3 Day FB Hypertrophy. Cycle 3. Session F.

sRPE @8

BW - 227

BB Rows - 135X8, 8, 8 @6/7

031 Tempo Work w/ Intensity Techniques:

-    BB Curls w/Lengthened Partials Drops Sets - 60X9/3, 7/2 @10

-    CG Bench Press w/ Rest-Pause - 120X10/4, 7/4 @~0

-    GHR w/Lengthened Partials Drops Sets - BWX15/3, 12/3

After a week of travel and emotional labor, I felt physically and mentally out of sorts heading into the gym today.

What I thought would be the last warm-up on Rows ended up being the first work set.  That's fine.

Hypertrophy work all went well though.  Some of that is the benefit of load not mattering nearly as much as result.  

I wasn't sure if Mechanical Drop Set or Rest-Pause was going to be the way to go with GHR.  I went ahead an tried the Drop Sets and it ended up being ok.  My hamstrings were quite sore afterwards. 

Next week, I go back to straight sets staring a bit further from failure and no intensity techniques.

3 Day FB Hypertrophy. Cycle 3. Session E.

sRPE @8.5

BW- 221

Press - 100X3, 3, 3 @5/6

031 Tempo Work w/ Intensity Techniques:

-    DB Bench w/ Lengthened Partial Drop-Set - 60sX9/3, 7/3 @10

-    Leg Press w/ Rest-Pause - 3ppsX10/4, 7/4 @10

-    Lat Pushdowns w/ Lengthened Partial Drop-Set - X11/4, 11/3 @10

Rower - HIIT; 10 minutes

3 Day FB Hypertrophy. Cycle 3. Session D.

sRPE @8

BW - 222

Deadlift - 325X3, 3, 3 @~5

031 Tempo Work w/ Intensity Techniques:

-    Leg Curls w/ Lengthened Partial Drop-Sets - X10/5, 8/4 @10

-    Pull-Downs w/ Lengthened Partial Drop-Sets - X12/3, 8/3 @10

-    Machine Flyes w/ Lengthened Partial Drop-Sets - X10/4, 9/3 @10

Stationary Bike - HIIT; 10 minutes

Wasn't sure how the reduction in set volume this cycle combined with everything being taken "past failure" would effect recovery markers.  Generally I feel as well or better recovered than when I was doing more sets further from failure, and the various trackers in the RTS app seem to agree.

I had provisionally conceived of this as "Deload by HIT," but I wasn't sure how that would play out in practice.  Jury is still out, but it's looking like a "maybe."

3 Day FB Hypertrophy. Cycle 3. Session C.

sRPE @8

BW - 221

Chins - BWX2, 2, 2 @~7

031 Tempo Work w/ Intensity Techniques:

-    Face Pulls w/ Long ROM Drop-Sets - X16, 13/5 @~10

-    Incline Bench w/ Rest-Pause - 95X11/5, 8/4 @9.5

-    Roman Chair Squats w/ Long ROM Drop-Sets - BWX10/2, 8/3 @9.5/10

Rower - HIIT; 10 minutes

Tried just doing rear delt row partials as the first drop set on Face-Pulls, but they were too easy.

Might need to move my grip out again on Inclines as it still feels primarily Triceps.  Also I keep tucking my elbows strength-style, instead of keeping them flared.

Wasn't sure if I'd get "stuck" in the bottom of the Roman Chair Squats when I hit failure or not, but turns out you can just lean forward and get stand up pretty easily. 

3 Day FB Hypertrophy. Cycle 3. Session B.

sRPE @8.5

BW - 222

Bench - 170X3, 3, 3 @4.5/5.5

031 Tempo Work w/ Intensity Techniques:

-    DB Press w/ Long ROM Drop Sets -

    -    40sX15/2 @10

    -    45sX8/1 @10

-    RDL (belt and straps) w/ Rest-Pause - 160X12/6, 12/5 @9.5/10

-    DB Curls w/ Long ROM Drop Sets - 25sX11/3, 10/3 @10

Stationary Bike - HIIT; 10 minutes

3 Day FB Hypertrophy. Cycle 3. Session A.

sRPE @8.5

BW - 220

Squats - 270X3, 3, 3 @4.5/5.5

031 Tempo Work+:

-    Leg Extensions w/ Long ROM Partials - X11/3, 11/2 @10

-    1-Arm DB Rows w/ Long ROM Partials - 90X9/3, 7/2 @10

-    EZ OH Extensions w/ Long ROM Partials - 

    -    60X7/2 @10

    -    50X8/2 @10

Rower - HIIT; 10 minutes

I'd dabble with the Long ROM Partials drop sets before, but hoo-boy it's a whole other thing to do almost a full session of that.  I'll be doing these or rest-pause sets on all my supplements and accessories for this 2 week microcycle.  Hopefully?

3 Day FB Hypertrophy. Cycle 2. Session F.

sRPE @7

BW - 222

BB Rows (beltless) - 160X8, 8, 8 @7/8

031 Tempo Work:

-    BB Curls - 60X9, 9 @9.5/10

-    Close-Grip Bench - 

    -    120X9, 9 @8.5/9.5

    -    115X9, 9, 9 @9/9.5

-    GHR - BWX9, 9, 9, 9, 9 @7.5/9

Stationary Bike - HIIT; 10 minutes

I think I did Rows with my belt last time, but whatevs. 

On CG Bench, I really seem able to "put it in my triceps."  Triceps definitely feel like what is giving out on these, but also getting noticeable front-delt soreness from them. 

3 Day FB Hypertrophy. Cycle 2. Session E.

sRPE @ 7.5

BW - 220

Press - 95X3, 3, 3 @4.5/5

031 Tempo Work:

-    DB Bench - 60sX9, 9 @9/10

-    Leg Press - 3ppsX9, 9, 9, 9, 8 @8/10

-    Lat Pushdowns - X9, 9, 9, 9, 9 @8/9.5

Rower - HIIT; 10 minutes

Upper body pressing and pulling muscles have a bit of DOMS the next day.  Quads just feel "muted."  Expect they will feel very interesting in the next couple of days.

3 Day FB Hypertrophy. Cycle 2. Session D.

sRPE @6.5

BW - 220

Deadlift - 315X3, 3, 3 @4/5.5

031 Tempo Work:

-    Leg Extensions - X10, 10 @8.5/9

-    Pull-Downs - X9, 9, 9, 9, 9 @8/9.5

-    Machine Flyes - X8, 8, 8, 9, 9 @7.5/10

Stationary Bike - HIIT; 10 minutes

I think I was a little too cute doing the Squats/Leg Curls and Deadlift/Leg Extensions thing.  I think I'll flop those around starting next cycle.  In this case, the day before I did 5 sets of 8 on Roman Chair Squats, so it was a bit silly to do 2 sets of Leg Extension the following day, when Leg Curls would have had more impact following Deadlift.

