Upper Back, Hips, Triceps

sRPE @7

BW - 227

Upper Back Attack (all done with Thoracic Extension/Flexion) -

-    Cable Rear Delt Rows - X18, 14, 14 @10

    -    Rest-Pause Long ROM Partial - X7 @10

-    Cable Rows - X17, 13, 12 @10

    -    Rest-Pause Long ROM Partial - X7 @10

-    Cable Scapular Retractions - X13, 12, 12 @10

    -    Rest-Pause Long ROM Partial - X7@10

Big Hipper Super-Sets -

-    GHR Bent-Knee Sit-Ups - BWX11, 11, 10 @8.510

-    GHR - BWX13, 10, 10 @9/10

-    Copenhagen Planks - BWX12, 11, 10 @8.5/10

BW JM Press - BWX10, 9, 9 @~10

I'd encourage anyone to try incorporating Thoracic motion and Long ROM Partials with their upper-back hypertrophy training.  The thoracic extension/flexion feels like a more complete movement, and the partials give a very compelling burn.

Got to try the full "Big Hipper" super-set idea out.  Chose to also try out a bent-knee GHR sit-up variation instead of my usual Hanging Leg Raise.  Thinking is that the bent knee will stretch out the Rectus Femoris and hit it a bit harder as a result.

I think you could go really nuts with super-setting Hip Flexion, Extension, and Adduction.  The most ridiculous version I can think of is Hanging Toes-to-Bar, RDLs, Sumo Belt Squat.  Recovery better be on point for that.  On the other end of the spectrum, you could do Seated Knee Raises, 45 Degree Hypers, and the Adduction machine.  

Upper Push, Good Mornings, Curls

sRPE @7

BW - 225

Reverse Grip Bench - 

195X3 @9.5

205X1(PR) @7.5

225X1(PR) @10

DB Bench - 40sX16, 15 @~10

Machine Flyes - X13 @10

Good Mornings -

225X5(PR) @6

265X5(PR) @9

Gaspari Bar Hammer Curls - 40X11, 10, 9 @10

I'd only done RG bench once before so anything over 198 was gonna be a PR.  Took a while to start getting the set-up comfortable.  Hit the uprights on the set at 195.

I've done GM a few times but always for sets of 8-12.  I think the heaviest I'd gone on GMs on any bar previously was 185.

Chins, High Pin Squat, Triceps

sRPE @7

BW - 225

Chin-Ups -

-    Avg. Band Under Knee- X5, 4, 4, 3, 3 @~8.5/10

-    Long-ROM Partials - BWX6, 5, 4, 4 @8.5/10

High Bar High Pin Squat (beltless) - 

245X3 @8

275X1 @8

295X1 @9

315X1 @9.5

Pushdowns - X21, 16, 12 @~10

Felt a little woozy coming into the gym today, but I felt better by the end of the chins.

I initially thought the pins were set around parallel, but video later showed they were high.  No big.  Video did show me that I wasn't keeping my elbows down, and was forgetting to lead with my chest up out of the "hole."  Good reminder for one I rotate regular squats back in soon.

Upper Back, Hips

sRPE @7

BW - 227

Upper-Back Attack - 

-    CS Rows - 100X16, 12, 10 @9.5/10

-    CS Scap Retractions - 100X12, 12, 11 @9.5/10

-    CS Rear Delt Rows - 45X15, 13, 10, @9.5/10

-    Cable Rear Delt Flyes - X9, 9, 7 @10

"Little Hipper" -

-    HLR - BWX7, 6, 6 @8.5/9

super-set with

-    Cophenhagen Planks - BWX15, 12, 12 @8/9

Only plan going in today was Chest-Supported Rows.  Decided to just park myself at the CS Row and do a bunch of upper back stuff.  The CS rear delt rows were a little funky so I hit some rear delt flyes to make sure they got good and worked.

If I was going to do this again, I might start out with the Flyes then go CS Rear Delts -> CS Rows - > CS Retractions.  Or maybe it would depend on whether I was prioritizing Rear Delts vs. General Upper Back.

I've had an idea of super-setting HLR, GHR, and Cophenhagens, and in my mind I was calling it "The Big Hipper."  I did GHR in the previous session, so I did a "little" version.  

Here the next day, my upper back is very fatigued, and my hips are very sore.

Upper Push, GHR, Curls

sRPE @6.5

BW - 223

Feet-Up Bench - 

195X1 @7.5

215X1 @9

225X1 (PR) @9.5

235X1(PR) @10

Standing Lever Press - 40sX10, 10, 10 @8/10

GHR - BWX14, 13, 10 @8/9.5

Lying DB Curls - 20sX9, 10 @~9

Incline DB Curls - 20sX10 @8

Had it in my head that I had to beat 225 on Feet-Up Bench for PR, but looking back at my logs today I only had to beat 220.

Standing Lever Press was a dumb seeming idea that ended up working pretty well.  Basically a clean and press on a Hammer Incline Bench.  Actually felt really great on my front delts.

Lying/Flat Bench/Supine DB Curls are a pretty intense stretch.  I don't think I would do these again as my first elbow flexion movement.  Probably safer to save them for after the biceps are warmer.

Chins, WG DL, Triceps

sRPE @7

BW - 222

Chin-Ups -

-    Avg. Band Under Knee- X6, 5, 3, 3, 3 @~9

-    Long-ROM Partials - BWX6, 5, 4, 3 @~9

WG DL w/straps -

315X3 @6

365X1 @8.5

385X0 @11

335X4 (PR) @8.5

DB Tate Press - 30sX20, 18, 12 @7/9

Starting a wave of assisted chins with the band under my knee.  Interesting that the numbers look basically the same as the partials.

Went for a PR single on Wide Grip DL.  It got a little away from me off the floor.  I thought about retaking it, but opted for a PR set of 4 instead.

Rows, Hack Squats, Upper/Lower Accessory

sRPE @6

BW - 226

CS Rows - 100X12, 11, 11 @8/9.5

Cable Upright Rows -

-    Straight-Sets X11, 10 @9.5/10

-    w/ Rest-Pause X10/6 @10

Hack Squats - 90X10, 10, 8 @8/9.5

Hypers -

-    Straight-Sets X12, 12 @7.5/8

-    w/ Rest-Pause Long ROM Partials - X14/15 @9.5

super-set with

Cable Pushdowns -

-    Straight-Sets X10, 9 @10

-    w/ Rest-Pause Long ROM Partials - X8/6 @10

First good chance I've had in a while to get a 3rd day in.  Only real plan I had going in was CS Rows.