Med.-Rep Volume PRs. Week 0. Session B.

sRPE @5

BW - 217

Chins - BWX1, 2, 3 @8/9

BB Rows - 135X8 @6

BB Curls - 60X11, 11 @7/8

DB Tate Press - 40sX8 @7

Stationary Bike - HIIT; 7 rounds / 12 minutes

Med.-Rep Volume PRs. Week 0. Session A.

sRPE @6

BW - 218

Squat - 

315X1 @7.5

275X6 @7.5

Low Pin Bench - up to 205X1 @9

Press - 105X3 @6.5

JM Press - 70X12 @8.5

Stationary Bike - HIIT; 6 rounds / 10 minutes

Just back from a few days of travel.  Taking it REALLY easy volume-wise, as I jumped in too hard after my last trip.  I'll just do 1-2 sets per movement, and add volume as it seems advisable.  I have a lot more trips coming up in the next few months, so I will take a very conservative approach to volume to avoid DOMS and other issues that overly impact my life-at-large.

Mid-Rep Volume PRs. Pivot Session F.

sRPE @6.5

BW - 220

Chin-Ups - 

BWX4 @10

Medium Band under knee X6 @9

Light Band under foot X5 @9

Standing, Single-Arm, Cross-Body Pull-Downs - X14, 12, 11 @~8.5

Single-Arm Cable Curls (back to rack) - X12, 12, 12 @8/9

Last pivot session before travel.  Mostly messing around with some stuff for next block (band-assisted chins), and some stuff I've been thinking about and wanted to try out for some future block.

Mid-Rep Volume PRs. Pivot Session E.

sRPE @7.5

BW - 225

Box Squat - up to 380X1 @9

Roman Chair Squat - BWX10, 10, 10 @7/9

Dips - up to BW+65X1 @8

Decline Bench - up to 225X3 @7.5

Cambered Bench - 135X6, 6, 6, 6 @7/8

Messing around the couple of sessions before I go on a trip.  Decided to work up on Box Squat. Everything felt really good, especially once I called spotters in.  Heaviest I've squatted to a box is 335X5, so this is certainly a PR on this lift.

Worked up on Dips just because I haven't hit them in a couple of weeks.

Then a buddy from the Konjugate Krew came in and I worked in with him on Max Effort Bench stuff.  I'm sure I've done Decline Bench in my life, but I have no record of having done it going back 13 years.  So...PR?

Mid-Rep Volume PRs. Deadlift and Pivot Session D.

sRPE @6

BW - 220

Deadlift - 

365X1 @6

325X9 @8

Deficit Rows w/Thoracic Extension - 135X9, 9, 9 @9/10

Machine Press - X10, 10 @8

325X9 is a Rep PR on DL.

For the pivot portion, decided to make up the DL volume with a movement I made up on the spot.  They were pretty fun.

Mid-Rep Volume PRs. Bench and Pivot Session C.

sRPE @6.5

BW - 221

Bench - 

215X1 @6.5

235X1 @8

190X9, 9 @8/9

Behind-the-Back 1-Arm Cable Laterals - X13, 13 @~10

GHR Sit-Ups - 

BW+10 (on chest) X8 @9

BW (hands behind head) X8, 8 @~8

Roman Chair Squat - BWX11, 10, 10 @9/8

190 for 2 sets of 9 is a Volume PR on Bench, and my stretch goal for this block.

BTB Cable Laterals are my choice for fucking around with the hot new BB trend: Long-ROM Partials.  Great delt pump.

I always do GHR sit-ups with my hands on my chest.  I forgot how much of a difference it actually makes to put them behind my head.  I can't tell if the additional tension is more from that weight being moved further from the hinge, or from the longer stretch on the abs.

I've worked out at this gym for over a decade and never once used the Roman Chair for BW Squats (only for rear-foot elevated split squats).  These seem like a solid, low stress quad movement!

