Dips, Legs, Shoulders, Triceps

 sRPE @9

 BW - 223

Dips - BW+25X7, 6, 5, 4 @9/10

BFE Split Squats - BWX14, 9, 12 @8.5/9

Cable Laterals - X12, 10, 9, 9 @~10

1-Arm DB OH Extensions - 20X13, 10, 9, 8 @10

One of the most humid days in the gym I've experienced.

One more rep on the last set of Dips would have been a Volume PR.  Oh, well.

Both Feet Elevate Split Squats had me gasping in the heat.  Lost count and forgot to do the 4th set.

There was a new kid in the gym asking for LOTS of help and advice.  Tried to help him out as best I could without overwhelming him with info, or getting too distracted from my own workout.  Hope he keeps at it.

Dips, GHR, Shoulders, Triceps

sRPE @8

BW - 225

Lever Dips - 205X13, 10, 8, 7 @10

GHR - BWX12, 11, 10, 8 @10

1-Arm, behind-the-back Cable Laterals - X11, 10, 10, 9 @10

super-set with

Rope Pushdowns - X16, 15, 13, 13 @10

Added one 25# plate to Lever Dips over last week and only lost 2-3 reps per set.  I'll go up to 5 plates next week.

GHR was interesting.  Recently on Hypers, I learned I could kind of make that whole movement happen just by "firing" my glutes.  I tried that today with similar results.  Contracting the glutes hard in the hang brought me to about parallel and which point the hamstrings can kick in harder for the knee flexion.

Because lingering Biceps soreness from this session last time interfered with Chin-Ups in the following session, I replaced them with triceps work here and will move Biceps work to the Chin-Ups day.

Between the Lever Dips and the B2B Cable Laterals, I've got some nice delt achiness today.

Dips, Good Mornings, Curls, Shoulders

sRPE @8

BW - 225

Bench Dips - BW+35# Chain X16, 11, 10, 9 @~10

Buffalo Bar Straight-Leg Seated Good Mornings -

-    135X11, 12, 11, 10 @8/9.5

1-Arm Behind-the-Back Cable Curls - X12, 9, 9, 8 @10

super-set with

1-Arm Behind-the-Back Laterals - X10, 9, 8, 8 @10

Really nice 3 week wave on Bench Dips.  All reps here are nice and deep with a slight pause at the bottom.  Moving on to Machine Dips in the next wave where I will target increasing weight in the 8-12 rep range before moving on to full dips in the last wave.

Wanted to do something hamstring-y for DL assistance, but didn't really know what.  I've done my go-to RDLs and GHRs in the last couple of weeks so I wanted something different.  Seated Leg Curls seemed to "small" for the 2nd movement of the day, but Deficit DLs seemed a bit too intense.  In the end, I came up with one of the more "conjugate" things I've ever tried.  I think this is my first time really using the Buffalo Bar, this is my first time doing Seated GMs, and I also put my feet up on a calf-stretch board so that they wouldn't slip out from under me when I was pushing into the floor.  Waiting to see what feels most sore from these today or tomorrow!

Speaking of soreness, long-ROM cable curls and laterals never disappoint.

Chins, Leg Press, Delts

sRPE @6.5

BW - 223

Chins -

BWX2, 2, 2, 2, 2 @8/9

Long-ROM Partials - X5, 3, 3, 3 @~10

Leg Press - 3ppsX8, 8, 8 @~8

1-Arm Cable Lateral Partials - X10, 8, 9 @~10

Took about a full week for my upper back to recover from doing this combo of full ROM and long ROM partial chins last week.  Decided to do it again and see.

3 Day FB Hypertrophy. Cycle 5. Session B.

sRPE @6.5

BW - 221

Bench - 

225X1 @9.5

185X3, 3 @6.5/7

Cable Laterals - X9, 9 @10

GHR - BWX12, 10, 8 @7.5/10

45-degree Hypers - BWX12, 12 @9/10

Chest cold that started last Thursday is still kicking my ass.  Just got in and did whatever I felt like, and left before I started feeling worn down.

Low-Rep Volume PRs. Week 2. Session A.

sRPE @ 6

Squats -

255X3 @5

275X1 @4

285X1 @5

305X1 @6

280X3, 3, 3 @~6

Press - 95X5, 5, 5, 5, 5, 5 @5/7

X-Body, 1-Arm Cable Laterals (031 Tempo) - X14, 13 @~9.5

Rower - HIIT; 10 minutes

Week 2, and upped volume by about 70%.

On Press, 95 for 6 sets of 5 is a Volume PR.

Mid-Rep Volume PRs. Bench and Pivot Session C.

sRPE @6.5

BW - 221

Bench - 

215X1 @6.5

235X1 @8

190X9, 9 @8/9

Behind-the-Back 1-Arm Cable Laterals - X13, 13 @~10

GHR Sit-Ups - 

BW+10 (on chest) X8 @9

BW (hands behind head) X8, 8 @~8

Roman Chair Squat - BWX11, 10, 10 @9/8

190 for 2 sets of 9 is a Volume PR on Bench, and my stretch goal for this block.

BTB Cable Laterals are my choice for fucking around with the hot new BB trend: Long-ROM Partials.  Great delt pump.

I always do GHR sit-ups with my hands on my chest.  I forgot how much of a difference it actually makes to put them behind my head.  I can't tell if the additional tension is more from that weight being moved further from the hinge, or from the longer stretch on the abs.

I've worked out at this gym for over a decade and never once used the Roman Chair for BW Squats (only for rear-foot elevated split squats).  These seem like a solid, low stress quad movement!

Mid-Rep Volume PRs. Week 2. Session A.

sRPE @8.5

BW - 221

Squats - 

315X1 @6

335X1 @7

255X9, 9, 9, 9 @5.5/7

Bench - 

245X1 @8

255X1 @9.5

260X0

160X9, 9, 9, 9 @5/8

Rope Extensions - X20, 20, 20 @8/11 (rest-pause last set)

Cable Behind-the-Back Laterals - X10, 10 @~9

Rower - HIIT; 9 rounds / 16 minutes

255 for 4 sets of 9 is a Volume PR on Squats.

Buddy on the Conjugate Crew talked me into switching my program to work in with them on Max Effort Bench on Mondays.  255X1 ties my Bench 1 Rep PR.  Tried to chip the record with 260, but missed it. 160 for 4 sets of 6+ is a Volume PR.