sRPE @6.5
BW - 218
Bench -
215X1 @8
185X3, 3 @~6
175X3 @5
Chin-Ups - BWX4 @7
Density - 2 reps every 0:30; 3:00; 12 total reps @8
DB 1-Arm Rows - 75X10 @7
Squat -
320X3 @5.5
195X14 @5
DB Curls - 30sX10 @6.5
As expected, this session was much tougher than session A. I decided to move Squats from Slot A3 to Slot B3 because I put Deficit DL in A4. Because DL is a focus this block, I decided it was better to be fresher for the DL accessory than for Squats. I may need to either give myself a much longer break between the upper-back work and the Squatting, or pull back a little on RPE on 1-2 of the upper back movements. Those Density Chins are really high in short-term fatigue, and I do want to try and keep sRPE <@8 or lower on average this block. I kept it <@7 on average last block, and believe I saw benefits from that.
On the bench, I'm trying out an idea this block that the Data Driven Strength guys talk a lot about: A highly specific top set, followed by low-rep / low-RPE volume work. Aiming to keep rest times between the volume triples at around 90 seconds. Once the block is fully ramped up, should be doing 1@9 followed by 5X3 @6. Overshot RPE slightly here in the low fatigue intro week.
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