Pressin' Out Week 5. Day B.

sRPE @7.5

BW - 226

Press - 125X3, 3, 3 @7.5

Incline DB Constant Tension Raise - 12sX14, 12, 10 @10

ATG Pause Squat -

-    275X1 @8.5

-    185X5 @6

Lying DB Curls - 20sX11, 7 @10

PJR Pullovers - 55X12, 10, 7 @~10

Everything was a bit harder today than expected.  Squats had a real -10% day for some reason.

Pressin' Out Week 5. Day A.

sRPE @6.5

BW - 226

Press - 

-    up to 150X1 @9

-    135X3, 3, 3 @~8

DB Bench - 65sX13(PR), 8, 7 @10

GHR - BWX14, 10 @~10

EZ OH Extensions - 55X15, 11, 8, 6 @10

Upped the weight and dropped the reps on the Press back-offs.  Now that volume has ramped up on accessories, I should be getting enough hypertrophy volume for Delts and Triceps that I can pivot work on the main lift to lower reps.

Nice to grab a DB Bench PR.  Doing DB Bench after heavy Pressing really lights up my pecs. 

Didn't look closely at my program, and inadvertently skipped upper back work.  Life goes on. 

Pressin' Out Week 4. Day C.

sRPE @6.5

BW - 223

Press - 125X3, 3, 3 @7.5

DB Seated Press - 45sX12, 10, 8 @~10

Chins - BWX3, 3, 3 @8/9

Adductor Machine - 150X11, 10 @~10

Rope Pushdowns - X12, 11, 9 @10

Solid.  sRPE trending down throughout this week.  I'll add a tad more volume over the next couple of weeks as long as that trend continues.

Pressin' Out Week 4. Day B.

sRPE @6.5

BW - 223

Press - 125X3, 3, 3 @~7.5

Incline DB Raise - 15sX14, 10, 9 @10

SLDL - 

-    up to 345X1 @9.5

-    275X5 @7

Rope Bayesian Curls - X12, 10 @10

PJR Pullovers - 55X11, 11, 8 @9/10

Upped weight on "light" Presses and they felt fine. 

Also upped reps on Front Raises, and upped weight on Triceps Pullovers.  All feeling good.

Pressin' Out Week 4. Day A.

sRPE @7

BW - 224

Press - 

-    up to 150X1 @9.5

-    125X5, 5, 5 @8/9.5

DB Bench - 65sX12(ties PR), 8, 7 @~10

Roman Chair Squats - BWX13, 10 @9.5

Pull-Downs - X11, 9 @~10

EZ OH Extensions - 55X14, 10, 9, 8 @~10

Small bump in Press strength over last week, and tied DB Bench PR.  Overall difficulty of the session was down a little bit over last week as well, even though I added set volume.

Pressin' Out Week 3. Day C.

sRPE @8

BW - 224

Press - 115X3, 3, 3 @~6.5

DB Seated Press - 45sX10, 9, 7 @~10

BB Flexion Rows - 185X6, 6 @9/10

Leg Curls - X12, 9 @10

Rope Pushdowns - X11, 10, 9 @~10

Felt totally gassed when I got home from this session for some reason.  Probably stress.

I decided to do BB Rows instead of DB Rows to save a little time.  These were a little bit more fatiguing than I expected so I might add a deficit next time.  That should bring the weight down and give me a comparable or better stimulus with less absolute fatigue. 

Pressin' Out Week 3. Day B.

sRPE @7.5

BW - 222

Press - 115X3, 3, 3 @~6

Incline DB Raise - 15sX12, 10, 8 @10

ATG Pause Squat -

 -   315X1 @9

-    225X5, 5 @~7.5

Lying DB Curls - 20sX10, 7 @~10

PJR Pullovers- 50X13, 10, 10 @~10

Solid.  Press continues to feel slightly stronger week-over-week.

I think I'll keep the PJR Pullovers in for a while.  They give a nice, bi-articular Triceps stimulus while also giving some secondary stimulus to the Pecs and/or Lats (depending on which hyper-confident fitness influencers you lend credence). 

Pressin' Out Week 3. Day A.

sRPE @7.5

BW - 223

Press - 

-    145X1 @9

-    125X5, 5 @7/8

DB Bench - 65sX11, 7, 6 @9.5/10

GHR - BWX13, 12 @8.5/9.5

Machine Pullovers - X13, 13 @~10

EZ OH Extensions - 55X13, 9, 8 @~10

A little bit more life in my Press today.  Thought about going up, but being patient and letting it come to me a bit to start.

Pressin' Out Week 2. Day C.

sRPE @7.5

BW - 225

Press - 115X3, 3, 3 @~6.5

DB Seated Press - 45sX10, 9 @~10

Chins - 

-    BW+25X1 @9.5*

-    BWX3 @8

Adductor Machine - X14, 13 @~10

PJR Pullovers - 45X13, 12, 11 @9.5

*Weighted Chins are definitely aggravating my left forearm.  I hate to have to sideline that lift for a while after spending so much time spent trying to improve it, but I may have to do that to give the tendinopathy time to calm down.

Still the first time I've been able to squeeze in a 3rd session in a couple of weeks, so I'm happy about that.

Pressin' Out Week 2. Day B.

sRPE @6.5

BW - 223

Press - 115X3, 3, 3 @~6.5

Incline DB Raise - 15sX12, 9 @10

SLDL - 

-    315X1 @8

-    275X5 @8

Lying DB Curls - 20sX9, 9 @~10

Rope Pushdowns - X15, 13, 11 @10

Solid.

Pressin' Out Week 2. Day A.

sRPE @6.5

BW - 224

Press - 

-    145X1 @9.5
-    125X5, 5 @~9

DB Bench - 65sX10, 7 @~10

Roman Chair Squats - BWX12, 9 @~10

Pull-Downs - X10, 8 @10

EZ OH Extensions - 55X13, 8, 8 @~10

Gnarly head cold had me sidelined the last few days, and missed my 3rd training session last week.  Solid return.

Pressin' Out Week 1. Day B.

sRPE @6

BW - 228

Press - 115X3, 3, 3 @6/7

Incline DB Raise - 15sX10, 10 @9/10

ATG Pause Squat -

-    315X1 @9

-    225X5 @6

Rope Bayesian Curls - X11, 10 @10

Rope Pushdowns - X10, 10 @10

Nice little session.  ATG Squats felt surprisingly solid even though they weren't there in the previous session, and I'm currently under the weather.