Upper Push, Lower Accessories, Curls

sRPE @7

BW - 223

Cambered Bench +50# Chains - 185X3, 3, 3, 3, 3 @8/9

High Incline Bench - 

95X5, 5 @5.5/7*

up to 155X1 @9.5

Leg Extensions - X11, 10, 10 @10

super-set with

Adductor Machine - X14, 9, 10 @10

Glute Kickback Machine - X13, 10, 8 @~9.5

Gaspari Bar Curls - 

 -   straight set - 45X10, 8 @~10

-    w/ rest-pause Long-ROM Partials - 45X8/4 @10

Continuing to do pick movements on a whim in the moment around a loose structure.

I really nailed my chain set up on Cambered Bench.  Resistance curve was totally flat throughout.

*I got some leg cramping trying to do reps on High Incline so I switched and worked up to a hard single.

I didn't feel like having to set up anything plate-loaded for lower body, so I did a little machine circuit.  Never used the glute kickback machine before.  With a little fiddling, I was able to get it set up for a pretty good ROM.

Chins, Front Squats, Triceps

sRPE @6.5

BW - 223

Chin-Ups - 

-    Avg. Band Under Foot - X5, 5, 5, 3, 3 @7.5/8

-    Long-ROM Partials - BWX5, 4, 3, 3 @~9

Front Squat - up to 225X1 @9

BW JM Press - BWX12, 10, 10 @8.5/9.5

Since I'm doing the Long-ROM partials on chins, thought I'd try out a few weeks of band assisted.  See what happens when I come back to regular chins if I do "overload" variations for both the top and bottom of the ROM for a while.  Might do under foot for a few weeks and then switch to under knee.

According to my logs, this is the first time I've done Front Squats since September of '22.  Also, apparently this is a 1 Rep PR?  I had no idea at the time, but apparently my previous heaviest Front Squat was 205X2 in 2015.  I haven't done this movement regularly since then, and I usually did it for higher reps.  Still nice to get a PR while doing ~2X weekly training.

Upper Push, Bottoms-Up Hacks, Curls

 sRPE @7

BW - 219

Pin Bench - 195, 205, 215, 225X1 @8/10

Dips - BWX9, 7, 6 @9.5/10

Reverse Hack Squat - SledX8, 8, 6 @8/9

Incline Curls /w Rest-Pause Partials - 25sX10/10, 9/9 @9.5/10

Guess this turned into a week of dead-stop work.

225 is a PR on Pin Bench.

Never done the Reverse/Football Hack Squat before.  The machine at the gym is an old bottoms-up model and just the sled weight was enough for me.  Was tough to break out of the hole.

Long-ROM Rest Pause Partials were brutal on Incline Curls.  

Chins, Deficit Sumo, Triceps

sRPE @7

BW - 218

Chin-Ups - 

-    BWX2, 2, 2, 2, 5 @7.5/10

-    Long-ROM Partials - BWX5, 4, 4, 3 @~9

Deficit Sumo DL w/Straps - up to 345X1@9.5 (365X0)

Rope Pushdowns -

-    Straight Set - X18 @10

-    /w Rest-Pause Long-ROM Partials - X12/12, 10/10 @10

Chins felt a touch stronger.  Maybe.

Never done Sumo Deficits before.  I failed an attempt at 335, but it felt technical so I took a few breaths, tried again, and got it.  Was able to go up a smidge more.  Took a YOLO attempt at 365 but it wouldn't break off the floor. 

Tried using the long-ROM partials as a rest-pause set instead of a drop set, and it worked WAY better.  Doing them as a drop-set, I'd only get maybe half as many additional reps.  But taking a few deep breaths (without even letting go of the handles), and I was able to match the full ROM reps.  Nice pump.

Shoulders and Chin Accessory

sRPE @6.5

BW - 222

Push Press - up to 155X1 @9.5

Hammer Incline - 90X13, 11, 10 @~10

Cable Triceps Pullover - X32 @just stopped

Cable Upright Rows - up to 7@10

Drag Curls - 50X12, 10, 8 @~10

Cable Rear Delt Rows - X10, 9, 10 @~10

Was a little pressed for time.  Would have liked to work in some lower body stuff, but this just turned into a funky shoulder day.

Chins, Leg Press, Delts

sRPE @6.5

BW - 223

Chins -

BWX2, 2, 2, 2, 2 @8/9

Long-ROM Partials - X5, 3, 3, 3 @~10

Leg Press - 3ppsX8, 8, 8 @~8

1-Arm Cable Lateral Partials - X10, 8, 9 @~10

Took about a full week for my upper back to recover from doing this combo of full ROM and long ROM partial chins last week.  Decided to do it again and see.

Upper Push and Quads

sRPE @7

BW - 219

Bench - up to 205X1 @8

Single-Ply Bench - up to 245X1 @9.5

Dips - BWX8, 7, 6 @8.5/9

DB Curls - 25sX12, 10, 8 @8/9

super-set with

Roman Chair Squats - BWX11, 10, 8 @8.5/9

Posterior Chain was still very sore from the last "instinctual" training session.  So I focused on Pressing movements and a quad-heavy lower body movement.

Only the 2nd time I've ever broken out the bench shirt.  Was a lot trickier than I remembered.  Had to add a belt to hold it in place so that the tensest part stayed on my sternum instead of sliding up towards my collar bones.  Even so, I still had some technical challenges in the assisted portion of the lift.  On the 225 rep, it actually tried to windmill coming off my chest and I had to pull it back into position.

Last 3 sessions

sRPE @7

BW- 221

Squats - 

300X1 @6

275X3, 3, 3, 3 @5/6

Plate Deficit DL - 300X2, 2, 2, 2 @~5.5

sRPE @7

Bench - 

up to 225X1 @8

205X2, 2, 2 @7/8

SSB Squat - 

up to 260X6 @7.5

245X4, 4 @7

Rackable Cambered Bar Press - up to 115X1 @10

super-set with

CS Rows - 100X10, 10, 10 @~6

sRPE @7

BW - 218

Chins -

BWX2, 2, 2, 2, 2 @~8.5

Long ROM Partials - X5, 4, 3, 2 @~9

RDL w/Straps and Thoracic Extension - 

up to 225X6 @8

185X8, 7 @8/9

Rope Pushdowns - X11, 10, 8 @10

Gonna cruise on that "instinctual training" tip until I feel pulled to train in one particular direction.