Thursday, February 6, 2020

Block 10. Cycle 3. Session B.

BW - 228

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.








No comments: