Waist - 43.75"
sRPE @ 7
Squat -
320X3 @8
275X7, 7 @~7
Front Squat -
150X9 @7.5
145X9, 9 @7
Sumo DL w/ Straps - 290X5, 5 @7
GPP Day -
- DB Circuit: One-Arm Rows, Upright Rows, Curls - 7 minutes; 2 rounds; sets of 7-10
- Rower - LISS; 10 minutes
First session getting back to it after a rough few weeks of derailed training and a week of travel.
Testing some stuff I've observed with Emerging Strategies in this block. Based on the last year of using that framework, my best results occur in the first 5 cycles of a training block, and then taper off for a couple of cycles before I pass my peak. This will be a 10 cycle block where the first 4-5 cycles are my "2nd best" rep ranges and assistance movements transitioning into a 2nd round of 4-5 cycles with my "greatest hits" rep ranges and assistance movements. With no pivot block in between, I'll see if I can extend my Time to Peak and if the cycle-to-cycle gains stay high, or if it still tapers off after the first 4-5 weeks and/or peaks around 7-8 weeks.
Something else I'm trying is cutting a set from each movement in the initial session/week to see if that helps with DOMS after little to no training the last couple of weeks.
Squats and Front Squats both went well.
Sumos w/ straps we're way off where I expected them to be on paper, but I was just a little gassed at this point, and didn't want to push the sRPE up.
Also taking advantage of the office gym to get some conditioning and some isolation/hypertrophy work that I always find it difficult to wedge into regular training sessions.
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