3 Day FB Hypertrophy. Cycle 2. Session C.

sRPE @7

BW - 221

Chins - BWX3, 2, 2 @9.5/8

031 Tempo Work:

 - EZ Face Pulls - X11, 10 @9.5

 - Incline Bench - 

  - 115X9, 9 @9/10

  - 95X9, 9*, 9 @9/10

 - Roman Chair Squats - BWX8, 8, 8, 8, 8 @9/10

Rower - HIIT; 10 minutes

*Started out Close Grip on Inclines, but was feeling it all in my triceps, so I moved the grip out to a moderate grip and it felt more balanced across all 3 pressing muscle groups. 

3 Day FB Hypertrophy. Cycle 2. Session B.

sRPE @7.5

BW - 221

Bench - 170X3, 3, 3 @5/6

031 Tempo Work:

- DB Seated Press - 40sX9, 9 @~9

- RDL w/Straps - 160X9, 9, 9, 9, 9 @8/9.5

- DB Curls - 25sX9, 9, 9, 9, 9 @8.5/9.5

Stationary Bike - HIIT; 10 minutes

Feeling shaky and woozy after the last couple of sets of RDL, and a little bit on curls, too.  Maintaining the slow tempo that close to failure is a whole other thing.

3 Day FB Hypertrophy. Cycle 2. Session A.

sRPE @7

BW - 221

Squats - 270X3, 3, 3 @~5

031 Tempo Work:

Seated Leg Curls - X10, 10 @~9

1-Arm DB Rows - 90X9, 9, 9, 9, 9 @8/9.5

EZ OH Extensions -

60X9, 9 @7.5/10

50X9, 7 @9/10

30X9 @7.5

Was surprised I didn't have to reduce the weight at any point on DB Rows.  3 more sets than the previous session.

Wasn't surprised I had to drop weight on OH Extensions.  Also 3 more sets than previous.

3 Day FB Hypertrophy. Cycle 1. Session F.

sRPE @6.5

BW - 222

Hanging BB Rows - 155X8, 8, 8 @7.5/8.5

031 Tempo Work:

BB Curls - 60X8, 8 @7.5/9.5

CG Bench - 

135X8, 8 @7.5/9.5

115X8, 8 @7.5/8.5

GHR - BWX10, 8, 8 @7/8

Rower - HIIT; 10 minutes

3 Day Full-Body Hypertrophy. Cycle 1. Session E.

sRPE @6.5

BW - 221

Press - 95X3, 3, 3 @ ~5

031 Tempo Work

DB Bench - 60sX8, 8 @9/9.5

Leg Press -

315X6 @7.5

270X8, 8 @7.5/8.5

Lat Pushdowns - X8, 8, 6 @8/10

I was conservative with the Leg Press volume because I had a weekend trip and didn't want to be DOMSing around all over the place.  Turned out to be fine, so I should be able to raise that going forward.

3 Day Full-Body Hypertrophy. Cycle 1. Session D.

sRPE @6.5

BW - 220

Deadlift - 315X3, 3, 3 @~5

031 Tempo Work

Leg Extensions - X9, 8 @7.5/8

Pull-Downs - X8, 8, 8, 8 @7/9

Machine Flyes - X7, 8, 8 @7/8.5

Stationary Bike - HIIT; 10 minutes

Slight increase to volume over last week.

3 Day Full-Body Hypertrophy. Week 1. Session C.

 sRPE @6

BW - 222

Chins - BWX2, 2, 2 @~7.5

031 Tempo Work:

EZ Cable Face Pulls - X8, 8 @~7

Incline Bench - 95X8, 7 @~7

Roman Chair Squats - BWX8, 5 @8/7

Plan originally was to increase proximity to failure (and reps) week-over-week in 3 week waves.  I hit the first two sessions pretty close to failure just out of enthusiasm for novelty.  Got some pretty good hamstring DOMS for my trouble, so I forced myself to be more conservative in this session. 

3 Day Full-Body Hypertrophy. Week 1. Session B.

sRPE @6

BW - 218

Bench - 165X3, 3, 3 @~5

031 Tempo Work:

DB Seated Press - 40sX8, 8 @8/9

RDL w/straps - 165X8, 8 @~8

DB Curls - 25sX8, 8 @7.5/9.5

Body is definitely feeling the shift from strength-focused work to hypertrophy-focused work.  The DOMS isn't bad, but it's very noticeable and it's head-to-toe.

3 Day Full-Body Hypertrophy. Week 1. Session A.

sRPE @6

BW - 220

Squats - 270X3, 3, 3 @~5

Seated Leg Curls - X8, 8 @8.5/9.5

DB 1-Arm Rows - 90X8, 8 @8.5/9.5

EZ OH Extensions - 65X8, 6 @9.5/10

Stationary Bike - HIIT; 10 minutes

Everything after Squats was done with something like a 031 tempo.

Back in particular feels nice and worked over the next day.

Low-Rep Volume PRs. Week 2. Session B.

sRPE @7

BW - 221

Chins - BWX2, 2 @~8

Cable Rows w/end-ROM drop-sets - X16/4, 14/4 @~10

BB Curls - 50X12 @6

DB Curls w/end-ROM drop-sets - 25sX10/4, 11/4 @~10

DB Rolling Triceps (021 tempo) - 40sX10, 10 @9/10

Think I've been training like this a bit too long.  Feeling a bit burnt out on it.  Might just scrap this and do something fairly different for a while.

Low-Rep Volume PRs. Week 2. Session A.

sRPE @ 6

Squats -

255X3 @5

275X1 @4

285X1 @5

305X1 @6

280X3, 3, 3 @~6

Press - 95X5, 5, 5, 5, 5, 5 @5/7

X-Body, 1-Arm Cable Laterals (031 Tempo) - X14, 13 @~9.5

Rower - HIIT; 10 minutes

Week 2, and upped volume by about 70%.

On Press, 95 for 6 sets of 5 is a Volume PR.

Low-Rep Volume PRs. Week 1. Session C.

sRPE @6

BW - 220

Bench -

triples up to 155X3 @5

singles up to 185X1 @5.5

back-off to 165X3 @5.5

Toes-to-Bar (w/straps) - BWX5, 5 @~8

Pause Squat - 225X5, 5 @~5

Stationary Bike - HIIT; 10 minutes

Intro week continues.

Not very exciting numbers, but you gotta start somewhere. 

Low-Rep Volume PRs. Week 1. Session B.

sRPE @6

BW - 218

Chins - BWX2, 2 @~8

Cable Rows - X14, 12 @~9

BB Curls - 65X12, 12 @8.5/9.5

DB Rolling Triceps - 40sX9, 8 @~8.5

Rower - HIIT; 10 minutes

Curls were unexpectedly tough.  Hopefully that's just a blip and strength rebounds next week.

Low-Rep Volume PRs. Week 1. Session A.

sRPE @5.5

BW - 219

Squat - 

250X3

275X1

285X1

300X1 @6

280X3 @6

Press - 85X5, 5, 5 @4/5

DB Laterals - 25sX9, 9 @~10

Stationary Bike - HIIT; 10 minutes

Intro week.  Just hitting 1/3 - 1/2 of target volume, and being very conservative with RPE.

