Week 3 Day 1
Squat 350x4x4 RPE too damn high for this weight
3-count pause bench 225x3x4,230,235x4 RPE 7 avg
Box DLs 295,305x12 RPE 7-8
Leg extensions light+mini x3x15 3 RIR
Weighted situps BW+45x2x15 2 RIR
Today was one of those days where you feel great going into the session, warmups feel like air and then the working sets come and pow everything goes to shit. A weight 10 pounds lighter than my top set last week practically felt like someone added 50 extra pounds to the bar when I wasn’t looking. With the exception of the 3rd set, which felt a little closer to what I expected but still not great, the reps were alarmingly close to grind territory. I bagged the 5th set because I didn’t see the need to keep smashing my head into the wall, lol.
Felt a little sense of redemption with the pause bench and box DLs, as they were smooth and the bar moved well. To be honest my performance on the squat wasn’t a total shocker given that I haven’t felt totally steady under the bar for the past couple of weeks. Plus work stress has been amped way up as well. I’m not sure whether to chalk it up to that combination or if it is related to the alternating periodization scheme the program has me on for squats. I don’t want to overanalyze this but at the same time I can’t keep with the status quo if it causes me to go spin my wheels (or regress).