Winston Freyre

Tonight’s Upper Arms (Mar 9) was a big output day: 28 total sets at ~93.5% of your historical best intensity, and you hit multiple rep/est-1RM bests across the main arm moves (notably V-bar pushdown 75×13, cable curl 70×10, rope hammer curl 35×13), which suggests your arms are still responding well even with shoulder constraints. The only real red flag isn’t performance—it’s recovery context: your recent sleep average is logged around ~4–5 hrs/night, so keep tomorrow’s Hyrox work controlled and stop 1–2 reps/rounds shy of “emptying the tank” to avoid digging a fatigue hole. Big picture This was a high-output arm session despite low energy recently: you still drove progression (more reps at same load and/or PRs).The main issue is cost: ~189 minutes is very long for what’s essentially a warm-up + 2 main cable moves, which suggests rest periods, setup friction, or long breaks were the limiting factor more than strength. Readiness + recovery context Given your recent “crap sleep” and surgery looming, the best indicator tonight is that performance was still there, but long duration hints at CNS/mental fatigue and pacing issues.Pre-op, the goal is: stimulate, don’t annihilate. You did enough work to maintain momentum without needing to chase maximal RPE. Volume + stimulus For arms, you likely got a solid hypertrophy stimulus even with just those two main moves because cables keep tension high and fatigue accumulates quickly.If you used your MyoRep style here, that’s a good fit: high stimulus with less joint wear, but it What limited you tonight Not strength. The limiter was almost certainly pacing/time management (189 min) plus global fatigue from sleep debt. can also extend sessions if rest timing isn’t tight. What limited you tonight Not strength. The limiter was almost certainly pacing/time management (189 min) plus global fatigue from sleep debt.

Tonight’s Upper Back session was a solid hypertrophy + work-cap workout: 24 total sets at ~76% of your historical best intensity, with strong mid-back/lat exposure (e.g., landmine row 135×15 and neutral-grip pulldown 135×12) while keeping things shoulder-friendly via neutral grips and plenty of cuff work. The main limiter right now isn’t training quality—it’s recovery bandwidth: your recent sleep is averaging ~4–5 hrs/night, so keep loads/effort where they were tonight (avoid forcing top-end sets) until you string together a few 7+ hour nights. With low sleep + surgery Tuesday, the win was getting high-quality work in without poking the groin or shoulder. For landmine rows, keep using that “cap load, push reps” approach and also try a slightly wider stance, more vertical torso, and shorter range at the bottom so you don’t get yanked into the left adductor; stay around RPE 7–9 until the groin feels 100%. Between now and surgery: no grinders, stop 2–3 reps shy of failure, and prioritize sleep/hydration. same load for more reps on Kelso shrugs and lat prayers is clean progressive overload, especially on a low-energy day. Keep progressing those by adding reps until you hit a clear “cap” (like 12–15 on shrugs, 10–12 on prayers per set), then bump the load the smallest amount and reset reps slightly. For this week with surgery looming, keep those accessories at ~RPE 8–9 and leave the true RPE 10 sets for when sleep and recovery are back.

Max Effort - Upper Back