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

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

sRPE @6.5

BW - 216

Chins - BWX2, 2, 2 @7.5/8.5

Pull-Downs - X8, 8 @7

Curls - 55X11, 11, 11, 11 @5/7

EZ OH Extensions - 65X10, 10 @7.5/9

Stationary Bike - HIT; 10 minutes

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