5 WEEKS OUT - Week 7 - Day 1: Heavy Squat, DE Bench, & DE Deadlift
Squat w/ Wraps/Belt:
3x1x405 - First two sets with Oly shoes. I just go too deep with them on. So flat shoes it is!
6x1x455 - Wraps PR by default. Notes below
Soft Pause Bench w/ Chains (+40):
8x2x225+40 - About 60-90 sec rest. Pecs felt fine
Sumo w/ Belt:
11x1x455 - First 6 sets hook grip, then switched to straps. 45-60 sec rest
1x545 - Just threw on an extra plate because it was feeling solid. This moved at about an RPE 5
A1 | Barbell Hypers + Shrug:
3x12x135
A2 | Hollow-Body Hold + Bicycle Kicks:
3x20
First day back after 5 full days away. I didnāt really know what to expect since I did a lot of sitting and laying around tjat whole time, but this went really well. The squats are still a work in progress, but I have about 8 sessions with wraps to figure it out.
Now that Iāve figured out the shoes, my next concern is settling on a wrap technique and descent speed. The wrap technique is a couple of things, one being how high to wrap it up my thigh. On my first set of 455, I wrapped it one length too high and it was grabbing my adductor hard on the right side. I thought I hurt myself for a minute, but I was fine. For descent speed, I know that I need to get down pretty quickly, but I canāt sacrifice my form. On videos 2-3 below (itās a swipe IG post of 5 videos) I descended much faster than video 1 and the weight flew, but I lost my back position. So, I gotta practice being fast and solid. Butā¦my last set (video 3) did move like an RPE 6.5 or so.
Bench was fine. My plan on this day is to keep the bar weight the same each week. Iāll do this same thing next week, then weeks 3-4 will be 225+75.
Deadlift was really good. Figuring out how to wedge myself in and sit back a little better.