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

sRPE @7

BW - 219

Chins - BWX2, 2, 2, 2 @7/8

Chest-Supported Rows - 135X8, 8 @~8

BB Curls - 55X17, 17, 17, 17 @6.5/8.5

EZ Skullcrushers (paused on chin) - 65X9, 9 @9/10

55 for 2+ sets of 17 on Curls is a Volume PR.

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

sRPE @8.5

BW - 221

Squats - 

315X1 @6

335X1 @7

255X9, 9, 9, 9 @5.5/7

Bench - 

245X1 @8

255X1 @9.5

260X0

160X9, 9, 9, 9 @5/8

Rope Extensions - X20, 20, 20 @8/11 (rest-pause last set)

Cable Behind-the-Back Laterals - X10, 10 @~9

Rower - HIIT; 9 rounds / 16 minutes

255 for 4 sets of 9 is a Volume PR on Squats.

Buddy on the Conjugate Crew talked me into switching my program to work in with them on Max Effort Bench on Mondays.  255X1 ties my Bench 1 Rep PR.  Tried to chip the record with 260, but missed it. 160 for 4 sets of 6+ is a Volume PR.

Mid-Rep Volume PRs. Week 1. Session D. +ME Team Training

sRPE @8.5

BW - 219

Marrs Bar Squat - 

315X3 @8

335X3 @9

Deadlift - 

365X1 @6

405X1 @8

285X9, 9, 9 @5.5/7.5

Dips - BW+25X5, 5, 5 @6.5/7

Pull-Downs - X8, 8, 8 @7/9

Worked in with my Conjugate training friends on their Max Effort movement.  Never used the Mars Bar before.  It was fine!

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

sRPE @6.5

BW - 218

Intro week; ~-1 Set per movement

Bench - 

205X1 @6

225X1 @7

160X9, 9, 9 @~7

Toes-to-Bar - BWX4, 4, 4 @~7

Belt Squat - 140X7, 7, 7 @~6.5

Stationary Bike - HIIT; 16 minutes / 9 rounds

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

sRPE @6.5

BW - 221

Intro Week; ~-1 set per movement

Chins - BWX2, 2, 2 @~7.5

Chest-Supported Rows - 135X8, 8 @~8

BB Curls - 55X16, 16, 16, 16 @6.5/8.5

EZ LTE paused-on-chin - 65X8, 8 @9/9.5

Rower - HIIT; 9 rounds / 16 minutes

55 for 4 sets of 16 is a Volume PR on Curls.

Mid-Rep Volume PRs. Week 1. Session A.

sRPE @6.5

BW - 220

Squats - 

305X1 @6

325X1 @7

255X9, 9, 9 @6/7.5

Press - 95X6, 6, 6, 6 @~6

Rope Pushdowns - X12, 12 @~7

Stationary Bike - HIIT; 14 minutes/8 rounds

Intro week for the new block; -1 set per movement.

High-Rep Volume PRs. Week 5. Session D.

sRPE @8.5

BW - 220

Deadlift - 

405X1 @8

275X13, 13, 13 @6.5/8

Dips - BW+50X7, 7, 7 @8/10

1-Arm DB Rows (myo-reps) - 70X15, 5, 5, 4, 3 @ ~9

275 for 3 sets of 11+ is a Volume PR on DL.

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

Was really gassed at the end and just said "no" to conditioning.  There's a part of me that wants to run this all back for one more training week, but I think the cumulative fatigue is getting to be too much.  I'll either pivot next week, or maybe just start the new training block.