Okay, so another mesocycle begins. My gf is having a few more days off because it was her birthday and stuff, so I've been in on my own last couple of days.
Yesterday, I went for a heavyish 3-4 on bench and yeah at 105kg it was 3. That's not a rep PR by any means, but I used to peak at that and now I can hit that pretty cold so that is progress of sorts. Did my backoff sets close-grip with good speed for a 3x12,12,15 and then I decided to actually strap up for wide-grip lat pulldowns and I think that actually worked quite well. If I'm honest, I don't exactly know what my goals are regarding upper body - but generally my approach is to keep most accessories to 2 sets and make sure I get a good range of exercises in e.g. doing a flat preacher curl AND a hammer curl for 2 sets each as opposed to one curl for 3-4 sets. I'm going to be 44 in 8 weeks and it can't all be about crazy volume. I'm also trying to keep the workouts to 75 minutes. Again I'm old, t-levels probably not what they once were and I think long workouts potentially do me more harm than good (my gf just turned 30).
Today was lower-body. Now I've been neglecting heavy squats recently, but what I have been doing is getting used to narrow-squatting to box with either bodyweight or a plate - my knees didn't like this at first but they have adjusted. So today, having warmed up with 3x20 on bodysquat-to-boxes with different stances, I put on the SSB and did morally proper narrow stance ATG squats - just going up to a plate each side 3 x 10,10,12. And they were kinda tough at the bottom, not going to lie - and they also left me gasping for breath. But they felt good lol. I supersetted them with 3x 10,10,12 on the Pin SSB Good Morning with the same weight.
Accessories were Seated Curl, Seated Calf, Elbow Supported Leg Raises and Plate-loaded Leg Extensions for 2 sets each. All done in 60 minutes which is very pleasing. I definitely feel worked out, but not too beaten up. Back in Wednesday, Thursday for more.