BW - 223
sRPE @8
Chin-Ups - BWX3, 3, 3, 3 @8/8.5
BB Curls -
60X11, 11, 11 @~8
55X11 @ 8
Deadlift -
365X4 @7.5
330X7, 7 @~7
Upright Rows - 60X10, 10 @~7
sRPE is still a touch higher than I would like, but I managed to bring it down into the more tolerable zone. My strategy for that coming into this week is to keep the volume and RPE at targets for the first/main movements in each session. Keep RPE up, but cut one set on the secondary movements, and keep volume up, but cut RPE on the accessory movements.
On chins, sets of 3 across is a bit of progress. We'll see if I can extend that to 5 sets next week while staying below RPE 9.
Performance was comparable on curls to last week.
DL was up a bit across the board. In fact, 330X7 is a Rep PR! Always nice to get a Rep PR for sub-maximal sets across.
Switching Upright Rows to a bit more of a body-building feel, which I likely should have been doing all along. Instead of driving the weight up, I'm focusing on keeping my scapulae down until my elbows clear parallel and then finishing with a trap contraction. Basically, "keeping it in my delts" until the end of the concentric.
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