High-Rep Volume PRs. Week 5. Session C.

sRPE @8

BW - 217

Bench - 

230X1, 1 @8/7

155X14, 14 @7/8

Toes-to-Bar - BWX8 @10

GHR Sit-Ups - BWX12, 12 @~7.5

KB Walking Lunges - 35sX10, 10, 10, 10 @6.5/7.5

Rower - HIIT; 6 rounds / 10 minutes

155 for 2 sets of 13+ is a Volume PR on Bench.

217(BW) for 8 is a Rep PR on Toes-to-Bar.  It took a lot out of me for whatever reason today, so I switched to GHR sit-ups after that set.

Lunges were ok on the Achilles, just kind of weirdly awkward and hard in general.  In my mind, this weight should be easier, but whatevs.

Also tested out the ankle in HIIT waters.  Seems ok.  

High-Rep Volume PRs. Week 5. Session B.

sRPE @7

BW - 213

Chin-Ups - BWX7, 5, 3, 3 @9/7

Pull-Downs - X8, 8 @8/9

BB Curls - 55X15, 15, 15, 15 @7/8.5

EZ OH Extensions - 55X16, 16 @9/10

Stationary Bike - LISS; 10 minutes

If I'd taken a longer rest after the first set, I might have gotten a volume PR on Chins.  Oh, well.  Maybe next week!

55 for 4 sets of 15 is a Volume PR on straight-bar Curls.

Did some conditioning again.  Ankle seemed mostly fine.  I probably need to just start doing it every day again.  When I'm in the habit of doing conditioning, it's no big deal.  But when I stop, it's always hard to start again.

High-Rep Volume PRs. Week 4. Session C.

sRPE @6.5

BW - 214

Bench - 

225X1, 1 @7/6.5

150X14, 14 @7.5/9

Toes-to-Bar - BWX7, 7, 7, 5 @7/10

Lunges - BWX10, 10, 10, 10

150 for 2 sets of 13+ is a Volume PR on Bench

214 (BW) for 2+ sets of 7 is a Volume PR on TTB.

Tried some BW lunges to see how they'd feel on the Achilles.  It was ok so I'll try adding weight again next week. 

Because I did the lunges, I skipped additional conditioning.  Small steps on the tendinopathy recovery. 

High-Rep Volume PRs. Week 4. Session B.

sRPE @6

BW - 214

Chins - BWX6, 6, 3, 3 @9.5/8

Pull-Downs - X8, 8 @~7

Curls - 50X14, 14, 14, 14 @6.5/7

EZ OH Extensions - 50X15, 15 @8/9.5

Rower - LISS; 10 minutes

50 for 4 sets of 14 is a Volume PR on Curls.

Tried out some LISS on the Rower to see how the Achilles would feel.  I felt some twinging at minute 5, and decided to shut it down at minute 10.  BUT no increase in general discomfort afterwards to now (the following morning).  Will start sprinkling it back in a couple times a week and see if I can progress back to HIIT.

High-Rep Volume PRs. Week 3. Session C.

sRPE @7.5

BW - 214

Bench - 

225X1, 1 @7.5/7

145X14, 14 @6.5/8

Toes-to-Bar - BWX6, 6, 6, 6 @8/10

Leg Extensions - X10, 10, 10, 10 @7.5/10

super-set with

Seated Leg Curls - X10, 10, 10, 10 @6.5/8.5

4 sets of 6 is a Volume PR on Toes-to-Bar.

Still giving my right Achilles some time off from conditioning and also decided it was prudent to replace lunges this week.  Super set machine work instead. 

High-Rep Volume PRs. Week 3. Session A.

sRPE @7

BW - 214

Squats - 

315X1, 1 @~7

205X14, 14 @~6

Press - 85X9, 9, 9, 9 @6.5/8

Decline CG Cambered Swiss Bar Bench - 115X14, 14 @7.5/9

205 for 2 sets of 14 is a Volume PR on Squats.

85 for 4 sets of 9 is a Volume PR on Press.

Dealing with some nagging Achilles discomfort in my right ankle, so laying off the conditioning for a couple of sessions to see if it clears up.

Block 12. Cycle 5. Session A.

 BW - 230

Waist - 43.5"

sRPE @ 8

BB Curls - 75X11, 11, 11 @8.25/9

Press - 105X7, 7, 7 , 7 @~8

Squat - 

387.5X1 @8.25

315X4, 4, 4, 4 @5.5/6.5

BB Preacher Curls - 47.5X12, 12 @~8

75X11 is a Rep PR on curls.

I was able to keep Press in target RPE range by stretching out rest times to 3+ minutes.

Top set of squat was solid, but kept the back-off work at 3 plates because I'm starting to get various lingering aches and pains in my legs following last weeks squat session.