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

sRPE @7

BW - 210

Squat - 

315X1 @6.5

235X10, 10 @6.5/7

Press - 

125X1 @8

85X12, 12 @8/9

70X16 @10

GHR w/ Back Raise - BWX15, 14, 14 @7/8

Copenhagen Planks - BWX8, 8, 8 @7/8.5

Upped the back-off weight on Squats, and added a second set.  Will add a 3rd next week and maybe up the weight.  250 for 3X10 for a Volume PR.  

85 for 2X12 is a Volume PR on Press (I've never done 2X12 on Press before, lol).

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

sRPE @6.5

BW - 208

Deadlift - 

365X1 @7

275X9 @6

Cambered Bar Bench - 145X6 @7.5

Reverse Cambered Bar Bench - 135X19 @9.5

Pull-Downs (Myo-Reps) - X20, 5, 5, 5, 5, 5 @8/7

DB Incline - 50sX12 @8

Leg DOMS starting to clear up a bit, and DL wasn't as much of a hassle as I thought it would be.

The low-fatigue strength work on cambered bar followed by a rep out on reverse cambered bar is based on something I heard in the Data Driven Strength podcast: that while long-ROM may be best overall for hypertrophy, partial ROM may provide greater hypertrophy in specific regions of the target muscle.  I spit-balled this idea over IG DM with one of their coaches, and this seemed like a good time to try it out: in the wake of failing to lock out my bench in the mock-meet on NYE.  The podcast was one of these two:

https://open.spotify.com/episode/6jTJvUy94stznENZBJ41N9?si=827bbb37a8714c04

https://open.spotify.com/episode/31wELM8XdHOoONP5CcNRnx?si=683df7f60e624d07

I can't remember which.

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

sRPE @8 (adductor DOMS)

BW - 211

Bench - 

205X1 @7.5

135X11 @6

Box Squat - 225X8 @8

Dips - BWX9 @7

DB Full ROM Laterals - 25sX10, 6 @8.5/10

Gnarly quad and adductor DOMS from returning to squatting after a week off.  Made the first half of the session a real slog.

This will be my first time regularly box squatting.  This is with a very light touch on the box, and the briefest of pauses.  No unloading or rocking on the box.

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

sRPE @5

BW - 210

Chin-Ups - BWX4, 4, 4 @8.5/9

GHR Sit-Ups - BWX8, 8, 8 @7.5/8

Rower - HIIT; 16 minutes / 9 rounds

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

sRPE @6.5

BW - 211

Squat - 

315X1 @7

225X10 @6

Press - 

120X1 @6

85X12 @8.5

70X15 @10

GHR - BWX14, 13 @7/9

Tempo Copenhagen Planks - BWX8, 8 @8/9

Intro week where I'll only work up to one set in each rep range on the big movements, and look to add sets next week, and then be at "full volume" by week 3.

Squat came in a little lower than I projected, but my technique's been such a mess that I wanted to be conservative and try to focus on sitting back and getting the stretch a bit closer to parallel.

First back-off set took a lot out of me for the AMRAP.  Starting off this block with an AMRAP with 70#, and goal is to get that up to 20 before increasing weight.

Cut a set off of the planks because the first sets were bothering my knees a little, and the second sets were just hard at the same reps.

Mid-Rep Volume PRs

 Here's my goals for this training block.  These would all be Rep or Volume PRs, and should all be in reach, so I should hit at least a few of them:

Dips:         >203 (including BW) 4X9
Chins:         3X7; >205 (including BW) 3X6

Squat:         >250 3X10
Bench:         3X11
Deadlift:         >300 3X9
Press:         2X12; >65 1X20
Curls:         >40 4X17
Toes-to-Bar: 2X8

Post-Vacation Maintenance Day

sRPE @5

BW - 215

DB Press - 45'sX8 @8

Dips - BWX9 @8.5

Toes-to-Bar - BWX5 @9

Single-Leg Machine Leg Press - X10 @7.5

Chest-Supported Rows - 115X15 @8

DB Curls - 30sX13 @10

Rower - HIIT; 10 minutes / 6 rounds

Just got back from vacation and decided to mash up a lot of stuff from the little maintenance block that didn't get covered before I left.

Maintenance. Week 2. Session D.

sRPE @5

BW - 212

Curls - 55X18, 13 @7.5/9.5

Pull-Ups - BWX4, 3 @~10

Rower - HIIT; 10 minutes

Maintenance. Week 2. Session C.

sRPE @6

BW - 213

Deadlift - 385X1, 1 @6.5

Press - 125X1, 1 @7

Hack Squat - 125X10, 10 @~8

Maintenance. Week 2. Session B.

sRPE @5.5

BW - 213

Chins - BWX6, 4 @~10

Pull-Downs - X18, 12 @8.5/10

Stationary Bike - HIIT; 11 rounds / 10 minutes

Maintenance. Week 2. Session A.

sRPE @7

BW - 213

Squat - 335X1, 1 @7/8

Bench - 210X1, 1 @7/6.5

RDL - 225X11, 12 @7/8

Hip flexors bothering me on squats.

Maintenance. Week 1. Session F.

sRPE @6

BW - 214

Toes-to-Bar - BWX4 @9

Chest-Supported Rows - 90X19 @9

Stationary Bike - LISS; 20 minutes

Maintenance. Week 1. Session E.

sRPE @6

BW - 212

Dips - BWX11 @10

DB Seated Press - 40sX10 @10

Machine Single-Leg Press - X15 @8

Maintenance. Week 1. Session D.

 sRPE @6

BW - 210

Curls - 55X17 @10

Pull-Ups - BWX4 @10

Rower - HIIT; 6 rounds / 10 minutes

Maintenance. Week 1. Session C.

sRPE @6

BW - 211

Deadlift - 385X1 @7

Press - 125X1 @7

Hack Squat - 125X11 @8.5

Maintenance. Week 1. Session B.

sRPE @6

BW - 210

Chins - BWX6 @10

Pull-Downs - X17 @9.5

Stationary Bike - LISS; 20 minutes

Post-Meet, Pre-Vacation Maintenance. Week 1. Session A.

sRPE @ 6

BW - 211

Squat - up to 345X1 @7.5

Bench - up to 205X1 @6.5

RDL w/Straps - 225X12 @9

Moved my grip on bench out to the rings.

Mock Meet

Squat - 175 kg / 386 lbs.

Bench - 110 kg / 242.5 lbs. MISS

Deadlift - 195 kg / 430 lbs. 

No PRs for me on this day.  I suspect I missed my peak by about a week or so.