Block 12. Cycle 3. Session C.

 BW - 232

Waist - 44"

sRPE @ 8

Chin-Ups - BWX5, 4, 3, 3 @~9

Dips - BW+30X8, 8, 8 @7.5/9.5

HLR - BWX6, 5, 4 @~7

Gaspari Bar Front Raise - 50X8, 8 @9/10

super-set with

Gaspari Bar Hammer Curls - 50X8, 8 @8/8.5

Chin-Ups were feeling a bit weak today, so I added an extra set.

262.2 (BW+30)X8 is a Rep PR for Dips, and I did it for 3 sets.  These little bumps are the nice thing about tracking Rep and Volume PRs.  You can grab the lower hanging fruit and throw it into your programming here and there to get the morale boost.

Gaspari bar work was all tough today.

Block 12. Cycle 3. Session B.

BW - 233

Waist - 43.75"

BB Curls - 67.5X13, 13 @8/8.5

DB Curls - 33.75sX12, 12 @8/8.5

Bench - 

222.5X1 @8

187.5X4, 4, 4,4 @~6

Deadlift - 

407.5X1 X8

347.5X4, 4, 4, 4 @6

DB Press - 42.5sX10, 10 @8

67.5X13 on BB Curls is a Rep PR that projects to a new PR max.  It's also a 2X13 Volume PR.

407.5X1 is a lifetime PR on Deadlift.  187.5 for 2X4 would have been a Volume PR, and I got 4 sets @6.

42.5s were a little heavy last week on DB Press, so I repeated the this week and they were right on RPE target.  

Block 12. Cycle 3. Session A.

BW - 232

Waist - 43.75"

BB Curls - 70X11, 11, 11 @~8

Press - 105X7, 7, 7, 7 @~8.5

Squat - 

367.5X1 @7.5

315X4, 4, 4, 4 @~6.5

BB Preacher Curls - 50X12, 12 @~8

70X11 is a Rep RP on Curls.  Nice to get it for 3 sets, too.

105 for 3X7 would be a 3 set PR, and I got that for 4 sets, although they were a bit tougher than I would have liked.

Top single on Squats felt great, but when I tried to go a little over target on the back-off sets, they were tougher than expected.  I may need to start separating the projected work weights for the single and the sets of 4.

Preacher Curls were a lot harder on this day, and I had to back the weight off.  No big.  

Block 12. Cycle 2. Session C.

BW - 233

Waist - 43.75"

Chin-Ups - BWX4, 4, 4 @7/8

Dips - BW+25X8, 8, 8 @8/9

HLR - BWX5, 5,5  @7/8

Gaspari Bar Full Raise - 47.5X8, 8, 8 @8/9

super-set with

Gaspari Bar Hammer Curls - 47.5X8, 8, 8 @7/8

Block 12. Cycle 2. Session B.

 BW - 233

Waist - 44.25"

BB Curls - 65X13, 13 @8

DB Curls - 31.25sX12, 12 @8/9

Bench - 

215X1 @8

182.5X4, 4, 4 @~6

Deadlift - 

397.5X1 X8

340X4, 4, 4 @6

DB Press - 42.5sX10, 10 @~9

65 for 2X13 on BB Curls is a Volume PR.

Deadlift is moving really, really well.  397.5 is the heaviest weight I've pulled since November '19 when I pulled 405X2 @~9.  

Block 12. Cycle 2. Session A.

 BW - 231

Waist - 43.75"

BB Curls - 67.5X11, 11, 11 @~8

Press - 100X7, 7, 7, 7 @~8

Squat - 

357.5X1 @8

305X4, 4, 4 @~6

BB Preacher Curls - 55X12, 12 @8.5/9

67.5 for 3X11 on Curls is a Volume PR.

100 for 4X7 on Press is a Volume PR.

Block 12. Cycle 1. Session C.

 BW - 230

Chin-Ups - BWX4, 4 @7/8

Dips - BW+20X8, 8 @8

HLR - BWX5, 5 @7.5/8.5

Gaspari Bar Full Raise - 45X8, 8 @8/9

super-set with

Gaspari Bar Hammer Curls - 45X8, 8 @7/8