Greyskull LP. Session 11

BW - 228

Press - 140X5, 5, 6

Chin-Ups -
BW+22.5X4, 4
BWX10, 7

Squats - 350X5, 5, 6

140X6 is a Rep PR on the Press.  These felt okay.  Noticing a tendency for my hips to shoot out a little too one side or the other at the transition/sticking point.  Can't really see it in the video.  May try a different angle to see if it's visible.

Chins felt pretty good.  7 reps on the 2nd back-off set may be a PR of sorts for this programming.

Squats felt much better today.  I worked on controlling the eccentric a lot more today.  Sacrificed some pop out of the bottom for a bit better of a bar path.  Still not nearly as good as it was before Thanksgiving, but better.  And as a result, I was able to go over 5 reps on the AMRAP set.  Needed 7 for a Rep PR, but was happy to not be struggling as much.

Greyskull LP. Session 10

BW - 228

Bench - 195X5, 5, 10

Chin-Ups -
BW+22.5X3, 3
BWX10, 6

Deadlift - 325X8

Dips - BW+30X10, 10, 10

195X10 on Bench is a Rep PR.  Checking video of the first work set, I noticed my right leg was caving in on the leg drive.  Sorted that out on the final two work sets.  The new video angle is paying dividends so far.  This was probably RPE 8.5.

Chin-ups were okay.  BW sets felt much better than the weighted sets.

325X8 is a Rep PR on Deadlift.  RPE 8, but only needed 7 reps for a PR.

258 (BW+30)X10 is a Rep PR on Dips.  These are feeling pretty good.  Still wish my shoulder felt stable enough to go below parallel on these.  3rd set shown.

Greyskull LP. Session 9

BW - 229

Press - 137.5X5, 5, 7

Chin-Ups -
BW+20X5, 5
BWX9, 6

Squats - 345X5, 5, 5

1357.5X7 is a Rep PR on the Press.  Only needed 6 for a PR, but felt like I could strain and get the extra and I did.  Probably felt the need to do something like that because squats have been going so shitty, and I wasn't looking forward to having to do them today.

Chin-ups went pretty well.  Realized, I could start loading the warm-ups a little bit.  Did +10X2 as my last warm-up, and we'll see if that has any effect on the work sets going forward.  These weighted sets felt okay, and the BW sets felt pretty good.

Squats went a little better than previously.  I videoed every single set from the empty bar up.  Trying to make corrections all the time to keep back on my heels and get the bar path completely vertical again.  Mixed results.  The first set was hard and imperfect, but not as bad as they have been.  The 2nd set, while still imperfect form-wise, was probably the best heavy workset since before Thanksgiving.  Felt good going into the 3rd set, but shat the bed on rep #2, and barely recovered enough to get all 5.  But I feel like if the second rep had been better, I may have had enough in the tank for at least a 6th rep.  Video of 2nd and 3rd sets below.

Greyskull LP. Session 8

BW - 228

Bench - 192.5X5, 5, 10

Chin-Ups -
BW+20X4, 4
BWX10, 5

Deadlift - 315X8

Dips - BW+30X9, 9, 9

192.5X10 is a Rep PR on Bench.  Felt pretty good.  Getting better centered on the bench thanks to the new camera angle.  RPE 9.

Weighted chins felt okay.  10 reps on the back-off set at this bodyweight matches a Rep PR.

315X8 is a Rep PR on Dealift.  These felt pretty good.  Only needed 7 for a PR, but was feeling 8 going into it.  RPE 8 or 8.5 max.  Still feeling limited more by fatigue than strength.

258 (BW+30)X9 is a Rep PR on Dips.  According to my records, it's actually my "heaviest" (counting BW) dips weight ever.  Kind of surprised me.  I'd like to be able to go a little deeper on these, but I have to be careful because my shoulders get cranky.  I go till I get a stretch but no further.

