block and never having done this movement before. Because my squat has long been ahead of my pull, I believed there was a chance I could pull Sumo more than Conventional. And that may be the case. I called these RPE~7 but that might even be sandbagging a bit. Looking forward to seeing where these go this block.
All video is of top sets or final work-sets.
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