I guess yesterday was Valentine’s Day. I’m not a cynic in any manner of the word, yet I don’t like to make a big deal out of this day. Why? Because I want my husband to tell me on a Tuesday he loves me or randomly get me flowers (that aren’t 4x the cost) because he wants to, not because a holiday tells him he should 🙂 So, yesterday was a normal day and then we went out to a restaurant in our gym clothes after I finished coaching and the boys finished up their training. 🙂 That’s just how we roll!!
On to yesterday’s training….
Front Squat 1 rm w/7 second pause RPE7 – I have slowly been increasing this weight depending on how I feel each week. I actually felt good yesterday and was able to hit 220#/100k. I always try to stay to an RPE7 here because there is a reason for leaving some in the tank 🙂 My best ever front squat is 245# but it has been at least 2 full training cycles since I’ve tested it without a pause, so who knows? May be more now 🙂 I’m digging the depth and positioning in the bottom. Elbows dropped slightly in the ascent, but was able to correct it and stand fairly quickly with the weight.
Bench Press with Slingshot 3rm – worked my way up to 185#/84k, which felt pretty good. Jumped to 195#/88.6k, but got out of position and didn’t hit it. Dropped to 190#/86.3k (which is what I hit last week), but was only able to hit one rep. I just benched maximal on Sunday and was fatigued by this point.
Bench Press (no slingshot) Comp Grip
- 85% (148#/67k) x 5
- 90% (158#/72k) x 3
- 93% (163#/74k) x AMAP – hit 2 reps
*At this point, it all felt heavy!! Glad to still be able to hit these higher percentages consistently!
Accessory Work:
- Close Grip Floor Press (should have had 50# of chains, but don’t) 5rm then – 15% for 3×5 (last set 5+) – hit 145#/66k then downsets at 125#/57k, where I hit 12 reps on my last set. This is 5# more than last week and 1 more rep on downset at 5# more weight.
- Banded Face Pulls – 3×12
- BB Rows paused 2 seconds at sternum 4×5 with 103#
- Fat Grip DB OH Walks 3×20 yd forward and backward with 25# DBs
BW is staying right around 72k finally. No weighing in light this time for me 🙂