SSB squats were fairly easy with the Wave 1 weight reduction. Last set shown.
Mis-loaded the top set of Press with a 5 on one side, and a 2.5 on the other. Decided to reset with the correct weight, do the set, and then just drop one set off the back-off work so that the total volume "slots" were the same. Correct top-set and last back-off shown.
Deadlifts felt great. This is 50 lbs. off my best 2X3, so it SHOULD, but is HASN'T, so I'm HAPPY. Last set shown.
First week of a new squat wave, so the assistance is light. HB Pause squats were easy. Last set shown.
Bench is also at the beginning of a new wave. Last time I did 225X5 on bench, it was probably around an RPE 8. This was not above a 7 for sure, and probably a 6 (6.5?). Back-offs were very light, so I kept rest time at 2 minutes or less. Top set and last back-off shown.
Still trying to have more control on the RDLs to keep them from swinging out at the bottom. Went a little slower, and also tried to get really deep on the 2nd set. Bar is still swinging out a bit. 2nd set shown.
Top set of Squats were too loosey-goosey. Look ok on video, but felt too chaotic in the moment. May need to take more care with my warm-ups to make sure I'm ready for these top sets. Back-off sets were easy-peasy with the intensity and volume reduction to begin the new wave. Top set and last back-off shown.
Inclines felt pretty good. Obviously the back-off in intensity to begin the new wave makes them easier, but I think it also allows me to lock in some of the technical stuff I developed over the last wave. Busy gym, so no good place to put the camera and grab video of these.
Had a light-bulb moment last week and realized that if supinated chins are bothering my wrist, but I don't want the volume reduction that comes with pronated, I should try neutral grip. Haven't done these in a while and they felt GREAT. Honestly, strength felt comparable to supinated despite a longer range of motion. I was shooting for RPE 9 on all these, and probably could have gotten that extra rep on all of them.
Weird % programming thing that Rows this week are with the same weight as last week, but for less reps. I didn't even notice that until I went to log the first set. I guess I could have added 5 lbs. at that point, but whatevs. Again, to busy in the gym to find a spot for video.
Safety Squats went well. Starting a new squat wave after this so intensity on everything will come down a bit. Last set shown.
Press went okay. Had to "get up" for this set. Dealing with a little bit of a form issue where pushing through to get under the bar is getting me over my toes a little. Back-offs were very easy, as usual so far. Didn't get video of the last back-off, so only the top set is shown.
HB Pause Squats still feeling good. Last set shown.
Bench also felt good. 250X1 ties my PR, but that PR was for 5X1 so nothing to get too excited about. First back-off was too loosey-goosey, but I got it dialed back in by the end. Top set and last back-off shown.
RDL's also felt very good. This was the beginning of a new wave so reduced intensity. Last set shown.
Was again nervous about the top set of Squats. 20 lbs. heavier than last week, and the heaviest weight since rehabbing my adductor. And once again, the weight was pretty easy, an the adductor feels fine. Unfortunately, the first set was above parallel. Wah-wah. I deliberated about what to do, and ultimately took it again. Better depth, but still borderline. Decided to take it and try to do better in the future. Originally, the program was to do a single and 5X5 back-off. Since I took an extra single, I decided to only do 4X5 to keep the volume "slots" as programmed. Both singles, and last back-off shown.
After last week's Inclines, I was pretty sure I 4X5 @ +10 lbs. wasn't going to be great. I was prepared to be surprised, but I could tell from the first couple of reps that I needed to cut to 3 reps if wanted to get all of the volume in without a lot of @9+ RPE sets. Totally at peace with that decision. I've decided to incorporate that into the program going forward for the last week of each 3 week Bench wave. I really want the Incline weight to be the same as the back-off weight on heavy Bench day for the psychological benefits of having handled the weight already on the "harder" movement, so that it may "feel" light on the main movement. Last set shown.
I was running out of time, and my right wrist has been bothering me, so I decided to skip Chin-Ups. They can sometimes aggravate my wrists, and I'd like those joints to be fresh for alternate grip DL later in the week.
Week 1 of a new 3-week DL wave, so intensity drops down on BB Rows, but I upped the reps to 7 per set. These did take a little more "leg" to complete all the reps in the sets, but I kept pretty good torso position and the bar touched in the same area (just above the belt) on all reps. Gym was crowded, and so I couldn't get video where I was working.
SSB Squats still feeling pretty good. They're challenging, but not grind-y. Last set shown.
Press still feels heavy through the last warm-ups, but then I "get up" for the work-set and it feels pretty good. Back-off sets were all fast. Top set and last back-off shown.
DL felt okay. Working hard to get back to a strong "chest-up" position to start the lift. I feel like I was better at this pre-adductor lay-off, and am working to get it back. Currently "squeezing" my chest up to "take the slack out of the bar" as the final set-up cue before I pull. Not quite there yet, but getting a bit better. Last single and back-off set shown.