I'll be focused on low rep Volume PRs this block, and I'm reminding myself how I used to warm-up for this kind of work: Ramping rep sets to 90-95% of target back off weight, then ramping singles with 5% jumps to top single, then back-off sets.  This has worked very well in the past for dialing in both the top sets and the back-off sets.  I got away from this while I was working in higher rep ranges because doing ramping sets of 8-17 reps would fucking suck.

Pivot. Week 1. Session B.

sRPE @6.5

BW - 223

Deadlift - up to 365X1 @7

Bench - up to 205X1 @7

All movements below done with mechanical drop-sets where I took the full ROM to failure and then did long-ROM partials to failure:

Cable Rows w/ Thoracic Extension - X11/5, 10/5 @~10

Seated Leg Curls - X12/8, 11/5 @~10

Seated OH Cable Extensions - X14/4, 10/4 @~10

Much better pivot session and what I probably should have done in the previous session.

Just worked up to a smooth single on DL and Bench and then played around some more with the drop-set partials.  Lots of burn on all of these.

Pivot. Week 1. Session A.

sRPE @6

BW - 221

Box Squat - up to 345X1 @9

Wide-Grip Press, paused on chest - up to 125X2 @10

Pull-Downs with end-ROM drop-set - X10/6; 10/5 @~10

Been a roller-coaster couple of weeks fighting through a lingering cold, traveling for 3 days, then coming back with the flu.  Decided to stop trying to eke out gains from the prior training block, and just pivot and start a new block (hopefully) next week.

The planned new block would be lower rep work, so my plan here was to work up on some relatively novel variations to try and stimulate the skill of low rep work ahead of starting the block.

It's possible box squats are no longer novel enough for this kind of thing, as I pretty quickly aggravated my right glute.  So now I have that on top of everything else, lol.

WG dead-stop presses were fun if a bit awkward to figure out the grip width and walk out.

REALLY liked the mechanical drop-set on the pull-downs.  This kind of thing is becoming more popular in the body-building world as the literature around end-range partials for hypertrophy continues to grow.  What I did here was take a long ROM pull-down to technical failure then keep going only brining my upper arms down to ~parallel.  The burn on the drop-set partials was real.  

Med.-Rep Volume PRs. Week 4. Session B.

sRPE @7.5

BW - 220

Chins - BWX3, 2, 2, 2 @9/8

BB Rows - 135X14, 10 @7.5/*

BB Curls - 65X11, 11, 11, 11 @6.5/8

DB OH Tate Press - 35sX11, 10 @ ~10

*I tweaked my back the day before on my first back-off set of Squats.  It felt fine heading into this session, and then I tweaked it again on my 2nd set of rows.  Bum-mer.

On Curls, this year I've been pushing my Volume PRs up to 4X20 before increasing weight.  However, the last few weeks pushing sets with 60 lbs. was right up against the wall as far as what I could handle, and I'm 99% sure I was about to bounce of the wall if I tried to push sets of 16.  I was already mentally and physically fatigued from the back tweaks, so I decided to increase weight and drop reps down to something more "get-able."  65 for 4 sets of 11 is a Volume PR.

With the back tweak, I was nervous about getting set up for the Hermano Press, so I messed around with seated DB OH Tate Press instead.  They were ok, but not my favorite. 

Med.-Rep Volume PRs. Week 4. Session A.

sRPE @7

BW - 222

Squats - 

315X1 @6.5

255X6, 6, 6, 6 @5/7

Press - 105X3, 3, 3, 3, 3, 3 @6/7

JM Press - 75X16, 16 @8/9.5

105 for 6 sets of 3 is a Volume PR on Press.

I'm annoyed by the Squats because back in  July, prior to all the schedule disruptions I've had, I hit 265 for 4 sets of 9 at comparable RPEs.  Mike T. always says, "you can't get back, you can only move forward," but it's hard not to want to be back where I was only 3 months ago.

Med.-Rep Volume PRs. Week 3. Session D.

sRPE @7

BW - 224

Deadlift - 

365X1 @6

385X1 @7

285X6, 6, 6, 6 @~6

Dips - BWX9, 9, 9, 9 @7/10

Band-Assisted Chins (medium band under knee) - BWX4, 4, 4, 4 @~8 (w/straps)

On Dips, 4 sets of 9 at this BW is a Volume PR.

Med.-Rep Volume PRs. Week 3. Session C.

sRPE @7

BW - 223

Bench - 

205X1 @5.5

225X1 @7

175X6, 6, 6, 6 @~6

Toes-to-Bar - BWX5, 4, 4, 4 @8.5/7.5

Reverse Safety Bar Box Squats - 200X4, 4, 4, 4 @~7

Felt much better in this session that I have for the last couple.

On TTB, at this BW, that's a 5 Rep PR and a 4X4 Volume PR.  

Upped the intensity a bit more on the Eliminators than what I'd programmed for, but I'm still exploring the movement.  It's amazing how challenging the upper back so much make my legs feel so SLOW at this low of an absolute weight.

Med.-Rep Volume PRs. Week 3. Session B.

sRPE @6.5

BW - 224

Chins - BWX3, 2, 2, 2 @9.5/8

BB Rows - 135X13, 13 @6.5/8

BB Curls - 60X15, 15, 15, 15 @8.5/10

EZ OH Tate Press - 75X13, 10 @8/10

60 for 4 sets of 15 is a Volume PR on Curls.  Barely got all of these.

Coming off several days of a bad cold.  Skipped 'A' session this week.

Med.-Rep Volume PRs. Week 2. Session D.

sRPE @5.5

BW - 224

Deadlift - 365X1 @7

Lying Leg Curls - X10, 10, 8, 7 @~10

Machine Dips - 180X14, 12 @~9

V-Bar Pushdowns - X22, 5 @6.5/10

Lat Pushdowns - X11, 10, 8, 9 @8.5/10

Caught a cold.  Went to the gym to see how it would go, but could tell from working up on DL that meaningful strength work wasn't going to happen today without a subpar performance that would also drive me into the ground.

Subbed in a bunch of low-stress hypertrophy work for the usual volume.

Med.-Rep Volume PRs. Week 2. Session C.

sRPE @6.5

BW - 223

Bench - 

205X1 @6

165X6, 6, 6, 6 @~5

Toes-to-Bar - BWX4, 3, 3, 3 @7.5/6.5

Reverse Safety Bar Box Squats - 190X4, 4, 4, 4 @~6.5

Stationary Bike - HIIT; 7 rounds / 12 minutes

4 reps at this BW is actually a Rep PR on TTB.

Med.-Rep Volume PRs. Week 2. Session B.

sRPE @6.5

BW - 222

Chins - BWX3, 2, 2, 2 @9/7.5

BB Rows - 135X12, 12 @6/7

BB Curls - 60X14, 14, 14, 14 @7/9.5

EZ OH Tate Press - 75X12, 12 @7.5/8

Rower - HIIT; 6 rounds / 10 minutes

60 for 4 sets of 14 is a Volume PR on Curls.

