ME Lower Team Training

sRPE @6

BW - 221

Box Squat - up to 335X5 @9

SSB Good Morning - 

185X5 @10 (technical breakdown)

135X8 @7.5

Worked in with my Conjugate friends in a quick session because the gym was closing early.

335X5 is a Box Squat PR.  My previous best was 275X1.  335X1 is the heaviest I've gone on comp Squat this calendar year.

My previous best straight-bar GM was 135X13 so....PR?

High-Rep Volume PRs. Week 4. Session B.

sRPE @6.5

BW - 218

Chins - BWX4, 3, 2, 3 @8.5/8

Pull-Downs - X8, 8 @7.5/10

BB Curls - 55X14, 14, 14, 14 @6.5/8

EZ OH Extensions - 65X13, 13 @8.5/9 

Rower - HIIT; 14 minutes / 8 rounds

55 for 4 sets of 14 is a Volume PR on Curls.

High-Rep Volume PRs. Week 4. Session A.

sRPE @8

BW - 219

Squat - 

315X1 @6

335X1 @7

245X13, 13, 13 @6/8

Press - 

125X1, 1 @7

85X12, 12, 17 @6.5/10

High Incline Bench - 125X5, 5 @~7

Stationary Bike - HIIT; 14 minutes / 8 rounds

On Squat, 245 for 3 sets of 11+ is a Volume PR.

On Press, 85 for 17 is a Rep PR and for 3 sets of 12+ is a Volume PR.

High-Rep Volume PRs. Week 3. Session D.

sRPE @7

BW - 218

Deadlift - 

385X1 @6

265X13, 13, 13 @6/7.5

Dips - BW+50X6, 6, 6 @8/9

1-Arm DB Rows (myo-reps) - 70X18, 5, 5, 4 @~8

Stationary Bike - HIIT; 8 rounds / 14 minutes

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

268 (BW+50) for 3 sets of 6 is a Volume PR on Dips.

High-Rep Volume PRs. Week 3. Session C.

sRPE @7

BW - 218

Bench - 

225X1 @7

150X13, 13, 13 @6/8.5

Toes-to-Bar - BWX7, 6, 6, 6 @9/10

Leg Press (myo-reps) - 270pwX18, 5, 5, 5, 5, 5 @~9

Rower - HIIT; 8 rounds / 14 minutes

150 for 3 sets of 13 is a Volume PR on Bench.

218 (BW) for 3+ sets of 5+ is a Volume PR on TTB.

On the Leg Press myo-reps, added a rep to the activation set, and added a full set of 5 to the back-offs, so I'll add a plate next week.

High-Rep Volume PRs. Week 3. Session B.

sRPE @6.5

BW - 218

Chin-Ups - BWX3, 3, 2, 2 @7.5/8

Pull-Downs - X8, 7 @8/10

BB Curls - 55X15, 13, 13, 13 @6.5/7

EZ OH Extensions - 65X12, 12 @7.5/9

Stationary Bike - HIIT; 8 rounds / 14 minutes

55 for 4 sets of 13+ is a Volume PR on Curls.  (accidentally did extra reps on the first set.  all gains = cancelled)

High-Rep Volume PRs. Week 3. Session A.

sRPE @8

BW - 220

Squats - 

305X1 @5

325X1 @6.5

235X13, 13, 13 @6/8

Press - 

125X1, 1 @~7

85X10, 10, 16 @7/10

High Incline Bench - 125X5, 5 @~7.5

235 for 2+ sets of 13 is a Volume PR on Squats.

Skipped conditioning to go watch the NBA Finals.