5th Day of workouts in a row, and I am now seriously ready for an offday.

Was going to keep it light today, but get my work in.

warm-up: nada

Superset Overhead Press and Assisted Pullups (pullups assisted for 1/3 BW, 30-60 sec rest)

45 x 5 / 5 hammergrip
65 x 5 / 5
90 x 3 / 5
100 x 2 / 5
115 x 1 / 5

move to straight sets of OHP, elbow sleeves on, increase rest to 3 min

127.5 @RPE8
127.5 @RPE8
127.5 @RPE8
127.5 @RPE8.5

notes: My mentality today on how to gauge an 8.5 was: if I have even the smallest hitch in the lift in the last rep of the set (unless I did something grossly stupid and the set needed a do-over), then I will call it an 8.5. That happened in set 4.

Front Squats (Romaleos, SBDs, minimal rest)

60 x 5
80 x 3
90 x 2
105 x 1

115 x 6 @RPE8
115 x 6 @RPE8
115 x 6 @RPE8.5

notes: OK! Ignore my poverty front squats. truthfully, I have never really done them regularly, just a few one of’s for workouts. So I just started light and worked on my grip. Plus I did regular back squats only yesterday. Whatever. It is a start

I went beltless because I know my core is one of my weak spots, so I wanted the limiting factor in my front squat to be my core. I want to use this movement to help build up my core, so it might not experience massive jumps in weight for a while until I get my weak links right. Small increments of gains.

Hex Bar Shrugs (thick grip, up and back on every rep, 60s rest)

280 x 12
280 x 12
280 x 12

notes: Lowered the rest and raised the weight from last week. It was hard, but still do-able.

Prone Leg Raises (30s rest)

25 stiff leg
25 stiff leg
20 stiff, 5 bent leg
10 stiff, 6 bent

notes: my grip was tired so I decided to do them lying on the floor. My abs got tired fast, dammit! Whatever, clearly I need more direct ab work. I blame front squats 😛

Ab Crunch Machine (30s rest)

160 x 25
160 x 25
160 x 25
160 x 25

notes: I know these machines are creampuff exercises for fat guys; a dude with a big trunk could almost move the weight just through gravity, most guys could make the pad bounce with a pec flex, but whatever, I took a creampuff movement for the end of my ab work

post-workout: 15 min LISS cardio, elliptical

And that was that! 5 days in a row. I need a nap.