I'd been thinking about trying Incline Tate Presses instead of flat since I'm already doing JM Presses.  A buddy at the gym has been doing BB Tate Presses, and it suddenly occurred to me to try Overhead with an EZ Bar.  These actually felt pretty good, and my triceps are a bit sore the next day.

Med.-Rep Volume PRs. Week 2. Session A.

sRPE @6

BW - 226

Squats -

275X1 @5.5

305X1 @6

245X6, 6, 6, 6 @~5

Press - 100X3, 3, 3, 3, 3, 3 @5/6

JM Press - 70X15, 15 @~7

Stationary Bike - HIIT; 10 rounds / 6 minutes

100 for 6 sets of 3 is a Volume PR on Press.

Med.-Rep Volume PRs. Week 1. Session D.

sRPE @6.5

BW - 222

Deadlift - 

365X1 @6

275X6, 6, 6, 6 @~5

Dips - BWX8, 8, 8, 8 @~7

Banded Chins (medium band under knee) w/straps - BWX3, 3, 3, 3 @~7

Had to skip conditioning to make it to an event.

Dragging ass coming into the gym yesterday AM.  Was worried DL was going to be a shit-show even with the planned low-RPEs.  But after I got warmed up everything was fine.  

Dips are so explosive lately that I'm starting to wonder if they're too explosive?  Like is this a different movement now from weighted dips?

My hands were feeling beat up from DL, so I used straps on the Band Chins.  It was actually nice as I was able to really focus on my back, and it has responded by feeling fairly sore today!  So maybe I'll keep the straps on these for a while?

Med.-Rep Volume PRs. Week 1. Session C.

sRPE @6

BW - 222

Bench - 

205X1 @7

155X6, 6, 6, 6 @4/5

Toes-to-Bar - BWX3, 3, 3, 3 @5/7.5

Reverse Safety Bar Box Squats - 160X4, 4, 4, 4 @4.5/5.5

Rower - HIIT; 6 rounds / 10 minutes

Med.-Rep Volume PRs. Week 1. Session B.

sRPE @6.5

BW - 221

Chins - BWX3, 2, 2, 2 @8/7.5

BB Rows - 135X11, 11 @6/7

BB Curls - 60X13, 13, 13, 13 @7.5/8.5

DB Tate Press - 40sX11, 11 @7.5/8

Stationary Bike - HIIT; 10 minutes / 6 rounds

60 for 4 sets of 13 is a Volume PR on Curls.

Med.-Rep Volume PRs. Week 1. Session A.

sRPE @6

BW - 224

Squats - 

275X1 @4

225X6, 6, 6, 6 @4/3

Press - 95X3, 3, 3, 3, 3, 3 @4/5.5

JM Press - 70X14, 14 @~7.5

Schedule should somewhat stabilize from here through the winter holidays.  Decided to drop intensity way down and hit the full, programmed volume.  If I'm ready for, or acclimate quickly to, this volume at this low of intensity, then I can likely start to ramp intensity up to target fairly quickly.  From there, I'll just have to see if my normal time-to-peak for a given cycle "starts" here and gives me a 4-6 week runway, or if having done a version of this for several weeks already limits my TTP, and I hit the wall in 4 weeks or less.

Squat was interesting today because the back-off sets got easier set-to-set.  That happens sometimes in a regular Week 1, so I'm hopeful that's a sign.

JM Press was also way easier today despite adding reps over the previous session.  Maybe a combination of diminished general fatigue from my time off, lower weights on the preceding Press sets, and acclimation to the movement.

Med.-Rep Volume PRs. Week 0.75. Session D.

sRPE @6.5

BW - 223

Deadlift - 

405X1 @7.5

275X6, 6, 6 @5/6.5

Dips - BWX8, 8, 8 @6.5/8.5

Band Chins (under knee) - BWX4 @9

DL strength popped today for some reason.  Still stuck with the plan and reduced intensity on the back-off sets and increase volume.

Dips were OK, and I thought I might do a full session of 4X6 but the 3rd set was more fatiguing than I wanted it to be and called it there.

Pulling Strength was a no-go for some reason.  I may have rushed the warm-up.  I had someplace I needed to be, so that gave me an excuse to end the session and skip conditioning.

Normal training should be able to start ramping up next week.

Med.-Rep Volume PRs. Week 0.75. Session C.

sRPE @6

BW - 224

Bench - 

215X1 @7.5

185X6, 6 @6/8

Toes-to-Bar - BWX4, 4 @6.5/7

Reverse Safety Bar Box Squats ("Eliminators") - 210X4, 4 @7/8

Rower - HIIT; 8 rounds / 14 minutes

Bench strength dipped significantly this week.  I think I can begin to approximate normal training next week, or for sure the week after.

I think I'll drop the weights on the PLs back about 20 lbs. and try to add the volume back in quickly.  I should be able to hit some 4X6 PRs on Bench and DL pretty quickly once I'm acclimated to the Volume.  For Squat we'll just have to see how long I go before I start to plateau.

8 weeks is the longest I've pushed it since I started structuring my blocks Mike T-style.  Lately I've been hitting the wall around 5-6 weeks.  But I've been cruising at this lower volume/lower frequency for ~3 weeks already and I have no idea how my body will react when I increase both within the same cycle.

Med.-Rep Volume PRs. Week 0.75. Session B.

sRPE @7.5

BW - 222

Squats - 

315X1 @6.5

275X6, 6 @~6.5

Press - 105X3, 3, 3, 3, 3 @5.5/6.5

JM Press - 70X12, 13 @9/10

Stationary Bike - HIIT; 9 rounds / 16 minutes

Squatting continues to be the lift that I struggle with the most during times of schedule disruption.  Was hoping the top single would be bigger today, and also hoped that the RPE on the back-offs would have dropped a bit so that I'd feel comfortable adding more sets.  Oh well.  I'll keep treading water on the the Powerlifts, trying to add volume on the lower stress movements, and otherwise biding time till my schedule stabilizes a bit. 

Med.-Rep Volume PRs. Week 0.75. Session A.

sRPE @6.5

BW - 222

Chins - BWX2, 2, 2, 2 @7.5/8

BB Rows - 135X10, 10 @6.5/8.5

BB Curls - 60X12, 12, 12, 12 @7/8.5

DB Tate Press - 40sX10, 10 @7.5/9

Rower - HIIT; 8 rounds / 14 minutes

60 for 4 sets of 12 is a Volume PR on Curls.

Med.-Rep Volume PRs. Week 0.5. Session D.

sRPE @7

BW - 225

Deadlift - 

365X1 @6

315X6, 6 @~7

Dips - BWX7, 7, 7, 7 @~6

Band-Assisted Chins (medium-band under knee) - BWX4, 4, 4, 4 @7.5/9

Stationary Bike - HIIT; 7 rounds / 12 minutes

Dips were very explosive for some reason on this day.

Traps are sore and crampy the next day.

