Reps and Volume. Week 1. Accessories

BW - 195 (!?!?!)

Machine Pullovers -
Warm-up - X13
Work-sets - X15, 10, 8 (straight-weight)

Chin-Ups (V-Handle) - BWX8, 5, 6, 5, 4, 4 (32 total reps)

Pull-Downs (Double-D Handle) - X18, 15, 10 (straight-weight)

EZ Bar, Reverse Grip, Preacher Curls - 40ishX20, 15
super-set with
DB OHP - 35sX20, 15

DB Curls - 25sX15, 13
super-set with
Rope Push-Downs - X20, 18

BB Curls - 45X20, 15

So I opened a new show last week.  I took the week leading up to opening off from training, and I took most of this last week off from tracking my diet.  Somehow over that time, basically 8/15 - 9/1, I lost a solid 5 lbs. of BW.  The first couple times I weighed myself last week and I was at 198 and 197, I thought it might be just a fluke, but now I've gotten consistently lighter over the last week of resuming training and NOT being strict with my diet.  I'm going to assume I've just been casually under-eating.  I'm upping my target daily intake by 250 calories for this phase, so I'll have to buckle down and make sure I'm getting enough food going forward.

Still...my abs are showing pretty well...

Anyway, adding back in a 4th day of body-building style training basically the same as what I did in my Strength and Hypertrophy phases from earlier in the year.  The genesis for this comes from Brandon Lilly's CUBE method.

I'm about 3 plates down from where I was at on Pullovers in early spring.  I expect that strength to rebound quickly once my body gets used to the movement again.

With chins, I'm still just targeting 30+ reps in the fewest sets possible.  On the last phase, I got that down to 4 sets.  After the pullovers, it took me 6 sets here.  I'll be working to try and get it back down to 4 sets.

Supersetting biceps work with Bench accessory.  I think 35sX20 is actually a Rep PR for DB OHP.  I don't really track Rep PRs for movements like that, just Proj.1RM PRs.  Pretty sure about this one though.  Seems like all that PBN volume may have helped out.

Only 2 sets of push-downs, but my triceps were really fucking sore after about 36 hours.  Good stuff.

The idea with finishing with empty bar curls was to just do one burn-out set, but when I only got to 20 reps, I thought I should add another.