Mid-Rep Volume PRs. Week 6. Session A.

sRPE @8.5

BW - 216

Squat - 

325X1 @7.5

255X10, 10, 10 @7/8

Press - 

115X1 @7.5

70X20 @10

GHR w/ Back Raise - BWX18, 15 @~9

Copenhagen Planks - BWX10, 10 @8/9.5

255 for 3 sets of 10 is a Volume PR on Squats.

70 for 20 reps is a Rep PR on Press.

That's gonna be it for pushing lower body stuff this week.  Fatigue is getting pretty high.  I'll see if I can grab some more Rep PRs on Curls, Bench, and Dips, but will mark through Squats and Deadlifts before starting a new block next week.

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

sRPE @7.5

BW - 212

Deadlift - 

385X1 @7

315X9, 9, 9 @7/8

Cambered Bench - 135X6, 6, 6 @6

Reverse Cambered Bench - 205X15 @9

Pull-Downs (myo-reps) - X17, 5, 5, 3, 3 @~10

DB Incline - 50sX12, 10 @~8

315 for 2 and 3 sets of 9 are Volume PRs.

Erector and Quad achiness are starting to get pretty continual so probably about time to deload and start a new block.  Hoping a 3X10 PR will be there for me on Squats on Monday, and then will probably pull back.

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

sRPE @6

BW - 212

Toes-to-Bar - BWX4, 3, 3 @9.5/7.5

Lat Pushdowns - X15, 15, 10, 9 @7/10

super-set with

BB Drag Curls - 40X13, 13, 13, 10 @7/10

Stationary Bike - HIIT; 8 rounds / 16 minutes

Haven't done TTB in a while and I felt it.

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

sRPE @7

BW - 211

Bench - 

210X1 @7

155X11, 11, 11 @6.5/8

Box Squat - 

275X1 @7

235X6, 6 @6/7

Dips - BW+15X8, 8, 8, 8 @8/10

DB Full ROM Laterals - 15sX13, 10 @~9

155 for 3 sets of 11 is a Volume PR on Bench

226 (BW+15) for 4 sets of 8 is a Volume PR on Dips.

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

sRPE @6

BW - 211

Chins - BWX6, 4, 3 @9.5/8.5

Curls - 45X16, 16, 16, 16 @6/8

GHR Sit-Ups - BWX11, 11 @~8

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

Late start and feeling tired so just got some work in.  Because it's a 30 minute walk both ways to the gym, it's always easy to let myself off the hook for conditioning work. 

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

sRPE @7

BW - 213

Squats - 

315X1, 1 @~6

240X10, 10, 10 @6/7.5

Press - 

120X1 @7.5

90X12, 12 @~8

90 for 2 sets of 12 is a Volume PR on Press.

I was short on time today so only hit the main movements. 

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

sRPE @8

BW - 212

Deadlift - 

385X1 @8

305X9, 9, 9 @6.5/7.5

Cambered Bench - 135X6, 6, 6 @6

Reverse Cambered Bench - 185X19 @9

Pull-Downs (myo-reps) - X15, 5, 5, 4, 4 @10

DB Incline - 50sX11, 11 @7/8

305 for 3X9 is a Volume PR on DL.  My low back was TAHRED after this, and I had to carefully manage the rest of the session, and the rest of my day, as a result.

But the reduced volume on the supplemental lifts still kept sRPE a bit in check.

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

sRPE @7.5

BW - 208

Bench - 

205X1 @7

150X11, 11, 11 @6.5/8.5

Box Squat - 

275X1 @6.5

225X6, 6 @~6

Dips - BW+15X7, 7, 7, 7 @7/9

DB Full ROM Laterals - 10sX19 @10

150 for 3 sets of 11 is a Volume PR on Bench.

223(BW+15) for 4 sets of 7 is a Volume PR on Dips.

I needed to reduce stress on this day, and just reducing volume on laterals wasn't going to do it.  However, if I take any volume away from Bench or Dips, the Volume PRs will stop on this day.  So instead I swapped out the 8@8 on Box Squats for 1@7.  Worked well for now.

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

sRPE @6

BW - 209

Chin-Ups - BW+10X4, 2, 2 @~9

BB Curls - 45X15, 15, 15, 15 @5.5/8.5

GHR Sit-Ups - BWX10, 10 @~8

Rower - HIIT; 6 rounds / 10 minutes

45 for 4 sets of 15 is a Volume PR on straight-bar Curls.

Giving up on trying to get to the gym 6 days a week for a while, so collapsing GPP days from 2 days down to 3.  So 3 movements + conditioning instead of 2.  Next block may structure these to get some super-setting in to make sure these sessions don't run too long.