Med.-Rep Volume PRs. Week 0.5. Session C.

sRPE @6.5

BW - 220

Bench - 

225X1 @6.5

235X1 @7.5

185X6, 6 @6.5/7

Toes-to-Bar - BWX4, 4 @7/8.5

Reverse SSB Box Squat - 210X4, 4 @6.5/7

Rower - HIIT; 8 rounds / 14 minutes

Med.-Rep Volume PRs. Week 0.5. Session B.

sRPE @6.5

BW - 221

Chin-Ups - BWX2, 2, 2, 2 @8/9

BB Rows - 135X9, 9 @6/7

BB Curls - 60X11, 11, 11, 11 @6.5/8.5

DB Tate Press - 40sX9, 9 @~8

Rower - HIIT; 12 minutes / 7 rounds

60 for 4 sets of 11 is a Volume PR on Curls.

Med.-Rep Volume PRs. Week 0.5. Session A.

sRPE @6

BW - 224

Squats - 

315X1 @6

330X1 @7

225X6, 6 @6.5/7.5

Press - 105X3, 3, 3, 3 @6/7.5

JM Press - 70X12, 12 @7/8

Rower - HIIT; 10 minutes / 6 rounds

Just slowly working to rebuild/maintain work capacity between schedule disruptions.

Med.-Rep Volume PRs. Week 0. Session D.

sRPE @6.5

BW - 222

Deadlift - 

385X1 @9.5 (grip)

315X6 @8 (grip)

Dips - BWX7, 7 @6/7

Band-Assisted Chins - Medium-Band under kneeX4, 4 @7.5/8.5

Stationary Bike - HIIT; 9 rounds / 16 minutes

I often find that when I take a week or two off from DL, my grip is wonky coming back.  Not worried about it.

Med.-Rep Volume PRs. Week 0. Session C.

sRPE @6

BW - 218

Bench - 

225X1 @7.5

185X6 @7

Toes-to-Bar - BWX4 @6

Reverse Safety Bar Box Squats - 220X4 @8

At the gym, we call the Reverse SSB Box Squats "Eliminators."  Just really hard for some reason; much harder than doing them as free squats.  The first time we did them in a max-effort team training session, two of us had to bow out because our upper backs started cramping so hard.  

Med.-Rep Volume PRs. Week 0. Session B.

sRPE @5

BW - 217

Chins - BWX1, 2, 3 @8/9

BB Rows - 135X8 @6

BB Curls - 60X11, 11 @7/8

DB Tate Press - 40sX8 @7

Stationary Bike - HIIT; 7 rounds / 12 minutes

Med.-Rep Volume PRs. Week 0. Session A.

sRPE @6

BW - 218

Squat - 

315X1 @7.5

275X6 @7.5

Low Pin Bench - up to 205X1 @9

Press - 105X3 @6.5

JM Press - 70X12 @8.5

Stationary Bike - HIIT; 6 rounds / 10 minutes

Just back from a few days of travel.  Taking it REALLY easy volume-wise, as I jumped in too hard after my last trip.  I'll just do 1-2 sets per movement, and add volume as it seems advisable.  I have a lot more trips coming up in the next few months, so I will take a very conservative approach to volume to avoid DOMS and other issues that overly impact my life-at-large.

Mid-Rep Volume PRs. Pivot Session F.

sRPE @6.5

BW - 220

Chin-Ups - 

BWX4 @10

Medium Band under knee X6 @9

Light Band under foot X5 @9

Standing, Single-Arm, Cross-Body Pull-Downs - X14, 12, 11 @~8.5

Single-Arm Cable Curls (back to rack) - X12, 12, 12 @8/9

Last pivot session before travel.  Mostly messing around with some stuff for next block (band-assisted chins), and some stuff I've been thinking about and wanted to try out for some future block.

Mid-Rep Volume PRs. Pivot Session E.

sRPE @7.5

BW - 225

Box Squat - up to 380X1 @9

Roman Chair Squat - BWX10, 10, 10 @7/9

Dips - up to BW+65X1 @8

Decline Bench - up to 225X3 @7.5

Cambered Bench - 135X6, 6, 6, 6 @7/8

Messing around the couple of sessions before I go on a trip.  Decided to work up on Box Squat. Everything felt really good, especially once I called spotters in.  Heaviest I've squatted to a box is 335X5, so this is certainly a PR on this lift.

Worked up on Dips just because I haven't hit them in a couple of weeks.

Then a buddy from the Konjugate Krew came in and I worked in with him on Max Effort Bench stuff.  I'm sure I've done Decline Bench in my life, but I have no record of having done it going back 13 years.  So...PR?

Mid-Rep Volume PRs. Deadlift and Pivot Session D.

sRPE @6

BW - 220

Deadlift - 

365X1 @6

325X9 @8

Deficit Rows w/Thoracic Extension - 135X9, 9, 9 @9/10

Machine Press - X10, 10 @8

325X9 is a Rep PR on DL.

For the pivot portion, decided to make up the DL volume with a movement I made up on the spot.  They were pretty fun.

Mid-Rep Volume PRs. Bench and Pivot Session C.

sRPE @6.5

BW - 221

Bench - 

215X1 @6.5

235X1 @8

190X9, 9 @8/9

Behind-the-Back 1-Arm Cable Laterals - X13, 13 @~10

GHR Sit-Ups - 

BW+10 (on chest) X8 @9

BW (hands behind head) X8, 8 @~8

Roman Chair Squat - BWX11, 10, 10 @9/8

190 for 2 sets of 9 is a Volume PR on Bench, and my stretch goal for this block.

BTB Cable Laterals are my choice for fucking around with the hot new BB trend: Long-ROM Partials.  Great delt pump.

I always do GHR sit-ups with my hands on my chest.  I forgot how much of a difference it actually makes to put them behind my head.  I can't tell if the additional tension is more from that weight being moved further from the hinge, or from the longer stretch on the abs.

I've worked out at this gym for over a decade and never once used the Roman Chair for BW Squats (only for rear-foot elevated split squats).  These seem like a solid, low stress quad movement!

Mid-Rep Volume PRs. Pivot Session B.

sRPE @6

BW - 220

Chest-Supported Rows - 145X8, 8 @~9

Pull-Downs - X8, 8, 8, 8 @7.5/9.5

Rope Cable Curls - X12, 14, 12, 12 @7.5/10

Rope Cable OH Extensions - X14, 10 @8.5/10

Mid-Rep Volume PRs. Squat, ME Upper

sRPE @8

BW - 221

Squats - 

315X1 @7

290X9, 9 @~8

Leg Extensions - X12, 12 @~9

High Incline - 

175X1 @8.5

185X1 @9

3-Board Bench - 225X5, 5, 5 @~8

DB Tate Press - 

30sX15 @9.5

35sX12, 15, 15 @9/10

290 for 2 sets of 9 is a Volume PR on Squats.  That was my goal for the day.  "Made up" volume with Leg Extensions after that.

