Last set of paused HBS felt @ 7, looks @ 6. Rep PR.
255X1 is a PR on Bench. Felt @ 10. Didn't get video of last warm-up single, but it was surely faster than this. Will look to see if the top set of 3 in a couple of weeks feels @9 or less. Otherwise, could be in trouble. Last set of back-offs felt @ 8, looks @ 7.
RDL technique was a little all-over the place today, BUT the bar was solid against legs for all but 1 rep. This last set felt @ 7, and looks max @ 6.
No easily perceptible change in bar speed between the first and last reps of the last set. So probably RPE 6 at most. Going back and looking at my heaviest session with this movement from a few weeks ago, that would appear to be the same there. I probably need to up the intensity a bit to get into @7-8 range at least for the last set (shown).
Top set of Bench is interesting. Felt like at RPE 9-9.5, but bar speed between 1st and 3rd rep looks more like @7.5. Mis-grooved the 2nd rep which made it feel harder than it should have been. But technique break-down often comes with high-intensity work. As far as the discrepancy between "bar speed RPE" and "feels RPE," I would submit that my bench strength tends to drop off a cliff more-so than other lifts. Nevertheless, I will try to keep this discrepancy in mind. Back off -sets were all easy <@6. Top-set and last back-off shown.
I think I'm finally figuring out some stuff on the RDL bar path. I'm just not pushing my butt back far enough to keep the bar in contact with my legs throughout. This really felt like it started to click half-way through the last set. For me, the cue might not just be "butt back" OR "bar on legs," but rather BOTH push back so that the bar feels SOLID against the legs. The only thing is that my low back "feels" less extended this way, although it looks fine. No real difference in the bar speed between first and last reps, but it "feels" tough, so I'm gonna call the 2nd set @6. Last set shown.
Paused High Bars felt good, and looked good. Weight is probably too light. Last set shown.
Top set of bench felt solid. Didn't feel the need for a spotter. This weight is my 3X5 PR, so this is as it should be. Back-off sets were almost speed work. Top set and first back-off shown (forgot to film last back-off).
RDLs were nice and heavy. Nevertheless, I focused on a really controlled eccentric and reversal to try to correct the issue of the bar swinging out on the reversal. Seemed to help a bit. Hamstrings are very sore today. Last set shown.
Also, I ordered my first belt today. Should show up in a 4-6 weeks.
Ramp up week for my HLM program now that adductor feels good enough to get back to training Squats and DL. Got some feedback from SS coaches Brent Carter and Michael Wolf on the design.
I don't think I've ever done Paused High Bar Squats, so...Rep PR! I'm treating this session and the next as a sort of introduction to movements and program, and so didn't worry too much about pushing intensity. This weight was fine, and I felt a bit worked afterwards. Intensity will increase from here. Last set shown.
I dropped the top set of Bench back 5 lbs. from last week's 5X1. Again, treating the last two sessions of this week as a ramp up to the program. 195X5X5 felt like a solid work-weight, though. Top set and last back-off set shown.
295X5 is a Rep PR on RDL. This was the only movement where I was "going for something." Straps help so much here, but I use "Oly" straps so this weight still stressed my grip a bit. Still worth it to be able to feel out the more important details of the movement. Filming the first set, I realized that the weight was swinging out when I initiate the concentric. Cleaned it up a bit on the second set, but still not totally locked in. I'm fairly certain this is because my knees are shooting forward, but I'm not positive on the cue to fix it yet. Last set shown.
Getting back to only doing 3 movements in a session sure made it feel like I was getting out "early."
