Week 25 - Day 1
Paused High Bar Squat w/ Belt:
3x455 @ RPE 8 - 30 lb PR according to my spreadsheet
High Bar Squat w/ Belt:
2x15x315 - One set beltless, other belted
DB Hack Squat:
Seated Leg Curl:
Didn’t feel awesome on the warm-up sets leading to the top set of squats, but I knew what I wanted to hit. Goal was RPE 7 and it wasn’t quite there, but still very happy to have cleaned it up to hit it more effectively than the other sets. We’re getting more and more indications of real strength gains in the squat here with these meaningful, low-rep PRs.
RDL was okay, some slight discomfort and my low back was pretty wiped, but not enough pain anywhere to warrant concern.
Week 25 - Day 2
Paused Bench Press:
Cable Y Raise:
A1 | Cable Low Row:
A2 | Cable Skullcrusher:
18, 15, 15 x 90
B1 | Cable Reverse Curls:
B2 | Cable Curls:
Bench continuing to move up with pain coming and going. Not going to push into a weight range that’s actually painful, but hopefully we’ll be good soon. Nearing normal working weights at this point at least.
Week 25 - Day 3
Touch-and-Go Sumo w/ Belt/Straps:
SSB Box Squat:
5x390 - Left quad tendon pain
Plus accessory things
Then traveled to LA for 5 days and got in 2 workouts. Here’s the gist
Week 25 - Day 4
Chest-Supported DB Row
Cable Low Row
Week 26 - Day 1
4x1x485 - Cluster singles
Isometric Leg Extension
The left knee pain from the SSB box squat didn’t go away unfortunately and really limited me on squats here (plus the travel and not great sleep). Going to need to take squats easy and do rehab for a couple of weeks to keep that from becoming a bigger thing. Annoying since squats have been progressing well, but that’s just part of the game.
Week 26 - Day 2
Deficit Push-Ups with Hand Release (Shoulder Extension + Scapular Retraction):
3x5 - Plyometrics
A1 | Lat Pulldown:
A2 | Incline DB Bench - Stretch Focus:
Behind-the-back barbell wrist flexion - 2x20x45
Barbell + Hanging KB wrister roller - 2 sets each wrist flexion and extension with 52 lbs
Prescription was up to 285 on the bench, but the pecs were feeling tight. Actual benching felt fine though, just kept it conservative. Shoulder is a little better too.