Then I worked in on Max-Effort Upper Day with one of my Konjugate Krew buddies.

185X1 on High Incline is a PR on that lift.

Never done 3-Board Bench before, so that's all technically PRs on that.  My best Reverse Camber Bench is 185X19, but I think that's more of a 4-board.

DB Tate Presses were fun.  I haven't done them much, but got a nice little triceps pump from them. 

Mid-Rep Volume PRs. Pivot Session A.

sRPE @7

BW - 219

Horizontal Leg Press - X9, 9, 9, 9 @~6

GHR - BWX15, 15, 10 @7/8

Paused PL Machine Dips - 180X10, 10, 10 @6/8

Paused Bench Dips - BWX15 @9

Lat "Prayers" - X16, 13, 8 @9.5/10

EZ Cable Face-Pulls - X13, 12, 11 @~9.5

Feeling run down and beat up most of the week, and have a lot going on over the weekend, so decided to do an ad hoc pivot session.  I actually felt pretty good most of the day and was tempted to just do my regular training, but decided to stick with the plan.  

Interestingly, the RTS Stress app reads this as MORE stress than what I usually do.

Mid-Rep Volume PRs. Week 5. Session C.

sRPE @9

BW - 221

Press - 100X6, 6, 6, 6, 6 @6.5/8

Toes-to-Bar - BWX4, 4, 4, 4 @7.5/9.5

Belt Squat - up to 140X7 @6

Lots of fatigue still carrying over from jumping back into the full program on Monday.  All performance feeling generally muted, and leg DOMS majorly impacting anything lower body.

Mid-Rep Volume PRs. Week 5. Session B.

sRPE @7

BW - 221

Chins - BWX2, 2, 2, 2 @8.5/9.5

Chest-Supported Rows - 145X8, 8 @8/9

BB Curls - 55X20, 20, 20, 20 @7/8.5

EZ Skulls (paused on chin) - 65X12, 12 @9/10

55 for 2+ sets of 20 is a Volume PR on Chins.  I'll do a different movement the next week or two, and start the reset for the next block with 60 lbs. and start working up again.

Mid-Rep Volume PRs. Week 5. Session A.

sRPE @9

BW - 222

Squats - 

315X1 @5.5

345X1 @7.5

280X9, 9, 9, 9 @6/9

Bench - 

205X1 @6

225X1 @8

185X9, 9 @8/9

Rope Extensions - X13, 12, 12, 12 @7.5/9

First, full, regular session back after Covid isolation.  Only tried to add 5 lbs. to the main lifts (have been adding 10).  I probably should have repeated the weight from prior sessions instead.

280 for 3+ sets of 9 is a Volume PR on Squats.  I very much wanted to stop after the 2nd set.

I then I fully hit the wall on Bench.  Top set was much harder than the same weight last week, and I was nearing failure by the 2nd volume set.

I called it there for Bench, and added 2 sets to the triceps extensions to get comparable volume for the day if not comparable training stress.

Also probably need to get back on my supplementation routine.  I fell out of the habit of my morning shake during isolation, which means I haven't been getting any creatine.

Mid-Rep Volume PRs. Week 4.5. Session B.

sRPE @7

BW - 219

Cambered Bar Paused Squat - up to 315X1 @8

Cambered Bar Good Morning - up to 185X9 @6

Dips - BWX7, 7, 12 @6/9

Pull-Downs -

X8, 8 @6.5/8

X14 @9 (load drop)

Max effort training with the Konjugate Krew.

Mid-Rep Volume PRs. Week 4.5. Session A.

sRPE @5

BW - 221

Bench - up to 225X1 @6.5

Press - 100X6, 6, 6 @~6

Belt Squat - 

140X7 @5

175X4 @6

BB Curls - 55X20, 14 @6.5/9

Just getting back into the gym after an unexpected 1.5 weeks off. 

Mid-Rep Volume PRs. Week 4. Session B.

sRPE @8

BW - 220

Press - 100X6, 6, 6, 6, 6 @6/7

Chest-Supported Rows - 145X8, 8 @8.5/9

BB Curls - 55X19, 19, 19, 19 @7/10

EZ Skullcrushers (paused on chin) - 65X11, 11 @9/9.5

Moving things around ahead of a vacation that just got cancelled.

Press was a little tough to get rolling having Benched the day before.  Performance was still comparable to last week.

55 for 2+ sets of 19 is a Volume PR on Curls. 

Mid-Rep Volume PRs. Week 4. Session A.

sRPE @8

BW - 218    

Squat - 

315X1 @6

340X1 @7

275X9, 9, 9, 9 @6/7.5

Bench - 

215X1 @5

235X1 @6.5

180X9, 9, 9, 9 @7/8.5

Chin-Ups - BWX2, 2, 2, 2 @7/8

Stationary Bike - HIIT; 16 minutes / 9 rounds

275 for 4 sets of 9 is a Volume PR on Squats.

180 for 4 sets of 6+ is a Volume PR on Bench.

Out-of-town next weekend, so moved Chins to this day instead of triceps accessory.

Mid-Rep Volume PRs. Week 3. Session D.+ME Team

sRPE @8.5

BW - 218

Cambered Bar SquatMornings - up to 245X3 @8

Deadlift - 

385X1 @8

295X9, 9, 9, 9 @7/8

Dips - BW+25X6, 6, 6, 6 @6

Pull-Downs - X8, 8, 7, 7 @7.5/10

Stationary Bike - HIIT; 9 rounds / 16 minutes

Never used a Cambered Squat bar before.  Never done SquatMornings before.  Fun with the Konjugate Krew.

Definitely took some pop out of my DLs as the top single performance was way down from last week.  And yet 295 for 4 sets of 9 is still a Volume PR on DL.

243 (BW+25) for 4 sets of 6 is a Volume PR on Dips.

Mid-Rep Volume PRs. Week 3. Session C.

sRPE @7

BW - 217

Press - 100X6, 6, 6, 6, 6 @6/7

Toes-to-Bar - BWX5, 5, 5, 5 @~7.5

Belt Squat - 

140X7 @~5

175X7, 7 , 7 @~7.5

Stationary Bike - HIIT; 9 rounds / 16 minutes

100 for 5 sets of 6 is a Volume PR on Press.

Mid-Rep Volume PRs. Week 3. Session B.

sRPE @6.5

BW - 219

Chins - BWX2, 2, 2, 2 @~8

Chest-Supported Rows - 140X8, 8 @~9

BB Curls - 55X18, 18, 18, 18 @7/10

EZ Skullcrushers paused on chin - 65X10, 10 @9/10

55 for 2+ sets of 18 is a Volume PR on Curls.

Weather was great, and I had a date, so NO CONDITIONING FOR ME HAHAHAHA.

Mid-Rep Volume PRs. Week 3. Session A. +ME Upper

sRPE @8.5

BW - 220

Squat - 

315X1 @6

340X1 @7

265X9, 9, 9, 9 @6/7

Bench - 

215X1 @5

225X1 @6

135+120 Chains X3 @9

145+120 Chains X3 @10

170X9, 9, 9, 9 @6/8.5

Rope Extensions - X19, 11 @9/10

265 for 4 sets of 9 on Squats is a Volume PR.

