Chin-Up War Week 3. Day C.

sRPE @7

BW - 222

Chins - BWX2, 2, 2 @7/8

Pull-Downs - X14, 12, 8 @10

CG Cambered Bench -

-    up to 205X1 @10

-    155X5, 5 @7.5/8.5

Leg Curls - X11, 10 @10

Bayesian Curls - X13, 10 @~10

Performance was slightly muted here at the end of the week.  Some lingering anterior delt DOMS from the prior session may have played a part on Bench as I had difficulty maintaining  bar path.

Having the weekend off may help!

Chin-Up War Week 3. Day B.

sRPE @6.5

BW - 225

Chins - BWX2, 2, 2 @7

Lat Pushdowns - X13, 11, 9 @10

ATG Pause Squat -

-    up to 315X1(PR) @9

-    225X5, 5 @~7

BW JM Press - BWX12, 10 @10

DB Hammer Curls - 35sX11, 9 @10

Solid session.  Strength on just about everything was bumped up today.

Chin-Up War Week 3. Day A.

sRPE @7

BW - 223

Chin-Ups - BWX6, 5, 4, 4 @9.5/10

1-Arm DB Rows w/Strap - 95X12, 11 @~9

GHR - BWX13, 10 @9.5/10

Machine OH JM Press - X12, 10 @10

BB Curls - 75X14(PR), 8 @10

Solid session after returning from a weekend of Cheese, Beer, Log Splitting, Heat, Walking, and Poor Sleep.

Consecutive weeks of Rep PRs on Curls is nice.

Chin-Up War Week 2. Day C.

sRPE @7.5

BW - 222

Chins - BWX2, 2, 2 @~7.5

Pull-Downs - X11, 7 @10

Copenhagen Planks - BWX18, 14 @9/10

Dips - 

-    up to BW+65X1 @8.5

-    BW+45X5, 5 @9/10

Bayesian Curls - X13, 10@9.5/10

Solid session before I head to Monroe Cheese Days for the weekend.

Chin-Up War Week 2. Day B.

sRPE @7

BW - 223

Chins - BWX2, 2, 2 @~8

Lat Pushdowns - X16, 11 @9.5/10

Triceps Pushdowns - X12, 10 @10

SLDL - 

-    up to 315X1 @9

-    275X5, 5 @8/9

DB Hammer Curls - 30sX13, 10 @10

SLDLs were tough, but overall a nice session.

Chin-Up War Week 2. Day A.

sRPE @7

BW - 224

Chins - BWX5, 4, 4 @9.5/10

1-Arm DB Rows w/Strap - 90X13, 11 @9.5

Hack Squats - 125X9, 7 @~9

BB OH Extensions - 50X10, 8 @~9.5

BB Curls - 75X13(PR), 7 @10

Just realized that 75X12 on Curls last week was also a Rep PR.

Chin-Up War Week 1. Day C.

sRPE @6.5

BW - 225

Chins - BWX2, 2 @8

Lat Pushdowns - X14, 11 @10

Leg Curls - X14, 13 @10

CG Cambered Bench - 

-    up to 210X1 @9.5

-    155X5, 5 @~8

Lying RG DB Curls - 15sX13, 12 @~10

Gym wasn't too busy so I took the chance and hit Leg Curls during Bench warm-ups.  

Chin-Up War Week 1. Day B.

sRPE @7

BW - 223

Chins - BWX2, 2 @~8

Pull-Downs - X14, 11 @~10

BW JM Press - BWX13, 11 @10

ATG Pause Squats -

-    up to 295X1 @9.5

-    225X5, 5 @~7.5

1-Arm Bayesian Curls - X12, 10 @~10

Moved the safety rail up in the Squat rack and did the BW JMs between warm-up sets of Squats.  Fun!

Chin-Up War Week 1. Day A.

sRPE @8

BW - 224

Chins - BWX4, 4 @9.5/10

DB 1-Arm Rows w/Straps - 85X15, 13 @9.5/10

GHR - BWX13, 12 @8/9.5

super-set with

Hammer Incline - 40X15, 12 @8.5/10

BB Curls - 70X12, 10 @~9.5

Easing into a Chin-Up specialization block.  Every day will have:

Chin-Ups

Upper Back Accessory

Legs and Pressing

Biceps

Volume on Chins, Upper Back and Biceps will tick up weekly.  Cautiously shooting for 10 work sets weekly of each, but want to ease into that as it's over 2X what I was doing last block. Volume on Legs and Pressing will look to <10 weekly work sets of each.

This session was a bit tougher than I expected it to be.  Really not sure why my pressing strength on Hammer Incline was so off. 

Press, Deadlift, Back and Triceps

sRPE @

BW - 226

Press -

-    up to 135X1 @8

-    155X0, 0

-    135X4 @10

Push Press - up to 165X1 (PR) @9.5

SLDL - up to 335X1 (PR) @9.5

Pulldowns - X12, 10, 8, 8 @10

super-set with

Pushdowns X18, 16, 14, 12 @10

Strict Pressing strength was not there on this day, so I pivoted to Push Press and grabbed a PR there.

Still working on technique on SLDL.  I've done thousands of RDLs, but starting and returning to the floor hits different.

Chins, Hips, Curls

sRPE @7

BW - 223

Chins w/ Straps - BWX6, 5, 4, 3 @10

Hanging Knees-to-Chest w/ Straps - BWX8, 5 @9.5/8

BB Curls - 80X11(PR), 7, 7(PR) @~10

Chin strength rebounded slightly this week.  Still using straps because of bandage on finger.

Bandage kept trying to come off during K2C no matter how much electrical tape I kept wrapping it in.  Stopped after 2 sets.

Nice to hit Rep and Volume PRs on straight bar Curls.  Haven't done them since May.

Dips, Bench, GHR

sRPE @6.5

BW - 223

Dips - BW+45X5, 5, 5, 5 @9/10

CG Cambered Bench - up to 205X1 @10

GHR - BWX14, 12, 12, 9 @9/10

268 (BW+45) for 4 sets of 5 is a Volume PR on Dips.  e1RM to end this block isn't great all time, but at least it's nice to end with some kind of PR.  

Thinking of making CG Cambered Bench my primary Bench movement for a while, so got a little test on it here.  

Press, Squat, Back, Triceps

sRPE @7.5

BW - 222

Press - 

-    up to 155X1 @9.5

-    160X0, 0

-    135X1, 1, 1 @~8

ATG Squat - up to 295X1 @9

Pulldowns - X14, 9, 8, 8 @10

Pushdowns - X18, 15, 13, 13 @10

I think some minor technique tweaks might get me that 160 press, but the bottom line is I'm probably not quite strong enough to hit it reliably if at all.

Decided to work up to a single on ATG.  Thought I might go for 315, but 295 was heavy enough to stop at.  For now.