Pressin' Out Week 9. Pivot

sRPE @6

BW - 225

Press - up to 170X0

Machine Flyes - X7, 7, 7 @8/9.5

super-set with

Machine OH JM Press - X6, 7, 6 @9/10

Deadlift - up to 365X1 @7.5

SLDL - 275X5, 5 @~6

Twisting Rope Curls - X10, 8, 7 @9/10

Machine Calf Presses - X8, 9, 9 @8/10

Tried hitting 170 again on Press, but still not there.  Likely, I'll take a few days off then come back and start a Bench focused block.

I've been dealing with some plantar fasciitis or similar the last few months.  Saw direct calf work as one of the suggestions from BBM to maybe help work through it.  I've started taking the bus to and from the gym a bit more to cut back on walking.  Will look to supplement that with some more conditioning work in the gym until this clears up.

Chin-Up War Week 11. Day A.

sRPE @7

BW - 220

Chins -

-    up to BW+45X1 @9.5

-    BWX5, 5, 5, 5 @7.5/9.5

CS Rows - 160X8, 7, 5 @9.5/10

GHR - BWX15, 11 @9.5/10

DB OH JM Press - 30sX11, 8 @~10

BB Curls - 95X10(PR) @10

Been a rough week, but managed to drag myself to the gym and grab a Rep PR on Curls.

Chin-Up War Week 3. Day A.

sRPE @7

BW - 223

Chin-Ups - BWX6, 5, 4, 4 @9.5/10

1-Arm DB Rows w/Strap - 95X12, 11 @~9

GHR - BWX13, 10 @9.5/10

Machine OH JM Press - X12, 10 @10

BB Curls - 75X14(PR), 8 @10

Solid session after returning from a weekend of Cheese, Beer, Log Splitting, Heat, Walking, and Poor Sleep.

Consecutive weeks of Rep PRs on Curls is nice.

Dips, Hypers, Shoulders, Triceps

sRPE @8

BW - 224

Dips - BWX10, 10, 6, 7 @9.5/10

Hypers - BWX16, 13, 12, 13 @9.5/10

Machine Laterals - X11, 11, 8, 7 @9/10

super-set with

Machine OH JM Press - X12, 9, 7, 8 @~10

Dips came in a couple of reps shy of where I'd hoped they would.  I'll add weight next week.

I was going to do GHR, but Adductors were still really sore from ATG Squats on Friday.  Opted for Hypers instead.  Nice reminder that you can get a decent low back pump with just BW Hypers.

Press, Squat, Back, Triceps

sRPE @8.5

BW - 225

Press Paused at Forehead - 

-    up to 145X1 @10

-    105X3, 3, 3 @6.5/7.5

ATG Squats - 225X6, 6, 6, 6 @7/9

CS Rows - 100X12, 10, 8, 8 @9/10

super-set with

Machine OH JM Press - X12, 9, 8, 8 @10

Solid start to the Paused Press wave.

Added a rep per set to the ATG squats.  Quite an intense movement.

I guess I didn't feel beat up enough so I decided to super-set compound movements at the end, lol. 

Upper Push, Leg Press, Curls

sRPE @8

BW - 225

Cambered Bench - 

175X1 @7.5

195X1 @8.5

210X1(PR) @9

225X1(PR) @10

185X4(PR) @10

Machine Flyes - X20, 15, 10 @~10

super-set with

Machine OH JM Press - X20, 15, 10 @8/9

Leg Press - 3ppsX12, 8, 9 @8/9

Seated DB Curls - 25sX12, 10, 9 @8.5/10

Thought I was gonna just chip my previous 205 PR with 210, but got a spot from Nick and 210 felt smooth.  Went YOLO for 2 plates and ground out a slow-ass PR.  Debated skipping the 4 Rep PR attempt, but I was till feeling fresh so I went for it.  Cambered Bench is obviously "weaker" than my competition Bench.  My last comp bench was 205 @8 so feeling good about where that might be sitting right now.

Definitely felt like something low stress was in order after all that so hit some Pec/Triceps supersets. 

Fatigue caught up to me heading into Leg Press and DB Curls. 

Chins, Rack Pull, Triceps

sRPE @6.5

BW - 222

Chin-Ups - 

-    Avg. Band Under Foot - X7, 5, 4, 4, 4 @~9

-    Long-ROM Partials - BWX5, 5, 4, 4 @~9.5

Rack Pull (high-shin) w/Straps - up to 365X3 @9

Machine OH JM Press - X14, 13, 13 @~9.5

Had a few too many days off, but Chins felt pretty good.

Surprised to find I've never done plain ol' Rack Pulls before.  I've done some with tempo as part of P.T., and I did Sumo Rack Pulls with the ME Krew one day.  But I guess I've neve done plain, Conventional Rack Pulls before.  So...PR.

Looking around the gym for something to do for Triceps, and I "invented" doing JM Press on an OH Press machine.  Felt like they hit my triceps quite hard.