170 for 4 sets of 6+ on Bench is a Volume PR.

Worked in with the Konjugate Krew on Max Effort Chain Bench.  I've only ever really used chains on Squats, and was surprised how more "unstable" chains felt on bench.  Driving to lockout against the chains subtly carried over to driving the bar up on my sets of 9.  Fun!

Mid-Rep Volume PRs. Week 2. Session D.

sRPE @8

BW - 216

Deadlift - 

385X1 @6

405X1 @9

285X9, 9, 9, 9 @6/7

Dips - BW+25X5, 5, 5, 5 @6/7

Pull-Downs - X8, 8, 8, 8 @6.5/10

285 for 4 sets of 6+ is a Volume PR on Deadlift.

241 (BW+25) for 4 sets of 5 is a Volume PR on Dips.

Fighting a cold.  DL was harder than last week, Dips were easier, everything in general was a bit of a slog.  As always, will use any excuse to skip conditioning. 

Mid-Rep Volume PRs. Week 2. Session C.

sRPE @7

BW - 218

Press - 95X6, 6, 6, 6, 6 @5.5/6.5

Toes-to-Bar - BWX4, 4, 4, 4 @6.5/7.5

Belt Squat - 140X7, 7, 7, 7 @6.5/6

95 for 5 sets of 6 is a Volume PR on Press.

2nd week in a row that the latter sets of Belt Squat were easier than the first.  Probably means I need to take even more time warming up on them.

Mid-Rep Volume PRs. Week 2. Session B.

sRPE @7

BW - 219

Chins - BWX2, 2, 2, 2 @7/8

Chest-Supported Rows - 135X8, 8 @~8

BB Curls - 55X17, 17, 17, 17 @6.5/8.5

EZ Skullcrushers (paused on chin) - 65X9, 9 @9/10

55 for 2+ sets of 17 on Curls is a Volume PR.

Mid-Rep Volume PRs. Week 2. Session A.

sRPE @8.5

BW - 221

Squats - 

315X1 @6

335X1 @7

255X9, 9, 9, 9 @5.5/7

Bench - 

245X1 @8

255X1 @9.5

260X0

160X9, 9, 9, 9 @5/8

Rope Extensions - X20, 20, 20 @8/11 (rest-pause last set)

Cable Behind-the-Back Laterals - X10, 10 @~9

Rower - HIIT; 9 rounds / 16 minutes

255 for 4 sets of 9 is a Volume PR on Squats.

Buddy on the Conjugate Crew talked me into switching my program to work in with them on Max Effort Bench on Mondays.  255X1 ties my Bench 1 Rep PR.  Tried to chip the record with 260, but missed it. 160 for 4 sets of 6+ is a Volume PR.

Mid-Rep Volume PRs. Week 1. Session D. +ME Team Training

sRPE @8.5

BW - 219

Marrs Bar Squat - 

315X3 @8

335X3 @9

Deadlift - 

365X1 @6

405X1 @8

285X9, 9, 9 @5.5/7.5

Dips - BW+25X5, 5, 5 @6.5/7

Pull-Downs - X8, 8, 8 @7/9

Worked in with my Conjugate training friends on their Max Effort movement.  Never used the Mars Bar before.  It was fine!

Mid-Rep Volume PRs. Week 1. Session C.

sRPE @6.5

BW - 218

Intro week; ~-1 Set per movement

Bench - 

205X1 @6

225X1 @7

160X9, 9, 9 @~7

Toes-to-Bar - BWX4, 4, 4 @~7

Belt Squat - 140X7, 7, 7 @~6.5

Stationary Bike - HIIT; 16 minutes / 9 rounds

Mid-Rep Volume PRs. Week 1. Session B.

sRPE @6.5

BW - 221

Intro Week; ~-1 set per movement

Chins - BWX2, 2, 2 @~7.5

Chest-Supported Rows - 135X8, 8 @~8

BB Curls - 55X16, 16, 16, 16 @6.5/8.5

EZ LTE paused-on-chin - 65X8, 8 @9/9.5

Rower - HIIT; 9 rounds / 16 minutes

55 for 4 sets of 16 is a Volume PR on Curls.

Mid-Rep Volume PRs. Week 1. Session A.

sRPE @6.5

BW - 220

Squats - 

305X1 @6

325X1 @7

255X9, 9, 9 @6/7.5

Press - 95X6, 6, 6, 6 @~6

Rope Pushdowns - X12, 12 @~7

Stationary Bike - HIIT; 14 minutes/8 rounds

Intro week for the new block; -1 set per movement.

High-Rep Volume PRs. Week 5. Session D.

sRPE @8.5

BW - 220

Deadlift - 

405X1 @8

275X13, 13, 13 @6.5/8

Dips - BW+50X7, 7, 7 @8/10

1-Arm DB Rows (myo-reps) - 70X15, 5, 5, 4, 3 @ ~9

275 for 3 sets of 11+ is a Volume PR on DL.

270 (BW+5) for 3 sets of 5+ is a Volume PR on Dips.

Was really gassed at the end and just said "no" to conditioning.  There's a part of me that wants to run this all back for one more training week, but I think the cumulative fatigue is getting to be too much.  I'll either pivot next week, or maybe just start the new training block.

High-Rep Volume PRs. Week 5. Session C.

sRPE @7.5

BW - 220

Bench - 

235X1 @7.5

155X13, 13, 13 @5.5/9

Toes-to-Bar - BWX7, 4, 4, 4 @10/7

Leg Press (myo-reps) - 315pwX15, 5, 4, 3, 3 @~8.5

Rower - HIIT; 14 minutes / 8 rounds

155 for 3 sets of 12+ is a Rep PR on Bench.

This session was OK.  On the fence about if I should end this training block after this week, or see if I can squeeze a little bit more out next week.  Maybe I'll let DL day be the decider.  Oh, boy, I wish I'd gotten better sleep last night!

High-Rep Volume PRs. Week 5. Session B.

sRPE @8.5

BW - 220

Chins - BWX4, 3, 3, 3 @9/8.5

Pull-Downs - X8, 5 @8.5/10

BB Curls - 55X15, 15, 15, 15 @6.5/8

EZ OH Extensions - 65X14 @9

Stationary Bike - HIIT; 14 minutes / 8 rounds

55 for 3+ sets of 15 is a Volume PR on Curls.

Vertical pulling was all unexpectedly difficult today, and by the time I got to triceps extensions, I was very out of gas.  Skipped 2nd set to make sure I didn't skip conditioning.

That's 2 unusually fatiguing sessions in a row.  Next week may be a pivot week before the new training block starts.

High-Rep Volume PRs. Week 5. Session A.

sRPE @8.5

BW - 221

Squat -

315X1 @6

340X1 @7.5

255X13, 13, 13 @6/8.5

Press - 

125, 130X1 @~7

85X13, 13, 14 @7.5/10

High Incline Bench - 125X5, 5 @7

255 for 2+ sets of 13 is a Volume PR on Squat.  These took a lot of mental effort to get through today.

