Chin-Up War Week 11. Day B.

sRPE @7

BW - 224

Chin-Ups - BWX3, 3, 3 @~8

Machine Pullovers - X11, 8, 7 @~10

ATG Pause Squats -

-    up to 325X1(PR) @9

-    225X5, 5 @~7

Rope Pushdowns - X13, 12 @10

Rope Bayesian Curls - X10, 9, 8 @10

I wasn't going to go for a ATG Squat PR, but a buddy was at the gym so I had to.

Chin-Up War Week 11. Day A.

sRPE @7

BW - 220

Chins -

-    up to BW+45X1 @9.5

-    BWX5, 5, 5, 5 @7.5/9.5

CS Rows - 160X8, 7, 5 @9.5/10

GHR - BWX15, 11 @9.5/10

DB OH JM Press - 30sX11, 8 @~10

BB Curls - 95X10(PR) @10

Been a rough week, but managed to drag myself to the gym and grab a Rep PR on Curls.

Chin-Up War Week 10. Day C.

sRPE @7.5

BW - 223

Chin-Ups - 

-    up to BW+45X 1@10

-    BW+25X3, 3 (PR) @8.5/9.5

1-Arm Pull-Downs - X12, 10, 9, 7 @9.5/10

Dips - 

-    up to BW+90X1(PR) @9

-    BW+60X5, 5(PR) @~10

Machine Adduction - X12, 11 @10

Lying DB Curls - 20sX9, 9, 7 @~10

Nice little group of Rep and Volume PRs on Chins and Dips.

Chin-Up War Week 10. Day B.

sRPE @7

BW - 226

Chins -

-    up to BW+45X1(PR) @10

-    BWX3, 3 @~8

Pullovers - X16, 13, 11 @10

SLDL - 

-    up to 315X1 @8

-    275X5, 5 @7/8

Pushdowns - X20, 16 @7/10

Rope Bayesian Hammer Curls - X13, 12, 10 @~10

Haven't done weighted chins in a long time so I decided to see what was what.  Will probably start working them in more regularly.

Chin-Up War Week 10. Day A.

sRPE @7.5

BW - 224

Chins - BWX8, 5, 4, 4 @9/10

CS Rows - 135X15, 10, 8 @~10

Hack Squats - 125X10, 8 @~9

EZ OH Extensions - 60X11, 8 @~10

BB Curls - 85X8, 8, 8, 8(PR) @7.5/9

Chin strength came back a bit over last week, but still feeling plateau-y.  However, recovery is still feeling ok so I'm not sure if I should keep grooving here for a while, or think about shifting focus.  Hitting 10 reps does not feel imminent.  Maybe I back off the initial sets and see if I can hit 4 sets of 5?  Sets of 6 across at ~this BW would set some Volume PRs...

Chin-Ups remain one of my worst lifts.  However, all around upper body pressing strength is definitely in the chat.

85 for 4 sets of 8 is a Volume PR on curls.  I've backed off the RPE on the initial sets the last couple of weeks so I can grab these low-ish hanging Volume PRs.  

Chin-Up War Week 9. Day C.

sRPE @7.5

BW - 225

Chins - BWX3, 3, 3 @7.5/8.5

1-Arm Pulldowns - X10, 9, 8 @~10

CG Cambered Bench - 

-    up to 225X1(PR) @10

-    155X5 5 @6/7.5

Leg Curls - X14, 12 @~10

Lying DB Curls - 15sX14, 12, 10 @~10

Lots of little PRs sprinkled in the last couple of weeks.  Nice.

Chin-Up War Week 9. Day B.

sRPE @7.5

BW - 224

Chins - BWX3, 3, 3 @7.5/8.5

Machine Pullovers - X16, 12, 10 @10

ATG Pause Squats -

-    up to 315X1 @9

-    255X5, 5 @6.5/7

Rope Extensions - X16, 12 @10

Rope Bayesian Curls - X13, 12, 11 @10

Solid session.  Nice to have ATG Squats rebound a bit after a few down weeks.

Chin-Up War Week 9. Day A.

sRPE @8

BW - 224

Chins - BWX6, 5, 4, 4 @9.5/9

CS Rows - 135X14, 10, 8 @9.5/10

GHR - BWX14, 11 @9.5

1-Arm DB OH Extensions - 25X13, 11 @9.5/10

BB Curls - 85X10, 10(PR), 10(PR) @7.5/10

Recovery has been off, and I think that impacted Chin-Up strength out of the gate.

85 for 2 and 3 sets of 10 are Volume PRs.

Chin-Up War Week 8. Day C.

sRPE @7

BW - 225

Chin-Ups - BWX3, 3, 3 @~7.5

1-Arm Pull-Downs - X10, 9, 8 @9.5

Dips - 

-    up to BW+85X1(PR) @9.5

-    BW+55X5, 5(PR) @9.5/10

Adductor Machine - X19, 16 @~10

Lying DB Curls - 15sX12, 10 @~10

Everything felt pretty good today.

1 Rep and 2X5 PRs on Dips was a bit unexpected.

Chin-Up War Week 8. Day B.

sRPE @7

BW - 221

Chin-Ups - BWX3, 3, 3 @~7

Machine Pullovers - X13, 10 @~10

SLDL -

-    up to 355X1(PR) @10

-    275X5, 5 @8/9

BW JM Press - BWX13, 12 @9/10

Rope Curls - X13, 10 @10

Solid session.

I'm doing the Rope Curls with the really long rope attachment and my back to the rack, and my arms stretched out behind me.  They feel pretty good.