Only been 2 days since the last compound lift session, but I am behind on the schedule so I gotta dig deep and catch up.

warm-up: none

High Bar Squats (Romaleos, SBDs)

75 x 5 (narrow stance, ATG, minimal rest – change weight and go again)
125 x 5
175 x 3
200 x 2 (switch to medium stance and parallel)
225 x 1 (belt on)

251.5 x 6 @RPE9 (increased rest to 3 min)

240 x 6 @RPE8
240 x 6 @RPE8
240 x 6 @RPE8.5
240 x 6 @RPE9

notes: Top set felt heavy, but I was patient; and as I warmed up I felt pretty good during the backoff sets. Backoff set 4 I took a few intentional pauses in the hole and slowed myself down and called it there.

Bench Press

50 x 5 (minimal rest, change weight and go again, Spoto)
85 x 5
120 x 3
140 x 2
155 x 1

172.5 x 6 @RPE<8 (sleeves on, change to paused reps, increased rest to 3 min)

160 x 6 @RPE<8
160 x 6 @RPE<8
160 x 6 @RPE<8
160 x 6 @RPE<8
160 x 6 @RPE<8

notes: Feeling pretty good here. Guy offered to spot me on the top set, which made me unsure whether to feel bad for myself or for him. I reset the weight man! It ain’t my best.

Decided to mess around some more.

Slingshot Bench Press (60 sec rest)

135 x 6
225 x 1
225 x 2

notes: I bought the Slingshot a while back, only used it a few times, then threw it in the closet, lol. Decided to break it in. Uh….. not a huge fan ATM. Weight wobbled a little in its arc because of the elastic recoil off the chest, which made me need to stabilize it more, which made my shoulder hurt. So… the jury is still out. Sore shoulder made me decide enough of bench before today.

Deadlift (barefoot)

95 x 5 (minimal rest, conventional grip)
160 x 5
220 x 3
255 x 2 (change to crossgrip)
285 x 1 (rest went up to 3 min)

317.5 x 6 @RPE8 (belt on)

310 x 6 @RPE8.5
310 x 6 @RPE9

notes: Thankfully, my calves didn’t cramp up again. But by this point I was at the 2 hr 15 min mark, and after backoff set 2, decided to throw in the towel.

Overall though, a pretty good session, I surprised myself I was ready to go again so fast.

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