Dippin' into Dips Week 3. Day B.

sRPE @7.5

BW - 224

Dips - BWX5, 5, 5 @6/7

Incline DB Raise - 15sX14, 11, 8 @10

ATG Pause Squat - 

-    275X1 @8

-    185X5, 5 @~6

Gaspari Bar Hammer Curls - 45X11, 7 @10

DB LTEs - 20sX15, 11, 11 @10

Squats weren't feeling it on this day, so backed off.  Happens sometimes.

Still have some left forearm flexor discomfort lingering from the Chin-Ups blocks and/or bad Squat grip position.  Straight bar Curls weren't feeling great so switched to the Gaspari Bar.

Chins, Adductors, Pecs, Biceps

sRPE @7.5

BW - 223

Chin-Up End Partials w/ Straps- BWX9, 7, 6, 5 @9.5/10

Adductor Machine - X18, 14, 13, 13 @9.5/10

Machine Flyes - X14, 13, 11, 11 @10

super-set with

Swiss Bar Curls - 

25X16 @7

45X10, 8, 8 @9.5/10

No Biceps DOMS because of programming change + using my preferred Chin Up station resulted in a much better all around performance this week.

Gym was busy and didn't have a good spot to do Copenhagens, so just jumped on the Adductor machine.

Lower stress movements/session all around.  Didn't plan for that, but am also fine with it.

Upper Push, Good Mornings, Curls

sRPE @7

BW - 225

Reverse Grip Bench - 

195X3 @9.5

205X1(PR) @7.5

225X1(PR) @10

DB Bench - 40sX16, 15 @~10

Machine Flyes - X13 @10

Good Mornings -

225X5(PR) @6

265X5(PR) @9

Gaspari Bar Hammer Curls - 40X11, 10, 9 @10

I'd only done RG bench once before so anything over 198 was gonna be a PR.  Took a while to start getting the set-up comfortable.  Hit the uprights on the set at 195.

I've done GM a few times but always for sets of 8-12.  I think the heaviest I'd gone on GMs on any bar previously was 185.

Block 12. Cycle 4. Session C.

 BW - 230

Waist - 43.75"

sRPE @ 7

Chin-Ups - BWX4, 4, 4, 4, @8.5

Dips - 

BW+45X8 @9

BW+30X8 @8.5

BW+25X8 @8.5

HLR - BWX6, 6, 6 @7/8.5

Gaspari Bar Front Raise - 47.5X8, 8 @9/10

super-set with

Gaspari Bar Hammer Curls - 47.5X8, 8 @~8

Chins were really tough on this day.  Forearm discomfort lingering from curls work.

275 (BW+45)X8 is an all-time PR on Dips.  Effort was more than I wanted, and strength fell off quickly on subsequent sets.

Block 12. Cycle 3. Session C.

 BW - 232

Waist - 44"

sRPE @ 8

Chin-Ups - BWX5, 4, 3, 3 @~9

Dips - BW+30X8, 8, 8 @7.5/9.5

HLR - BWX6, 5, 4 @~7

Gaspari Bar Front Raise - 50X8, 8 @9/10

super-set with

Gaspari Bar Hammer Curls - 50X8, 8 @8/8.5

Chin-Ups were feeling a bit weak today, so I added an extra set.

262.2 (BW+30)X8 is a Rep PR for Dips, and I did it for 3 sets.  These little bumps are the nice thing about tracking Rep and Volume PRs.  You can grab the lower hanging fruit and throw it into your programming here and there to get the morale boost.

Gaspari bar work was all tough today.

Block 12. Cycle 2. Session C.

BW - 233

Waist - 43.75"

Chin-Ups - BWX4, 4, 4 @7/8

Dips - BW+25X8, 8, 8 @8/9

HLR - BWX5, 5,5  @7/8

Gaspari Bar Full Raise - 47.5X8, 8, 8 @8/9

super-set with

Gaspari Bar Hammer Curls - 47.5X8, 8, 8 @7/8

Block 12. Cycle 1. Session C.

 BW - 230

Chin-Ups - BWX4, 4 @7/8

Dips - BW+20X8, 8 @8

HLR - BWX5, 5 @7.5/8.5

Gaspari Bar Full Raise - 45X8, 8 @8/9

super-set with

Gaspari Bar Hammer Curls - 45X8, 8 @7/8