230X4 is a Rep PR on Bench. Supposed to go for 5, but it was clear that 4 was RPE 10. Totally fine with this, and will shift to top sets of 3 going forward.
375X3 is a Rep PR on Deadlift. Felt pretty heavy, but looks okay.
253 (BW+25)X10 and 228X19 are both Rep PRs on Dips. These are feeling fine.
238 (BW+10)X4 is a Rep PR on Chin-ups. Felt okay. Forgot to video.
145X3 is a Rep PR. Kind of surprised that I failed on 4 after getting 2X5 with 142.5 last week.
Was hoping for an 8 rep PR with 130, but only got to 7.
375X5 and 330X8 are both Rep PRs on Squat. Both felt really, really good, strength-wise. Still worried that the right adductor is so achy on off days and really lights up on my early warm-up sets.
338(BW+10)X3 is actually a Rep PR on chins. Not gonna get too excited yet. I'll need to start filming these. In the past, when I added weight to chins, it led to cutting the reps ever higher.
Chin-Ups - BWX25 total reps (lost track of individual sets)
Phone died so no video of this session.
My sleep and general recovery were a mess heading into this session, so I was kind of dreading it. Things went pretty well, though.
227.5X5 is a Rep PR on Bench. 5th rep was absolutely RPE 10. Really wasn't sure if it was going to lock-out. Hopefully my recovery can be in better shape next week when I take a run at 230.
370X5 is a Rep PR on Squats. Squats just felt really good today. I felt like the bar was staying "over my heels" on every rep, and I had a lot of pop coming out of the hole.
This was my first time experimenting with AMRAP on the 2nd back-off set. I decided to move back into back-off sets after the last squat workout where I ended up cutting the 2nd set across at 4 reps. But I didn't want to abandon the AMRAP set, so I'm doing a sort of mash-up of Advanced Novice/Greyskull LP here. I'm well aware that there's risk of bastardizing tested programs, and that mash-ups often result in worse results than choosing one method or another. However, the AMRAP sets seemed to be yielding results. I will keep a close eye on this as I move forward. I'm not sure if the 1st set of 5 is necessary, or if it would be better to do a single, AMRAP back off-set. My suspicion is that this will yield more ultimate volume, even if it possibly costs me a rep or two on the AMRAP.
Anyway, despite feeling like crap all day, this was a good session.
142.5X5 is a Rep PR on Press. Failed pretty hard on the 4th rep of the 3rd set.
Backed off 10% and hit a strong set of 7. Thought that was also a PR, but turns out I needed one more.
Went back and forth on how to proceed, but I'm going to move on to the next stage with a top set of 5, a 90% set of 5, and a 90% AMRAP. Still not sure if the 90% should be X5,XAMRAP, or just XAMRAP, but we'll see how it goes.
370X3 is a Rep PR on the Deadlift. Adjust camera angle to try and get more info. Want to capture the bottom of the foot, and the bar path against the leg in addition to back angle.
229(BW)X8 is maybe a Rep PR on chins. Felt only okay.
254(BW+25)X9 and 229(BW)X18 are both Rep PRs on Dips. These are feeling good and don't seem to be giving me additional shoulder issues so far.
225X5 is a Rep PR on Bench. Nice milestone. Reps were all pretty smooth, and got in some leg drive without my butt coming up.
365X5 is a Rep PR on Squats. Weight was shifting off my heels a bit again today, and so the bar was drifting forward at the bottom of the movement. I believe that was taking a bit of a toll on me. The 4th rep on the 2nd set felt like such a grinder, I didn't go for a 5th. Also, my low back is still a little dicey. I was going to go for a 3rd set, but realized I was supposed to be somewhere in 30 minutes, so I cut if off there.
I will revisit 365 on my next squat session. If I run into trouble on it again, I will start progressing the first set and drop back to 90% on the 2nd and 3rd, with AMRAP on the 3rd.
I tweaked my back in the shower in the morning, and decided not to squat this day.
140X3X5 is an LP PR. Needed 6 for a Rep PR, and that clearly wasn't happening. Wasn't even sure 5 would be there for me after the first two sets.
Since I wasn't going to squat, I decided to obliterate lats and throw in some dips as well.
230X7 on Chin-Ups is actually a BW Rep PR.
BW(230)X17 is a Rep PR, and BW (230)+25X8 ties a Rep PR on Dips. Last reps on 2nd weight set, and BW AMRAP set were all tough.
Getting a nice, full stretch on the negative chins.
To really pile on, I did some close-grip pulldowns to the sternum at a bodybuilder pace. Straight weight for the first two sets, and then took off ~10% for the last set. The combination of all this work had my rear delts in particular, and my upper lats and triceps in general, sore all weekend.
222.5X5 is a Rep PR on Bench. Missed the 5th rep last week, but managed to squeeze it out this week. Butt came up a bit.
360X6 is a Rep PR on Squat and 3X5 is an LP PR. Right adductor was bugging me early on in warm-ups, but was ready to go as the weight got heavier. Recorded my last warm-up, and bar path looked good. Continued to look good through the work sets, and was able to get a really clean, extra rep on the AMRAP set. Felt good about this one, and excited to go for 365 next!
Knocked out some more chins to finish it up. Started off strong, but the bottom fell out. Was using one of the less optimal chin-up stations at the gym.
No PR on Press today. It was a tough session, but I also only took one day off since missing on the 5th rep of a Bench PR. Also, my midsection felt "soft" during this set. Felt my hips shifting side to side during a couple of reps.
365X3 is a Rep PR on Deadlift. Felt solid, but heavy-ish. Again, my midsection didn't feel tight enough.
BW/228X16 is a Rep PR on Dips as well. These all felt really good even though I haven't done them i a couple of weeks.
Chin-ups are feeling shit, but they're also at the tail end of a lot of other work. Just threw a lot of volume at them and called it a day.
