3 Day FB Hypertrophy. Cycle 2. Session A.

sRPE @7

BW - 221

Squats - 270X3, 3, 3 @~5

031 Tempo Work:

Seated Leg Curls - X10, 10 @~9

1-Arm DB Rows - 90X9, 9, 9, 9, 9 @8/9.5

EZ OH Extensions -

60X9, 9 @7.5/10

50X9, 7 @9/10

30X9 @7.5

Was surprised I didn't have to reduce the weight at any point on DB Rows.  3 more sets than the previous session.

Wasn't surprised I had to drop weight on OH Extensions.  Also 3 more sets than previous.

3 Day FB Hypertrophy. Cycle 1. Session F.

sRPE @6.5

BW - 222

Hanging BB Rows - 155X8, 8, 8 @7.5/8.5

031 Tempo Work:

BB Curls - 60X8, 8 @7.5/9.5

CG Bench - 

135X8, 8 @7.5/9.5

115X8, 8 @7.5/8.5

GHR - BWX10, 8, 8 @7/8

Rower - HIIT; 10 minutes

3 Day Full-Body Hypertrophy. Cycle 1. Session E.

sRPE @6.5

BW - 221

Press - 95X3, 3, 3 @ ~5

031 Tempo Work

DB Bench - 60sX8, 8 @9/9.5

Leg Press -

315X6 @7.5

270X8, 8 @7.5/8.5

Lat Pushdowns - X8, 8, 6 @8/10

I was conservative with the Leg Press volume because I had a weekend trip and didn't want to be DOMSing around all over the place.  Turned out to be fine, so I should be able to raise that going forward.

3 Day Full-Body Hypertrophy. Cycle 1. Session D.

sRPE @6.5

BW - 220

Deadlift - 315X3, 3, 3 @~5

031 Tempo Work

Leg Extensions - X9, 8 @7.5/8

Pull-Downs - X8, 8, 8, 8 @7/9

Machine Flyes - X7, 8, 8 @7/8.5

Stationary Bike - HIIT; 10 minutes

Slight increase to volume over last week.

3 Day Full-Body Hypertrophy. Week 1. Session C.

 sRPE @6

BW - 222

Chins - BWX2, 2, 2 @~7.5

031 Tempo Work:

EZ Cable Face Pulls - X8, 8 @~7

Incline Bench - 95X8, 7 @~7

Roman Chair Squats - BWX8, 5 @8/7

Plan originally was to increase proximity to failure (and reps) week-over-week in 3 week waves.  I hit the first two sessions pretty close to failure just out of enthusiasm for novelty.  Got some pretty good hamstring DOMS for my trouble, so I forced myself to be more conservative in this session. 

3 Day Full-Body Hypertrophy. Week 1. Session B.

sRPE @6

BW - 218

Bench - 165X3, 3, 3 @~5

031 Tempo Work:

DB Seated Press - 40sX8, 8 @8/9

RDL w/straps - 165X8, 8 @~8

DB Curls - 25sX8, 8 @7.5/9.5

Body is definitely feeling the shift from strength-focused work to hypertrophy-focused work.  The DOMS isn't bad, but it's very noticeable and it's head-to-toe.

3 Day Full-Body Hypertrophy. Week 1. Session A.

sRPE @6

BW - 220

Squats - 270X3, 3, 3 @~5

Seated Leg Curls - X8, 8 @8.5/9.5

DB 1-Arm Rows - 90X8, 8 @8.5/9.5

EZ OH Extensions - 65X8, 6 @9.5/10

Stationary Bike - HIIT; 10 minutes

Everything after Squats was done with something like a 031 tempo.

Back in particular feels nice and worked over the next day.

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

sRPE @7

BW - 221

Chins - BWX2, 2 @~8

Cable Rows w/end-ROM drop-sets - X16/4, 14/4 @~10

BB Curls - 50X12 @6

DB Curls w/end-ROM drop-sets - 25sX10/4, 11/4 @~10

DB Rolling Triceps (021 tempo) - 40sX10, 10 @9/10

Think I've been training like this a bit too long.  Feeling a bit burnt out on it.  Might just scrap this and do something fairly different for a while.

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

sRPE @ 6

Squats -

255X3 @5

275X1 @4

285X1 @5

305X1 @6

280X3, 3, 3 @~6

Press - 95X5, 5, 5, 5, 5, 5 @5/7

X-Body, 1-Arm Cable Laterals (031 Tempo) - X14, 13 @~9.5

Rower - HIIT; 10 minutes

Week 2, and upped volume by about 70%.

On Press, 95 for 6 sets of 5 is a Volume PR.

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

sRPE @6

BW - 220

Bench -

triples up to 155X3 @5

singles up to 185X1 @5.5

back-off to 165X3 @5.5

Toes-to-Bar (w/straps) - BWX5, 5 @~8

Pause Squat - 225X5, 5 @~5

Stationary Bike - HIIT; 10 minutes

Intro week continues.

Not very exciting numbers, but you gotta start somewhere. 

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

sRPE @6

BW - 218

Chins - BWX2, 2 @~8

Cable Rows - X14, 12 @~9

BB Curls - 65X12, 12 @8.5/9.5

DB Rolling Triceps - 40sX9, 8 @~8.5

Rower - HIIT; 10 minutes

Curls were unexpectedly tough.  Hopefully that's just a blip and strength rebounds next week.