Upper Back, Hips, Triceps

sRPE @7

BW - 227

Upper Back Attack (all done with Thoracic Extension/Flexion) -

-    Cable Rear Delt Rows - X18, 14, 14 @10

    -    Rest-Pause Long ROM Partial - X7 @10

-    Cable Rows - X17, 13, 12 @10

    -    Rest-Pause Long ROM Partial - X7 @10

-    Cable Scapular Retractions - X13, 12, 12 @10

    -    Rest-Pause Long ROM Partial - X7@10

Big Hipper Super-Sets -

-    GHR Bent-Knee Sit-Ups - BWX11, 11, 10 @8.510

-    GHR - BWX13, 10, 10 @9/10

-    Copenhagen Planks - BWX12, 11, 10 @8.5/10

BW JM Press - BWX10, 9, 9 @~10

I'd encourage anyone to try incorporating Thoracic motion and Long ROM Partials with their upper-back hypertrophy training.  The thoracic extension/flexion feels like a more complete movement, and the partials give a very compelling burn.

Got to try the full "Big Hipper" super-set idea out.  Chose to also try out a bent-knee GHR sit-up variation instead of my usual Hanging Leg Raise.  Thinking is that the bent knee will stretch out the Rectus Femoris and hit it a bit harder as a result.

I think you could go really nuts with super-setting Hip Flexion, Extension, and Adduction.  The most ridiculous version I can think of is Hanging Toes-to-Bar, RDLs, Sumo Belt Squat.  Recovery better be on point for that.  On the other end of the spectrum, you could do Seated Knee Raises, 45 Degree Hypers, and the Adduction machine.