Waist - 43.75"
sRPE @ 7
Bench -
207.5X3 @8
177.5X7, 7, 7 @~7
CG Bench - 170X6, 6, 6, 6 @7.25/8
Rack Pull-Ups - BWX7, 7, 7 @~8
GPP Day -
- Circuit: Straight-Arm Pull-Downs, DB Press, Hammer Curls - 7 minutes; 3 rounds; sets of 8-10
- Rower - HIIT; 7 rounds; 14 minutes
Okay upper body day.
Right elbow was feeling a bit sensitive, and slowed down the lock out on my top triple, raising the RPE. I was able to increase the weight slightly on the back-offs, but all-told e1RM was relatively flat from last week. Expect a bounce back next week!
Closed-grips were a little better initially, but the RPE ramped up fairly quickly. This may be somewhat a function of adding an extra set to both bench movements.
I ended up not adding an extra set to the rack pull-ups because I always had this set a 3 sets for this program, i.e. I didn't drop a set for the first two weeks like I did with everything else. I'm also getting extra upper-back work on the GPP days, so no big.
sRPE ended up being right about on target, I think.
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