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

sRPE @7

BW - 217

Deadlift - 

385X1, 1 @6

245X17, 17 @6.5/7

Dips - 

BW+60X2, 2 @~7

BWX13, 13 @7/9

Inverted Rows - BWX12, 12, 12, 12 @6/7.5

Stationary Bike - HIIT; 7 rounds / 12 minutes

245X17 is a Rep PR on DL.  

217 (BW) for 2 sets of 13 is a Volume PR on Dips.

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

sRPE @7

BW - 215

Bench - 

215X1, 1 @~6

135X17, 17 @6.5/8.5

Toes-to-Bar - BWX6, 5, 5, 4 @8/10

KB Walking Lunges - 35sX11, 11, 11, 11 @7/7.5

135 for 2 sets of 17 is a Volume PR on Bench.

215 (BW) for 4 sets of 4+ reps is a Volume PR on TTB.

Skipped conditioning because I had someplace to be. 

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

sRPE @7

BW - 216

Chins - BWX4, 3, 3 @~8.5

Density Chins - BWX1 every 0:15; 3:00 / 12 reps @9.5

Curls - 50X17, 17, 17, 17 @6.5/8.5

BW Skullcrushers - BWX13, 13 @6.5/7

Rower - HIIT; 12 minutes / 7 rounds

Chins felt terrible today for some reason.

50 for 4X17 is a Volume PR on Curls.

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

sRPE @7

BW - 219

Squats - 

315X1, 1 @~6

205X17, 17 @6.5/7

Press - 

115X1, 1 @~6.5

75X13, 13 @6.5/7

Push Press - 125X4, 4 @7/7.5

Stationary Bike - HIIT; 00:30 sprints; 7 rounds / 12 minutes

205 for 2 sets of 17 is a Volume PR on Squats.

75 for 2 sets of 13 is Volume PR on Press.

Timed my 17 rep set of DL last Saturday, and it came out around 50 seconds with 4 breath rests.  Upping my HIIT sprints from 00:20 to 00:30 to get a little closer to matching up.  Did feel a bit more burn post 00:20 so I could tell right away I had some acclimation to the shorter sprints.

ME Lower Team Training

 sRPE @ 5

Pause Squat - up to 345X1 @8.5

Deadlift - 

385X1 @7

225X17 @5.5

345X1 is a Rep PR on Pause Squat.

225X17 is a Rep PR on Deadlift.

Had an appointment, so couldn't fit in anything else.

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

sRPE @6

BW - 214

Bench - 

214X1 @6

135X17 @7.5

Toes-to-Bar - BWX5 @7

KB Walking  Lunges - 35sX10, 10, 10, 10 @~7

Rower - HIIT; 7 rounds / 12 minutes

No problems from the side abs on the TTB, but decided to just do one set anyway

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

sRPE @ 6.5

BW - 215

Chins - BWX4 @8

Density Chins - BWX1 every 0:15; 3:00 / 12 total reps @8.5

Curls - 50X16, 16, 16, 16 @7/8.5

BW Skullcrushers (to chin) - BWX12, 12 @~7.5

Stationary Bike - HIIT; 7 rounds / 12 minutes

Density chins have been pretty demanding in the past, so I only did 1 set of regular chins here in this first week.

On Curls, 50 for 4 sets of 16 is a Volume PR.

Inspired by the Kilo Krew, I may play around with touching the BW Skulls to a different point on each rep (neck, chin, forehead).  These were all to the chin.

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

sRPE @6

BW - 219

Squats - 

315X1 @5.5

185X17 @5.5

Press - 

110X1 @7

75X13 @7

Push Press - 120X4, 4 @~7

Rower - HIIT; 7 rounds / 12 minutes

Intro week.  Just one set per rep range on the mains to feel things out.  

Squats were much stronger than usual following a deload/pivot.  I did some extra warm-ups sets with BW and empty bar.   Also maybe the ME work on Saturday maybe?

Left shoulder was a little aggravated after the back-off set on Press, but Push Press was OK and it feels mostly fine the next day.

ME Lower Team Training

sRPE @8.5

Reverse Safety Bar Box Squats - up to 290@8.5

Sumo Rack Pulls w/Straps - up to 405X1 @8.5

Inverted Rows - BWX14, 14, 12 @8.5/9

GHR Sit-Ups - BWX14, 10, 10 @~8

Standing Cable Abs - some

Belt Squat March - 1:20@9.5

Belt Squat Static Holds - 

Full Dept X0:30 @9.5

Half Depth X0:30 @9.5

Awful.  Awfully fun!  Training with the conjugate crew.