Greyskull LP. Session 7

BW - 229 (big lunch, I guess)

Press - 135X5, 5, 8

Chin-ups -
BW+20X3, 3
BWX8, 5

Squats -
345X5, 5
275X10

135X8 is a Rep PR on Press. Felt pretty good going into the set, but this was definitely RPE 10.

Reset the chins back to 20 and will work up again in 2.5 lb. increments.  See if I can bust through 30.

Squats are a shit show right now.  Getting really off my heels.  Where the problem used to be the bar sliding forward in the hole, now it's moving forward through-out the descent.  Really baffling that a couple of week lay-off could fuck it up this bad even with the reset.  After the 2nd set of 5 (shown), I just said fuck this and did an AMRAP set at 275 just to try and get some quality volume in.  Even those reps are technically poor despite having the strength to rep them out.  Starting to formulate a programming shift for squats and/or considering a consultation.

Greyskull LP. Session 6

BW - 225

Bench - 190X5, 5, 10

Chin-Ups -
BW+30X2
BW+25X3
BWX7, 5

Dips - BW+30X8, 8, 8

Deadlift - 305X8

190X10 is a Rep PR in Bench.  Everything felt pretty good.  Pushed this to the just about the limit, and should probably start getting a spotter for these AMRAP sets, as I almost hit the J-Hook when I went to rack it.  Tried a different video angle.  This might be the best one so far.  At least it was informative in that it showed I'm not centered on the pad, and that appears to be causing an uneven lock-out because the shoulder hangs over. 

Chin-ups did not go well.  Tried backing off the weight for the 2nd set, but it didn't help.  Time for some kind of reset.  Thinking I will drop back down to 20, and start micro-loading.  If I hit a wall there, I will possibly start over with body-weight and  a different grip, or dead-hangs.

Dips went fine.

305X8 is a Rep PR on Deadlift.  Primary limiting factor here is still fatigue.  At the end of the session, and having to breath hunched over, I just run out of gas.  Fatigue aside, I believe this is about RPE 8 for pure strength.

Greyskull LP. Session 5

BW - 225

Press - 132.5X5, 5, 9

Chin-Ups -
BW+30X4, 4
BWX8, 6

Squat - 340X5, 5, 6

132.5X9 is a Rep PR on Press.  RPE 10.  The 8th rep felt like RPE 9.5.

Got the 2nd set of 4 with +30 on chins.  Glad for that.  Tried it with a DB instead of plates this time.  It was okay.

Squats felt way off today.  I lost balance on one of my last warm-up sets, and took a step back at lock-out.  On one of my work sets, I racked it, and it bounced out of the rack and back onto my shoulders as I stepped out.  I needed 9 for a Rep PR, and I was happy to just get over 5.  Doing squats last is definitely more challenging than even doing them 2nd.  I'm so fatigued at this point, that even the minor degree of forward lean coming out of the hole on the 6th rep here made it the final rep.

Greyskull LP. Session 4

BW - 226

Bench - 187.5X5, 5, 10

Chin-Ups -
BW+30X4, 3
BWX7, 5
super-set with
Dips -
BW+30X7, 7, 7

Deadlift - 295X9

187.5X10 is a Rep PR on Bench.  Think I only needed 9 for a PR, but going into it, was pretty sure 10 would be there.  This was probably RPE 8.5.

256 (BW+30)X4 is a Rep PR on Chin-ups.  However, these weren't feeling great.  Because I was using the same weight on Dips, I used this kind of shitty/rickety chin/dip rack.  First set was tough, and failed to get 4 on the 2nd set. I'll repeat this next time. 

256 (BW+30)X7 is a Rep PR on Dips.  These were fine.  Wasn't getting quite deep enough on the first set, but the 2nd and 3rd felt better.  Hate this rack for these because my face hits the upright.  Final set shown.

295X9 is a Rep PR on Deadlift.  These felt really good, and half-way through I thought I was going to bang out 10.  Upper back started to feel really fatigued after 6, though, and I didn't want to force 10 when 9 was a PR.

All in all, everything felt better than the previous session.  As expected, that first session back from vacation sucked, and these subsequent sessions should be better.