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

sRPE @7.5

BW - 217

Squat - 

315X1 @6.5

225X13, 13 @6.5/8

Press - 

125X1 @7

85X8, 13 @6/10

High Incline Bench - 120X5, 5 @~7

Intro week for the new block.  That means generally minus 1 or 2 work sets on the main lifts.  Gives me a bit of head-room on the volume to start.

Last block for the barbell movements was focused on Volume PRs of 2 sets in the mid-to-high teens.  This block the reps will come down a bit and up those worksets to 3.

Fighting a cold or similar that's keeping my fatigue pretty high.

Higher-Rep Volume PRs. Week 6. Session D.

sRPE @7

BW - 218

Deadlift - 405X1, 1 @~8

GHBR - BWX18 @9

Dips - 

BW+90X2 @10

BWX17 @9.5

Triceps Pushdowns - X19 @8

Inverted Row - BWX18, 13 @~9

308 (BW+90) for 2 is a Rep PR on Dips.

Higher-Rep Volume PRs. Week 6. Session C.

sRPE @6.5

BW - 217

Bench - 

225X1 @6.5

145X20 @9

GHR Sit-Ups - BWX10, 9, 9 @~7

Leg Extensions - X14, 12, 13 @9/10

145X20 is a Rep PR on Bench.

Higher-Rep Volume PRs. Week 6. Session B.

sRPE @7

BW - 218

Chin-Ups - BWX6 @9.5

Hanging Reverse Shrugs - up to BW+45X9 @10

DB Curls - 

45sX6 @9.5

40sX8, 8 @8/10

35sX10 @9.5

BW Skullcrushers - BWX14, 12 @9

More pivot-ish action.

I've noticed that initiating the pull on chins from a dead hang has felt weak and uncomfortable so today I fucked around with weighted reverse shrugs just to see what they feel like.  On one hand, they feel kind of silly to do, on the other hand...[shrugs]

Swapped out for DBs on curls for one week before going back to straight-bar next week.

Did the BW Skulls in the Smith Machine.  Angle was a little lower and so couldn't get as many reps.

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

sRPE @8

BW - 218

Squat - up to 315X1 @7

Leg Press - up to 4ppsX7 @10

Press - up to 145X1 @9.5

Push Press - up to 155X1 @8

A good deal of low back discomfort has crept in the last couple of days, and it made Squats pretty difficult.  I'd hoped to work up to something fairly heavy today, but it took several warm-ups just to be able to get to 315 so I called it there.

No problem on Leg Press or any of the other movements.  I worked up on Leg Press to set a baseline for training that movement next block.  I was mentally a bit wiped from working through back pain on Squats and maxing Leg Press, so I just worked up on the Press movements.

Pretty good block on Press.  I finished last block and started this one with an e1RM ~130.  I think having multiple singles plus the overload movement were helpful.  Not an earth-shaking idea, but this is the first time I've truly overloaded Press so it was nice to see a promising result.  At the least, I think it made me more comfortable with heavier weight in my hands on the set-up.

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

sRPE @8

BW - 218

Deadlift - 

385X1 @5.5

255X20 @9

Dips - BW+60X5, 5 @8.5/9

Inverted Rows - BWX15, 15, 15, 15 @6/8

255X20 is a Rep PR on Deadlift.

278 (BW+60) for 2 sets of 5 is a Volume PR on Dips.

Energy stores are running low.  Splashing some pivot flavor in next week (some different rep ranges and/or movements in some of these slots) to try to get volume back up before I start a new block.

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

sRPE @8

BW - 218

Bench - 

225X1, 1 @6/7

145X17, 17 @7/9

Toes-to-Bar - BWX7, 7, 6, 6 @~8

KB Walking Lunges - 35sX16, 16, 16, 16 @7.5/8.5

Stationary Bike - HIIT; 7 rounds / 12 minutes

145 for 2X17 is a Volume PR on Bench.

218 (BW) for 2X7 and 4X6 are Volume PRs on TTB.

I'm so over these lunges.  May just do leg extensions to close out the block next week.

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

sRPE @7.5

BW - 215

Chins - BWX4, 4, 3 @~7.5

Density Chins -BWX2 every 0:30; 3:00 minutes / 12 reps @9.5

Curls - 50X20, 20, 20, 20 @6.5/9

BW Skullcrushers - BWX16, 16 @~7.5

Rower - HIIT; 12 minutes / 7 rounds

On Curls, 50 for 4 sets of 20 is a Volume PR, and my end-goal for this weight.  Will probably do DB Curls next week and then reset to 55 lbs. to start the next block.

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

sRPE @8

BW - 215

Squat - 

315X1 @5

235X20 @9

Press - 

130X1, 1 @7/7.5

75X16, 16 @8/8.5

Push Press - 135X4, 4 @7.5/8.5

Stationary Bike - HIIT; 7 rounds / 12 minutes

235 is a 20 Rep PR on Squats.  Wasn't "supposed" to go for my 20 Rep PR till next week, but I felt pretty good today and decided not to chance feeling less good next week.

