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Warm Up
Jump rope 10 minutes
Walking lunges x lots of sets
Beltless Pause Squats
135x5
185x3
205x3
225x6
275x6
315x6 RPE 7 or 8, hard to estimate since I was dicking around last week. Should have been a lot easier, but its been a while
Was going to back off at around -10% but I felt wasted and it took me like 45 minutes to get through the above sets so I said fuck it
Beltless Deadlifts
135 x3
225 x1
275 x 1
315 x 1
365 x 1
405 x 1 at RPE 8. Rep didn't feel heavy and moved quickly, but I felt myself lose position midway up and my lockout felt awkward so I called it here. Im probably over estimating RPE but I'd rather not hirt myself overall I'm fine with this for my second week back, was hoping for 450 but its fine
Like yesterday felt pretty gassed despite the low volume
Back off at 315 x 5 for three sets with wraps because why not
Lat pull downs
120lbs 20 reps with 1 RIR. Drop set 10lbs off for an additional 6 sets, last set to failure
Seated Rows
140 x 8
140 x 12
140 x 12
Mostly junk volume
Morning
Squats, beltless
135 x 5
185 x 5
225 x3
275 x 2
315 x2
355 x 1
Just wanted to take a single that is moderately challenging
Weight moved well, I just felt out of position- was going to push higher but decided to play the long game. Next week I'll be lifting lighter with focus on volume and hypertrophy now that I have some sense of where my training max should be after a long break. Hope to push some heavy weight next month.
Pause bench
135 x5
185 x 5
205 x 5
225 x 5
Same as the squats, moved well but felt awkward
Dumbbell press
55 x 8
65 x 8
75 x 8
Double kettlebell front squat
30s x 8
30s x 8
30s x 8
Some nice submaximal training,
good volume - took forever to get through because I'm out of shape but still
Bodyweight 215
Squats, Beltless
135 x 5
185 x 3
225 x 1
275 x 6 RPE 5
245 x 5
245 x 5
245 x 5
Felt a little gassed but overall good, I feel like i have a nice ramp to ramp back up to my usual working weight after about a month or two. I plan on making bigger jumps than normal on squats and deads, I feel like I'm undershooting my training weight but I'd rather not hurt myself and the numbers are ultimately arbitrary anyway. My bench is suffering though. Overall an easy session.
Bench Press
135 x 5
185 x 5
205 x 2
225 x 5
225 x 5
205 x 5
205 x 5
205 x 5
Again nice and easy
I feel no leg drive on my bench but thats because I'm a little tight. Need to focus on mobiliy
Seated Dumbbell Press
40 x 20
40 x 20
40 x 18 to failure
Morning workout
Deadlifts beltless
135x 3
225 x 2
275 x 2
315 x 1
365 x 3
330 x 3
330 x 3
330 x 3
Good session, probably undershot this like I did on squats but lots of room to grow. My only comp deadlift day so I'll probably go 385 next week and 405 x 3 the week after that. Should give me a good base for putting a belt on next month while not overworking myself
Dumbbell RDL
65 X 8
80 X 8
80 X 8
First time really doing these, usually I'd do something like a stiff legged deadlift, or a deficit but a friend reccomended dumbbells instead. Felt fine i guess.
Lat Pull down
120lbs 20 reps with 1 RIR. Drop set 10lbs off for an additional 6 sets, last set to failure
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