Dang, has it already been a month?

In the morning I went to a 45 min Spin class, got my cardio in. Left Spin, grabbed some lunch, came home, took a nap, then headed out in the afternoon for my workout.

warm-up: nada

High Bar Squats (Romaleos, SBDs)

75 x 5 (narrow stance, ATG, 3 min rest)
130 x 5
180 x 3
205 x 2 (switch to medium stance and parallel)
230 x 1 (belt on)

256.5 x 6 @RPE8,5

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

notes: Right away during the warmup, I realized my knees were still beat up from Spin that morning, so I took long rests from the start to help my knees warmup. But they felt sore the whole time, so I called it after backoff set #3.

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

177.5 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: Shoulder was still a little sore at the start, but by the backoff sets it had loosened up some.

Deadlift (barefoot)

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

322.5 x 6 @RPE8

315 x 6 @RPE8
315 x 6 @RPE8.5
315 x 6 @RPE8
315 x 6 @RPE8
315 x 6 @RPE8

notes: Back was feeling really good so I just kept going. The weight felt light and smooth today.

In the future I might try to squeeze in the weights session before the Spin class, if I don’t mind getting up early on a Sunday.

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