75 for 2 sets of 16 is a Volume PR on Press.

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

sRPE @ 8.5

BW - 213

Squat - up to 315X1 @5.5

Deadlift - 

395X1 @7

255X17 @8.5

Dips - 

BW+60X4, 4 @8/8.5

BWX15, 15 @8.5/10

Inverted Rows - BWX14, 14, 14, 14 @6/9.5

Did Max Effort Squats with the crew on Saturday before attempting my regular scheduled workout.

Squatting went well, but I was getting over a cold that I think made itself evident in the DL work.  I was feeling strong coming off of Squats so tried to go up a little on the top DL single and overshot RPE target.  Then the first set of 17 was much more difficult despite being the same weight as last week.  Decided to call DL there and make sure I got the other work in.

213 (BW) for 2 sets of 15 is a Volume PR on Dips.

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

sRPE @8

BW - 215

Bench - 

220X1, 1 @6

140X17, 17 @6.5/9

Toes-to-Bar - BWX6, 6, 6, 5 @7/8

KB Walking Lunges - 35sX14, 14, 14, 14 @7/8

Rower - HIIT; 5 rounds / 8 minutes

Kept weight the same on Bench because I exceeded RPE targets last week.  Weight was easier this week.

215 (BW) for 3 sets of 6 is a Volume PR on TTB.

Walking Lunges continue to be exhausting.

Was out of gas for conditioning.  Made myself do some, but didn't have any "pop" in the reps and it started to feel like LISS intervals so I called it. 

I can tell it's about time for this training block to end.

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

sRPE @7

BW - 216

Chins - BWX4, 3, 3 @~8

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

Curls - 50X19, 19, 19, 19 @6.5/9

BW Skullcrushers - BWX15, 15 @6.5 (long rest between sets)

Stationary Bike - HIIT; 7 rounds / 12 minutes

Chins felt a smidge stronger this week.

On Curls, 50 for 4X19 is a Volume PR.  The latter sets are getting pretty hard, and I'm having to push rest times a bit.  Still pretty confident I'll hit 4X20 next week and then be able to reset to more weight.

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

sRPE @8

BW - 217

Squats - 

315X1, 1 @6.5

225X17, 17 @7/8

Press- 

125X1, 1 @6.5/7

75X15, 15 @6.5/9

Push Press - 125X4, 4 @~6.5

Rower - HIIT; 7 rounds / 12 minutes

On Squats, 225 ties a previous 17 rep PR, and for 2 sets of 17 is a Volume PR.

75 for 2 sets of 15 is a Volume PR on Press.

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

sRPE @7.5

BW - 216

Deadlift - 

385X1, 1 @~6

255X17, 17 @7.5/9

Dips - 

BW+60X3, 3 @7.5/9

BWX14, 14 @7.5/10

Inverted Rows - BWX13, 13, 13, 13 @6/8.5

255X17 is a Rep PR on Deadlift.

216 (BW) for 2 sets of 14 is a Volume PR on Dips.

Late nights and back-to-back-to-back-to-back training days had me feeling run down so I skipped conditioning again even though I was about to be on vacation for 3 days.

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

sRPE @8

BW - 217

Bench - 

220X1, 1 @~6.5

140X17, 17 @7.5/8.5

Toes-to-Bar (w/straps) - BWX6, 5, 5, 4 @8/5.5

KB Walking Lunges - 35sX12, 12, 12, 12 @7/8

140 for 2X17 is a Volume PR on Bench.

217 (BW) for 4 sets of 4+ is a Volume PR on TTB.  Used straps again because these bothered my callouses so much last week.  Felt much better on hands.  While straps didn't seem to make a difference on chin-up strength the day before, I felt noticeably stronger on this movement with them.  Same reps as last week were much easier even at a higher BW.

Staying up late to watch basketball and training 3 days in a row had me pretty gassed out on lunges, and I'm training again the next day prior to a weekend vacation.  i.e. I used excuses to skip conditioning. 

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

sRPE @7

BW - 216

Chin-Ups (w/straps) - BWX4, 3, 3 @~8

Density Chins (w/straps) - 1 rep every 0:15; 3 minutes / 12 total reps @9

Curls - 50X18, 18, 18, 18 @6/8.5

BW Skullcrushers - BWX14, 14 @6.5/7

Stationary Bike - HIIT; 7 rounds / 12 minutes

Calluses bothered me last week on chins so I tried straps this week.  Easier on hands, but not appreciably easier strength wise.

On curls, 50 for 4 sets of 18 is a Volume PR. 

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

sRPE @7.5

BW - 219

Squat - 

315X1, 1 @~6

215X17, 17 @~7

Press - 

115X1, 1 @~6

75X14, 14 @6.5/8

Push Press-  125X4, 4 @7/8

Rower - HIIT; 12 minutes / 7 rounds

On Squats, 215 for 2X17 is a Volume PR.

On Press, 75 for 2X14 is a Volume PR.