Block 17. Cycle 4. Session C.

sRPE @7.5

BW - 217

Deadlift - 

425X1 @7.5

265X13, 13 @6

Dips - BW+52.5X7, 7 @7/8

Rope Extensions - X12 @10

Incline Bench - 105X12, 12 @6/8.5

EZ Cable Curls - X15, 15 @~9

425X1 is a Rep PR on Deadlift, and 265 for 2X13 is a Volume PR.  I reached a little more than I needed to do get a nice round number on the DL PR.  417.5 would have been a PR, too, lol.

269 (BW+52.5) for 2X7 is a Volume PR on Dips.

Triceps work really knocks the ceiling down for Inclines.  Weight is way heavier "in the triceps" than it is in the chest or shoulders at this point in the workout, and fatigue comes on fast.  Fun stuff. 

Hybrid Training. Week 1. Heavy Upper and Intervals

BW - 226

Bench -
up to 175X3
back-off 145X8, 8

Press - up to 105X8, 8

BB Rows - up to 145X8, 8, 8

Chins - BWX5X5

Intervals - Jog 2 blocks, walk 3 on the way home from the gym.

Pretty solid session.

175X3 was pretty easy as it should be, but I felt the volume on the back-off sets a bit.  Then the Press sets were pretty challenging to get that many reps after the bench volume.  Basically, I'm saying something that looked fairly easy on paper, was a bit more challenging put together, and I'm happy about that.

Rows were no big deal, but 5X5 on chins is an improvement.  Still no shoulder issues with them.

Lengthened the intervals and  bit.

Legs and Back

BW - 208

Single-Leg Extension Eccentrics - 4X12 (straight-weight)

Single-Leg Curls - 3X20 (straight-weight)

Hack Squats -
50X15
70X12
100X10
110X10
120X8

Machine Pullovers - X15, 13 (top-set)

Chest-Supported Rows -
45X10
70X10
95X6
45X15

Still dealing with low back issues.  I have an appointment with a different PT next week.  I wanted to try and do something for legs and back, and this is what I came up with.  Pre-fatiguing with iso-movements before moving on to compound movements where the lower back is supported.