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

sRPE @7.5

BW - 211

Squats - 

315X1 @7.5

225X10, 10, 10  @6

Press - 

125X1 @8

70X18 @9

GHR w/ Back Extension - BWX20, 16 @~7.5

Copenhagen Planks - BWX8, 8 @7

70X18 on Press is a Rep PR.

Backed off volume on everything but Squats because sRPE was creeping so high last week, and was starting to feel a bit crushed by everything.

Backed off weight on Squats post weekend travel because they were feeling weak and unstable and why push it.

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

sRPE @9

BW - 209

Deadlift - 

375X1 @6.5

295X9, 9, 9 @6.5/8.5

Cambered Bar Bench - 

140X6 @6.5

135X6, 6, 6 @6/8

Reverse Camber Bench - 185X13 @8.5

Pull-Downs (myo-reps) -

X12, 3, 3, 3, 3 @~10

X11, 3, 3, 3, 3 (reduced weight) @~9.5

DB Incline - 50sX10, 8 @8

Had to train barbells on back-to-back days because of travel.

sRPE is consistently creeping up, I'm getting gassed out earlier and earlier in sessions, and I'm having to just will myself through workouts.  I may have exceeded my current volume tolerance, and will reduce by 1 set on most supplements and accessories next week. 

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

sRPE @8.5

BW - 210

Bench - 

205X1 @7

145X11, 11, 11 @6/9

Box Squats -

225X8 @8

225X6, 6 @~6

Dips - BW+15X6, 6, 6, 6 @6/8

DB Full ROM Laterals - 10sX15, 13, 10 @~8.5

145 for 3 sets of 11 is a Volume PR on Bench (I've never done 3 sets of 11+ plus).

225 (BW+15) for 4 sets of 6 is a Volume PR on Dips. 

Mid-Rep Volume PRs. Week 3. GPP Session A.

sRPE @7

BW - 209

Chin-Ups - BWX5, 3, 3, 3 @9/8

BB Curls - 45X14, 14, 14, 14 @6/8

Toes-to-Bar - BWX4, 4, 3 @7.5/8

Straight-Arm Pushdowns - X13, 13, 11, 9 @8/9

Rower - HIIT; 9 rounds / 16 minutes

45 for 4 sets of 14 is a Volume PR on Curls.  I realized I was using 50 lbs. the first couple of weeks, but I didn't need that much weight to hit PRs.  So I backed off to see if I can push 45 to 4 sets of 20 this block. 

Gonna be traveling around the weekend, so shoved most of my GPP for the week into a single session.

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

sRPE @8.5

BW - 208

Squats - 

325X1 @7.5

240X10, 10, 10 @6.5/8

Press -

115X1 @6.5

85X12, 12 @8/10

70X17 @10

GHR w/ Back Raise - BWX16, 15, 15 @7/8

Copenhagen Planks - BWX9, 9, 8 @7.5/8

Was totally gassed after last set of Squats.  Top end strength on Press was in the trash at that point, but I still managed to eke out another rep on the AMRAP set over last week.

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

sRPE @7.5

BW - 211

Deadlift - 

365X1 @6.5

285X9, 9 @6/7

Cambered Bar Bench - 140X6, 6, 6, 6 @~6

Reverse Cambered Bar Bench - 140X22 @10

Pull-Downs (myo-reps) - X13, 4, 3, 3, 3 @~10

DB Incline - 50sX13, 13, 10 @7.5/8

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

sRPE @6

BW - 212

Curls - 55X13, 13, 13, 13 @6.5/9

Lat Pushdowns - X12, 12, 10, 8 @7.5/9

Bike - HIIT; 9 rounds / 16 minutes

55 for 4X13 is a Volume PR on Curls.  Kind of sandbagged the first set and stopped at 13 to help make sure I had gas to get the PR with the fourth set.  Now I'll look to add a rep every week.

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

sRPE @8

BW - 210

Bench - 

205X1 @6.5

145X11, 11 @~6/7

Pause Box Squat - 

225X8 @7.5

225X6, 6 @~6

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

DB Full ROM Laterals -

20sX11, 6 @7.5/10

10sX12 @10

At this BW, 4 sets of 9 is a Volume PR on Dips. 

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

sRPE @5

BW - 209

Chin-Ups - BW+10X3, 3, 3, 3 @7.5/10

GHR Sit-Ups - BWX9, 9, 9 @6.5/9

Rower - HIIT; 9 rounds / 16 minutes

I've had some minor success in the past with chins if I alternate unweighted and weighted week-over-week, so I'm trying that again this block.