sRPE @7.5
BW - 217
Squats - 285X8, 8, 8 @~8
Dips -
BW+55X4 @7
BWX12 @9
EZ OH Extensions - 60X12 @10
Low Pin Press - 125X3, 3, 3, 3 @~8
Gaspari Bar Curls - 57.5X12, 11 @8/10
285 for 3X8 is a Volume PR on Squats. Taking things very slow and deliberate building up squat volumes at this effort level. Very deliberate technique, and plenty of rest times between sets with rests getting longer set-to-set. Definitely getting a low back pump about half way through, and dealing with some low back discomfort the next day, but it's not "out." Adding a final, fourth set next week, and will continue to be very conservative until I'm confident the volume at this effort is being tolerated.
Tried 3X8 @6 for Squats over the summer and did not get great results in that block. Next block will likely be lower volume/effort but higher absolute intensity, and the block after that will be more similar to this plus a top-single. So in this exploratory block, I wanted to, as always, reach for some low hanging volume PRs (which I'm already getting here), but also start to remind myself of what it's like to do multiple, higher-rep sets @8.
Backed off weight on Dips top set and everything felt a little bit better. BW reps felt "athletic."
Pin Pressing continues to be really hard, but also really fun. Also seem to feel recovered relatively quickly for such high effort work.
3rd set of Squats:
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