Bench, Toes-to-Bar, Curls

sRPE @5.5

BW - 223

Bench - up to 245X1 @9.5

Toes-to-Bar - up to BWX7(BW Rep PR) @10

BB Curls - up to 80X10 @10

First comp Bench since early March.  Heaviest Bench since I hit 255 last July which tied my previous PR.  

Haven't done TTB since November.

On Curls, 80X10 ties my previous PR.  Haven't done BB Curls since mid-February?

Possible take-aways:

-    Bench - This wasn't really a surprise.  I've been doing a flat bench variation almost every week and regularly hitting 225+ singles on them.  Nice to be in striking distance of my previous PR.

-    TTB - Had no idea how this would go, but I've been doing a lot of vertical pulling and hip flexion, so I guess that worked.

-    Curls - Also didn't know how this would go as I've been doing a lot of Long ROM training, partials, tempo, pauses, etc.  Maybe at the end of the day, it's a single-joint exercise and I should expect BB-style training to carry-over really well to that.

-    With working all these variations instead of the main lifts, am I conjugate now, lol?

Mid-Rep Volume PRs. Week 3. Session D.+ME Team

sRPE @8.5

BW - 218

Cambered Bar SquatMornings - up to 245X3 @8

Deadlift - 

385X1 @8

295X9, 9, 9, 9 @7/8

Dips - BW+25X6, 6, 6, 6 @6

Pull-Downs - X8, 8, 7, 7 @7.5/10

Stationary Bike - HIIT; 9 rounds / 16 minutes

Never used a Cambered Squat bar before.  Never done SquatMornings before.  Fun with the Konjugate Krew.

Definitely took some pop out of my DLs as the top single performance was way down from last week.  And yet 295 for 4 sets of 9 is still a Volume PR on DL.

243 (BW+25) for 4 sets of 6 is a Volume PR on Dips.

Mid-Rep Volume PRs. Week 1. Session D. +ME Team Training

sRPE @8.5

BW - 219

Marrs Bar Squat - 

315X3 @8

335X3 @9

Deadlift - 

365X1 @6

405X1 @8

285X9, 9, 9 @5.5/7.5

Dips - BW+25X5, 5, 5 @6.5/7

Pull-Downs - X8, 8, 8 @7/9

Worked in with my Conjugate training friends on their Max Effort movement.  Never used the Mars Bar before.  It was fine!

ME Lower Team Training

sRPE @6

BW - 221

Box Squat - up to 335X5 @9

SSB Good Morning - 

185X5 @10 (technical breakdown)

135X8 @7.5

Worked in with my Conjugate friends in a quick session because the gym was closing early.

335X5 is a Box Squat PR.  My previous best was 275X1.  335X1 is the heaviest I've gone on comp Squat this calendar year.

My previous best straight-bar GM was 135X13 so....PR?

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

sRPE @8

BW - 218

Deadlift - 

405X1, 1 @7/8

265X8 @10*

Dips - BW+20X7, 7, 7, 7 @7/8

EZ Cable Face-Pulls to top of head - X14, 14, 10 @~8

Tate Press - 30's?X10, 10

super-set with

Machine Flyes - X10, 12

*strained an oblique or similar on my first down-set of DL.  Interfered very much with the rest of the training session.

However, 238 (BW+20) for 4 sets of 7 is a Volume PR on Dips.  No interference on this movement.

I was looking for a horizontal pulling movement I could do without too much pain.  Straight-arm pushdowns ended up being a no-go, so I then "invented" EZ Bar Cable Face-Pulls to the top of the head.  I actually felt these more in my shoulders than I really ever do with rope face pulls.

Jumped in on some conjugate accessory work with the guys at the end.

BBM Gen.S+C Block 2. Cycle 2. GPP Session B. +Westside Team Training

sRPE @8

BW - 206

DE Bench (various grips) - 10 sets of 3 up to ?198ish?

Reverse Grip Bench - up to 198X3 @10

Toes-to-Bar - BWX6, 6, 6, 6 @7/9

DB Incline Curls - 25sX15, 14, 7 @7.5/10

super-set with

DB OH Extensions - 

50X14, 9 @9//10

40X9 @10

Worked out early with a bunch of long-time gym friends that train together in a Westside-style conjugate system.  We were moving too fast and using kilo plates, so I couldn't keep track of the actual weight lifted on DE Bench.

We decided to then max out on Reverse Grip Bench.  I've never done it before so that was exciting.

Was definitely out of gas by the time I got to the Bis'n'Tris.  Skipped conditioning.