Ya, I know it’s Christmas Day, but all my muscles know is it’s Thursday, so I can’t let them think it’s time to get soft. Thankfully, there was a gym open today, so I used it.

High Bar Squats (Romaleos, SBDs)

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

254 x 6 @RPE8 (increased rest to 3 min)

245 x 6 @RPE8
245 x 6 @RPE8.5
245 x 6 @RPE9

notes: Lost my balance a bit on the 3rd backoff set, so I called it there due to deteriorating form.

Bench Press

bar x 5 (minimal rest, change weight and go again, Spoto)
55 x 5
90 x 5
125 x 3
140 x 2
160 x 1

175 x 6 @RPE8.5 (sleeves on, change to paused reps, increased rest to 3 min)

165 x 6 @RPE<8
165 x 6 @RPE<8
165 x 6 @RPE<8
165 x 6 @RPE<8
165 x 6 @RPE<8

notes: Top set felt rough on the shoulder, like it was still sore from the Slingshot, but it loosened up after that. I decided to stop it after 5 backoff sets though, and program some more shoulder work for myself tomorrow.

Deadlift (barefoot)

95 x 5 (minimal rest, conventional grip)
160 x 5
225 x 3
255 x 2 (change to crossgrip)
290 x 1 (belt on, rest went up to 3 min)

320 x 6 @RPE8

310 x 6 @RPE9

notes: All the blood kept rushing to my head during these sets. Decided to call it after the first backoff set because:

a. it IS Xmas Day after all, want to show myself some compassion
b. past the 2 hr mark now, and had stuff to do
c. will throw a little extra back work in tomorrow with the shoulder work

Oh well, got some work in, even on Christmas! So it’s all good.

Advertisements