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.

ME Lower Team Training

sRPE @8.5

Reverse Safety Bar Box Squats - up to 290@8.5

Sumo Rack Pulls w/Straps - up to 405X1 @8.5

Inverted Rows - BWX14, 14, 12 @8.5/9

GHR Sit-Ups - BWX14, 10, 10 @~8

Standing Cable Abs - some

Belt Squat March - 1:20@9.5

Belt Squat Static Holds - 

Full Dept X0:30 @9.5

Half Depth X0:30 @9.5

Awful.  Awfully fun!  Training with the conjugate crew.

Overheads

BW - 214

Seated PBN -
BarX21
65X5
75X5
85X12, 12, 12, 12, 12, 12
super-set with
Machine Reverse Flyes - X12, 12, 12, 12, 12, 12, 12, 12

Slow Rack Pulls at the knee - 135X5, 5, 5, 5

Upped the weight on both PBN and Flyes this week, and still got 12 reps on all sets.  Two weeks ago, I fell 3 sets short of that with 75.  Progress.

I'm really surprised, but these really light and slow rack pulls leave my hamstrings really sore the next days.  I know, I know, DOMS does not equal Hypertrophy, yada-yada.  Just surprising.

Legs and Back, and low-back rehab

BW - 213

Slow Rack-Pulls at the knee - 135X5 for a few sets

GHR - BWX5, 5, 5 (using a stick to maintain spinal alignment)

Hack Squats -
100X8
knees felt weird and tight, so I jumped over and did
Leg Extensions - lightweightX35
jumped back over to Hacks and the knees felt fine and so I continued with
100X5
120X10
140X10
150X8
170X8
190X8

Chin-Ups -
BWX5
+25X3, 3
+45X1
BWX10

Chest-Supported Rows -
45X8
70X5
95X5

Started off with the rehab rack pulls.  Need to talk to my P.T. about these.  There's no pain, so that's good, but I'm also supposed to be re-drilling form to make sure I don't round my lower back.  I'll get one or two more session in before I meet with him again, and we'll see what's up.  Wondering if I need to be filming these or something.

GHRs using a broomstick to maintain a neutral spine were much harder today for some reason.  Could barely get 5 reps on the 3rd set.

Knees felt NOT GOOD on first set of Hacks, but after a bunch of light leg extensions, they were totally fine, and I set my 6th consecutive PR on them.

Felt like going for intensity instead of volume on chins, and so threw some weight on.  Nothing special about the results in-session.

Shoulders, and low-back rehab

BW - 214

Slow Rack-Pulls at the knee - 135X5 for a few sets

Side Lateral Giant Set - X2
10sX25
15sX15
20sX10
rest
20sX10
15sX15
10sX25

P.T. has me doing really slow and light  rack-pulls to start redrilling a neutral spine.  The idea is to gradually lower the rack height, until I'm pulling from the floor again.

Giant set of laterals is still brutal.