85 for 2+ sets of 13 is a Volume PR on Press.  As the reps have come up weekly on the first two sets, this is the first week I wasn't really able to push further on the final, AMRAP set.

Barely had any gas left for the Press accessory, much less conditioning.  Press volume on this day will be comparable next training block, and I think I will drop the compound Press supplement in favor of some lower stress triceps accessory.  As work sets go up and reps-per-set come down on the main movements, the supplement/accessory slots may need to shift to lower stress movements in general. 

ME Lower Team Training

sRPE @6

BW - 221

Box Squat - up to 335X5 @9

SSB Good Morning - 

185X5 @10 (technical breakdown)

135X8 @7.5

Worked in with my Conjugate friends in a quick session because the gym was closing early.

335X5 is a Box Squat PR.  My previous best was 275X1.  335X1 is the heaviest I've gone on comp Squat this calendar year.

My previous best straight-bar GM was 135X13 so....PR?

High-Rep Volume PRs. Week 4. Session B.

sRPE @6.5

BW - 218

Chins - BWX4, 3, 2, 3 @8.5/8

Pull-Downs - X8, 8 @7.5/10

BB Curls - 55X14, 14, 14, 14 @6.5/8

EZ OH Extensions - 65X13, 13 @8.5/9 

Rower - HIIT; 14 minutes / 8 rounds

55 for 4 sets of 14 is a Volume PR on Curls.

High-Rep Volume PRs. Week 4. Session A.

sRPE @8

BW - 219

Squat - 

315X1 @6

335X1 @7

245X13, 13, 13 @6/8

Press - 

125X1, 1 @7

85X12, 12, 17 @6.5/10

High Incline Bench - 125X5, 5 @~7

Stationary Bike - HIIT; 14 minutes / 8 rounds

On Squat, 245 for 3 sets of 11+ is a Volume PR.

On Press, 85 for 17 is a Rep PR and for 3 sets of 12+ is a Volume PR.

High-Rep Volume PRs. Week 3. Session D.

sRPE @7

BW - 218

Deadlift - 

385X1 @6

265X13, 13, 13 @6/7.5

Dips - BW+50X6, 6, 6 @8/9

1-Arm DB Rows (myo-reps) - 70X18, 5, 5, 4 @~8

Stationary Bike - HIIT; 8 rounds / 14 minutes

365 for 3 sets of 11+ is a Volume PR on Deadlift.

268 (BW+50) for 3 sets of 6 is a Volume PR on Dips.

High-Rep Volume PRs. Week 3. Session C.

sRPE @7

BW - 218

Bench - 

225X1 @7

150X13, 13, 13 @6/8.5

Toes-to-Bar - BWX7, 6, 6, 6 @9/10

Leg Press (myo-reps) - 270pwX18, 5, 5, 5, 5, 5 @~9

Rower - HIIT; 8 rounds / 14 minutes

150 for 3 sets of 13 is a Volume PR on Bench.

218 (BW) for 3+ sets of 5+ is a Volume PR on TTB.

On the Leg Press myo-reps, added a rep to the activation set, and added a full set of 5 to the back-offs, so I'll add a plate next week.

High-Rep Volume PRs. Week 3. Session B.

sRPE @6.5

BW - 218

Chin-Ups - BWX3, 3, 2, 2 @7.5/8

Pull-Downs - X8, 7 @8/10

BB Curls - 55X15, 13, 13, 13 @6.5/7

EZ OH Extensions - 65X12, 12 @7.5/9

Stationary Bike - HIIT; 8 rounds / 14 minutes

55 for 4 sets of 13+ is a Volume PR on Curls.  (accidentally did extra reps on the first set.  all gains = cancelled)

High-Rep Volume PRs. Week 3. Session A.

sRPE @8

BW - 220

Squats - 

305X1 @5

325X1 @6.5

235X13, 13, 13 @6/8

Press - 

125X1, 1 @~7

85X10, 10, 16 @7/10

High Incline Bench - 125X5, 5 @~7.5

235 for 2+ sets of 13 is a Volume PR on Squats.

Skipped conditioning to go watch the NBA Finals.

High-Rep Volume PRs. Week 2. Session D.

sRPE @7.5

BW - 219

Deadlift - 

385X1 @7

255X13, 13, 13 @5.5/7.5

Dips - BW+50X5, 5, 5 @7/8.5

1-Arm DB Rows (myo-reps) - 70X17, 5, 5, 3 @8.5

255 for 3 sets of 11+ is a Volume PR on Deadlift.

269 (BW+50) for 3 sets of 5 is a Volume PR on Dips.

Was kind of out-of-gas for the myo-reps on 1 arm rows, and only ended up getting 3 mini-sets after the activation set.

Short on time so skipped conditioning. 

High-Rep Volume PRs. Week 2. Session C.

sRPE @7.5

BW - 216

Bench - 

225X1 @7

145X13, 13, 13 @6.5/8

Toes-to-Bar - BWX6, 6, 6, 6 @7.5/9

Leg Press (myo-reps) - 3ppsX17, 5, 5, 5, 5 @~9

Stationary Bike - HIIT; 8 rounds / 14 minutes

145 for 3 sets of 12+ is a Volume PR on Bench.

High-Rep Volume PRs. Week 2. Session B.

sRPE @6

BW - 219

Chins - BWX3, 2, 2, 2 @~8

Pull-Downs - X8, 8 @7/8

Curls - 55X12, 12, 12, 12 @6/6.5

EZ OH Extensions - 65X11, 11 @9

Rower - HIIT; 8 rounds / 14 minutes

55 for 4 sets of 12 is a Volume PR on Curls. 

High-Rep Volume PRs. Week 2. Session A.

sRPE @8

BW - 223

Squat - 

305X1 @6

325X1 @7

225X13, 13, 13 @6/7.5

Press - 

125X1, 1 @~7.5

85X8, 8, 15 @6/9.5

High Incline - 115X5, 5 @6.5

Stationary Bike - HIIT; 14 minutes / 8 rounds

225 for 3 sets of 11+ is a Volume PR on Squats.

High-Rep Volume PRs. Week 1. Session D.

sRPE @6.5

BW - 218

Deadlift - 

385X1 @7

255X13, 13 @7/7.5

Dips - BW+50X5, 5 @7/8.5

DB 1-Arm Rows - 70X16 @8

DB Rows will be myo-reps, but I was short on time so skipped the follow-on sets, and conditioning.

End of intro week.  Volume goes up next week.

High-Rep Volume PRs. Week 1. Session C.

sRPE @6.5

BW - 215

Bench - 

225X1 @7

145X13, 13 @6/7.5

Toes-to-Bar - BWX5, 5, 5 @6.5/8

Leg Press (myo-reps) - 3ppsX15, 5, 5, 5, 3 @~9

Rower - HIIT; 10 minutes