Low-Rep Volume PRs. Week 1. Session C.

sRPE @6

BW - 220

Bench -

triples up to 155X3 @5

singles up to 185X1 @5.5

back-off to 165X3 @5.5

Toes-to-Bar (w/straps) - BWX5, 5 @~8

Pause Squat - 225X5, 5 @~5

Stationary Bike - HIIT; 10 minutes

Intro week continues.

Not very exciting numbers, but you gotta start somewhere. 

Low-Rep Volume PRs. Week 1. Session B.

sRPE @6

BW - 218

Chins - BWX2, 2 @~8

Cable Rows - X14, 12 @~9

BB Curls - 65X12, 12 @8.5/9.5

DB Rolling Triceps - 40sX9, 8 @~8.5

Rower - HIIT; 10 minutes

Curls were unexpectedly tough.  Hopefully that's just a blip and strength rebounds next week.

Low-Rep Volume PRs. Week 1. Session A.

sRPE @5.5

BW - 219

Squat - 

250X3

275X1

285X1

300X1 @6

280X3 @6

Press - 85X5, 5, 5 @4/5

DB Laterals - 25sX9, 9 @~10

Stationary Bike - HIIT; 10 minutes

Intro week.  Just hitting 1/3 - 1/2 of target volume, and being very conservative with RPE.

I'll be focused on low rep Volume PRs this block, and I'm reminding myself how I used to warm-up for this kind of work: Ramping rep sets to 90-95% of target back off weight, then ramping singles with 5% jumps to top single, then back-off sets.  This has worked very well in the past for dialing in both the top sets and the back-off sets.  I got away from this while I was working in higher rep ranges because doing ramping sets of 8-17 reps would fucking suck.

Mid-Rep Volume PRs. Week 1. Session C.

sRPE @6.5

BW - 218

Intro week; ~-1 Set per movement

Bench - 

205X1 @6

225X1 @7

160X9, 9, 9 @~7

Toes-to-Bar - BWX4, 4, 4 @~7

Belt Squat - 140X7, 7, 7 @~6.5

Stationary Bike - HIIT; 16 minutes / 9 rounds

Mid-Rep Volume PRs. Week 1. Session A.

sRPE @6.5

BW - 220

Squats - 

305X1 @6

325X1 @7

255X9, 9, 9 @6/7.5

Press - 95X6, 6, 6, 6 @~6

Rope Pushdowns - X12, 12 @~7

Stationary Bike - HIIT; 14 minutes/8 rounds

Intro week for the new block; -1 set per movement.

High-Rep Volume PRs. Week 1. Session A.

sRPE @7.5

BW - 217

Squat - 

315X1 @6.5

225X13, 13 @6.5/8

Press - 

125X1 @7

85X8, 13 @6/10

High Incline Bench - 120X5, 5 @~7

Intro week for the new block.  That means generally minus 1 or 2 work sets on the main lifts.  Gives me a bit of head-room on the volume to start.

Last block for the barbell movements was focused on Volume PRs of 2 sets in the mid-to-high teens.  This block the reps will come down a bit and up those worksets to 3.

Fighting a cold or similar that's keeping my fatigue pretty high.