Mid-Rep Volume PRs. Pivot Session B.

sRPE @6

BW - 220

Chest-Supported Rows - 145X8, 8 @~9

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

Rope Cable Curls - X12, 14, 12, 12 @7.5/10

Rope Cable OH Extensions - X14, 10 @8.5/10

Mid-Rep Volume PRs. Squat, ME Upper

sRPE @8

BW - 221

Squats - 

315X1 @7

290X9, 9 @~8

Leg Extensions - X12, 12 @~9

High Incline - 

175X1 @8.5

185X1 @9

3-Board Bench - 225X5, 5, 5 @~8

DB Tate Press - 

30sX15 @9.5

35sX12, 15, 15 @9/10

290 for 2 sets of 9 is a Volume PR on Squats.  That was my goal for the day.  "Made up" volume with Leg Extensions after that.

Then I worked in on Max-Effort Upper Day with one of my Konjugate Krew buddies.

185X1 on High Incline is a PR on that lift.

Never done 3-Board Bench before, so that's all technically PRs on that.  My best Reverse Camber Bench is 185X19, but I think that's more of a 4-board.

DB Tate Presses were fun.  I haven't done them much, but got a nice little triceps pump from them. 

Mid-Rep Volume PRs. Pivot Session A.

sRPE @7

BW - 219

Horizontal Leg Press - X9, 9, 9, 9 @~6

GHR - BWX15, 15, 10 @7/8

Paused PL Machine Dips - 180X10, 10, 10 @6/8

Paused Bench Dips - BWX15 @9

Lat "Prayers" - X16, 13, 8 @9.5/10

EZ Cable Face-Pulls - X13, 12, 11 @~9.5

Feeling run down and beat up most of the week, and have a lot going on over the weekend, so decided to do an ad hoc pivot session.  I actually felt pretty good most of the day and was tempted to just do my regular training, but decided to stick with the plan.  

Interestingly, the RTS Stress app reads this as MORE stress than what I usually do.

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

sRPE @9

BW - 221

Press - 100X6, 6, 6, 6, 6 @6.5/8

Toes-to-Bar - BWX4, 4, 4, 4 @7.5/9.5

Belt Squat - up to 140X7 @6

Lots of fatigue still carrying over from jumping back into the full program on Monday.  All performance feeling generally muted, and leg DOMS majorly impacting anything lower body.

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

sRPE @7

BW - 221

Chins - BWX2, 2, 2, 2 @8.5/9.5

Chest-Supported Rows - 145X8, 8 @8/9

BB Curls - 55X20, 20, 20, 20 @7/8.5

EZ Skulls (paused on chin) - 65X12, 12 @9/10

55 for 2+ sets of 20 is a Volume PR on Chins.  I'll do a different movement the next week or two, and start the reset for the next block with 60 lbs. and start working up again.

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

sRPE @9

BW - 222

Squats - 

315X1 @5.5

345X1 @7.5

280X9, 9, 9, 9 @6/9

Bench - 

205X1 @6

225X1 @8

185X9, 9 @8/9

Rope Extensions - X13, 12, 12, 12 @7.5/9

First, full, regular session back after Covid isolation.  Only tried to add 5 lbs. to the main lifts (have been adding 10).  I probably should have repeated the weight from prior sessions instead.

280 for 3+ sets of 9 is a Volume PR on Squats.  I very much wanted to stop after the 2nd set.

I then I fully hit the wall on Bench.  Top set was much harder than the same weight last week, and I was nearing failure by the 2nd volume set.

I called it there for Bench, and added 2 sets to the triceps extensions to get comparable volume for the day if not comparable training stress.

Also probably need to get back on my supplementation routine.  I fell out of the habit of my morning shake during isolation, which means I haven't been getting any creatine.

Mid-Rep Volume PRs. Week 4.5. Session B.

sRPE @7

BW - 219

Cambered Bar Paused Squat - up to 315X1 @8

Cambered Bar Good Morning - up to 185X9 @6

Dips - BWX7, 7, 12 @6/9

Pull-Downs -

X8, 8 @6.5/8

X14 @9 (load drop)

Max effort training with the Konjugate Krew.

Mid-Rep Volume PRs. Week 4.5. Session A.

sRPE @5

BW - 221

Bench - up to 225X1 @6.5

Press - 100X6, 6, 6 @~6

Belt Squat - 

140X7 @5

175X4 @6

BB Curls - 55X20, 14 @6.5/9

Just getting back into the gym after an unexpected 1.5 weeks off.