Day 31 - Switching to Tempo Squats

Workout A

• Tempo Squats (pause at the bottom): 245 pounds 3x5 - RPE 5
• Bench Press: 210 pounds 3x5 - RPE 9
• Barbell Row: 190 pounds 3x5 - RPE 8

I performed tempo squats with a 3 second eccentric (downward) phase, 1 second pause during the isometric phase (at the bottom), and an explosive concentric phase (moving as fast as I could with good form). Even with the slower eccentric phase and pause at the bottom, these were way easier than box squats. I may start adding more than 5 pounds each session for a little while because of how easy this is feeling. 

Here is a video on tempo squats: 

I struggled on the bench press. I decided to mimic the tempo for my squats and it was hard moving the weight off my chest. 

Again, RPE 8 on barbell rows.

My weight is now down to 210 pounds. That is about 25 pounds down from where I started months ago. Of course, I am expecting to struggle adding weight to the bar if I keep losing weight, but I am moving around the basketball court a whole lot more easily than I was before.