High-Rep Volume PRs. Week 2. Session D.

sRPE @7.5

BW - 219

Deadlift - 

385X1 @7

255X13, 13, 13 @5.5/7.5

Dips - BW+50X5, 5, 5 @7/8.5

1-Arm DB Rows (myo-reps) - 70X17, 5, 5, 3 @8.5

255 for 3 sets of 11+ is a Volume PR on Deadlift.

269 (BW+50) for 3 sets of 5 is a Volume PR on Dips.

Was kind of out-of-gas for the myo-reps on 1 arm rows, and only ended up getting 3 mini-sets after the activation set.

Short on time so skipped conditioning. 

High-Rep Volume PRs. Week 2. Session C.

sRPE @7.5

BW - 216

Bench - 

225X1 @7

145X13, 13, 13 @6.5/8

Toes-to-Bar - BWX6, 6, 6, 6 @7.5/9

Leg Press (myo-reps) - 3ppsX17, 5, 5, 5, 5 @~9

Stationary Bike - HIIT; 8 rounds / 14 minutes

145 for 3 sets of 12+ is a Volume PR on Bench.

High-Rep Volume PRs. Week 2. Session B.

sRPE @6

BW - 219

Chins - BWX3, 2, 2, 2 @~8

Pull-Downs - X8, 8 @7/8

Curls - 55X12, 12, 12, 12 @6/6.5

EZ OH Extensions - 65X11, 11 @9

Rower - HIIT; 8 rounds / 14 minutes

55 for 4 sets of 12 is a Volume PR on Curls. 

High-Rep Volume PRs. Week 2. Session A.

sRPE @8

BW - 223

Squat - 

305X1 @6

325X1 @7

225X13, 13, 13 @6/7.5

Press - 

125X1, 1 @~7.5

85X8, 8, 15 @6/9.5

High Incline - 115X5, 5 @6.5

Stationary Bike - HIIT; 14 minutes / 8 rounds

225 for 3 sets of 11+ is a Volume PR on Squats.

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

sRPE @6.5

BW - 218

Deadlift - 

385X1 @7

255X13, 13 @7/7.5

Dips - BW+50X5, 5 @7/8.5

DB 1-Arm Rows - 70X16 @8

DB Rows will be myo-reps, but I was short on time so skipped the follow-on sets, and conditioning.

End of intro week.  Volume goes up next week.

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

sRPE @6.5

BW - 215

Bench - 

225X1 @7

145X13, 13 @6/7.5

Toes-to-Bar - BWX5, 5, 5 @6.5/8

Leg Press (myo-reps) - 3ppsX15, 5, 5, 5, 3 @~9

Rower - HIIT; 10 minutes

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

sRPE @6.5

BW - 216

Chins - BWX2, 2, 2 @7.5/8.5

Pull-Downs - X8, 8 @7

Curls - 55X11, 11, 11, 11 @5/7

EZ OH Extensions - 65X10, 10 @7.5/9

Stationary Bike - HIT; 10 minutes

55 for 4 sets of 11 is a Volume PR on Curls.