sRPE @7
BW - 212
Bench (paused first and last reps) - up to 185X5 @7.5
Pause Squats - up to 275X6 @~8
Cambered Bar Bench - up to 160X6 @9
Machine Flyes - X10, 10, 10 @7/8.5
Rower - HIIT; 16 minutes
As usual, the long lay-off over Thanksgiving meant my first day back was great, but then soreness on this second day was a bit of an obstacle.
Weight on Bench was a fine starting point, but execution just felt a little off due to soreness. Hoping this bounces back a bit as I get back in the groove. (although I expect my pecs to be pretty sore in a day or so from this workout).
I did add a pause on the first and last reps. I expect we'll be pausing in the mock meet. This block will be mainly singles and doubles on bench. I only paused the first and last reps because this workout sets my "training max" for next week, and I wasn't sure that the e1RM from a fully paused set of 5 would give me as accurate of a starting point i.e. it might have artificially lowered the max.
Squats felt a little wonky from soreness, but pausing actually sometimes helps with that. For me, not trying to bounce out of the hole can help things like adductor fatigue be less noticeable.
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