PIVOT. Session C.

sRPE @7

BW - 216

DB Bench - 80sX7, 7, 7 @7/9

Decline Leg Raise - X0

Dips Bar Leg Raise - BWX6, 8, 8 @6/8.5

Standing Calf Raises - 350X8, 8, 7 @8/10

super-set with

Leg Extension - X10, 10, 10 @6/8.5

super-set with

Leg Curls - X10, 10, 10 @5/8.5

Stationary Bike - HIIT; 6 rounds / 10 minutes

I think that the 80s for 7 is a Rep PR on DB Bench.

Tried to do Decline Leg Raise, but the strain in my side said "NOPE."  Leg Raises on the parallel bars were fine though.  So seems like I can stretch and contract the hips OR the shoulders but not BOTH right  now.  Hopefully, it will be fine for static bracing on Squat and Deadlift next week.

PIVOT. Session B.

sRPE @6

BW - 215

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

DB Curls - 35sX12, 10, 10 @7.5/9

DB Seated Press - 40sX12, 10 @7/8

Rower - HIIT; 6 rounds / 10 minutes

PIVOT. Session A.

sRPE @7

BW - 216

Leg Press (myo-reps) - 315X12, 3, 3, 3 @8/9

High Incline Bench - 95X10, 10, 10 @6.5/8

Rope Pushdowns - X17, 17 @~8

Stationary Bike - HIIT; 6 rounds / 10 minutes

A little discomfort in the side abs on the leg press, but not too bad.

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

sRPE @8

BW - 218

Deadlift - 

405X1, 1 @7/8

265X8 @10*

Dips - BW+20X7, 7, 7, 7 @7/8

EZ Cable Face-Pulls to top of head - X14, 14, 10 @~8

Tate Press - 30's?X10, 10

super-set with

Machine Flyes - X10, 12

*strained an oblique or similar on my first down-set of DL.  Interfered very much with the rest of the training session.

However, 238 (BW+20) for 4 sets of 7 is a Volume PR on Dips.  No interference on this movement.

I was looking for a horizontal pulling movement I could do without too much pain.  Straight-arm pushdowns ended up being a no-go, so I then "invented" EZ Bar Cable Face-Pulls to the top of the head.  I actually felt these more in my shoulders than I really ever do with rope face pulls.

Jumped in on some conjugate accessory work with the guys at the end.

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

sRPE @8

BW - 217

Bench - 

230X1, 1 @8/7

155X14, 14 @7/8

Toes-to-Bar - BWX8 @10

GHR Sit-Ups - BWX12, 12 @~7.5

KB Walking Lunges - 35sX10, 10, 10, 10 @6.5/7.5

Rower - HIIT; 6 rounds / 10 minutes

155 for 2 sets of 13+ is a Volume PR on Bench.

217(BW) for 8 is a Rep PR on Toes-to-Bar.  It took a lot out of me for whatever reason today, so I switched to GHR sit-ups after that set.

Lunges were ok on the Achilles, just kind of weirdly awkward and hard in general.  In my mind, this weight should be easier, but whatevs.

Also tested out the ankle in HIIT waters.  Seems ok.  

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

sRPE @7

BW - 213

Chin-Ups - BWX7, 5, 3, 3 @9/7

Pull-Downs - X8, 8 @8/9

BB Curls - 55X15, 15, 15, 15 @7/8.5

EZ OH Extensions - 55X16, 16 @9/10

Stationary Bike - LISS; 10 minutes

If I'd taken a longer rest after the first set, I might have gotten a volume PR on Chins.  Oh, well.  Maybe next week!

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

Did some conditioning again.  Ankle seemed mostly fine.  I probably need to just start doing it every day again.  When I'm in the habit of doing conditioning, it's no big deal.  But when I stop, it's always hard to start again.

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

sRPE @8

BW - 216

Squats - 

325X1, 1 @~7

225X14, 14 @~6.5

Press - 85X11, 11, 11, 11 @7.5/10

Decline CG Cambered Swiss Bar - 115X16, 16 @~8.5

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

85 for 3+ sets of 11 is a Volume PR on Press.

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

sRPE @6.5

BW - 215

Deadlift - 

405X1, 1 @7

255X14, 14 @6.5/7.5*

Dips - BW+20X6, 6, 6, 6 @6/7.5

Chest-Supported Rows - 145X6, 6, 6, 6 @~6.5

*grip was giving out.  Some of that is because I DL TnG.  Gets more reps and (I believe) better hypertrophy, but can approach grip limit faster because of the shock and not being able to re-grip at the bottom of reps.

255 for 2 sets of 14 is a Volume PR on Deadlift.

235 (BW+20) for 4 sets of 6 is a Volume PR on Dips.