Mid-Rep Volume PRs. Squat, ME Upper

sRPE @8

BW - 221

Squats - 

315X1 @7

290X9, 9 @~8

Leg Extensions - X12, 12 @~9

High Incline - 

175X1 @8.5

185X1 @9

3-Board Bench - 225X5, 5, 5 @~8

DB Tate Press - 

30sX15 @9.5

35sX12, 15, 15 @9/10

290 for 2 sets of 9 is a Volume PR on Squats.  That was my goal for the day.  "Made up" volume with Leg Extensions after that.

Then I worked in on Max-Effort Upper Day with one of my Konjugate Krew buddies.

185X1 on High Incline is a PR on that lift.

Never done 3-Board Bench before, so that's all technically PRs on that.  My best Reverse Camber Bench is 185X19, but I think that's more of a 4-board.

DB Tate Presses were fun.  I haven't done them much, but got a nice little triceps pump from them. 

Mid-Rep Volume PRs. Pivot Session A.

sRPE @7

BW - 219

Horizontal Leg Press - X9, 9, 9, 9 @~6

GHR - BWX15, 15, 10 @7/8

Paused PL Machine Dips - 180X10, 10, 10 @6/8

Paused Bench Dips - BWX15 @9

Lat "Prayers" - X16, 13, 8 @9.5/10

EZ Cable Face-Pulls - X13, 12, 11 @~9.5

Feeling run down and beat up most of the week, and have a lot going on over the weekend, so decided to do an ad hoc pivot session.  I actually felt pretty good most of the day and was tempted to just do my regular training, but decided to stick with the plan.  

Interestingly, the RTS Stress app reads this as MORE stress than what I usually do.

Mid-Rep Volume PRs. Week 5. Session C.

sRPE @9

BW - 221

Press - 100X6, 6, 6, 6, 6 @6.5/8

Toes-to-Bar - BWX4, 4, 4, 4 @7.5/9.5

Belt Squat - up to 140X7 @6

Lots of fatigue still carrying over from jumping back into the full program on Monday.  All performance feeling generally muted, and leg DOMS majorly impacting anything lower body.

Mid-Rep Volume PRs. Week 5. Session B.

sRPE @7

BW - 221

Chins - BWX2, 2, 2, 2 @8.5/9.5

Chest-Supported Rows - 145X8, 8 @8/9

BB Curls - 55X20, 20, 20, 20 @7/8.5

EZ Skulls (paused on chin) - 65X12, 12 @9/10

55 for 2+ sets of 20 is a Volume PR on Chins.  I'll do a different movement the next week or two, and start the reset for the next block with 60 lbs. and start working up again.

Mid-Rep Volume PRs. Week 5. Session A.

sRPE @9

BW - 222

Squats - 

315X1 @5.5

345X1 @7.5

280X9, 9, 9, 9 @6/9

Bench - 

205X1 @6

225X1 @8

185X9, 9 @8/9

Rope Extensions - X13, 12, 12, 12 @7.5/9

First, full, regular session back after Covid isolation.  Only tried to add 5 lbs. to the main lifts (have been adding 10).  I probably should have repeated the weight from prior sessions instead.

280 for 3+ sets of 9 is a Volume PR on Squats.  I very much wanted to stop after the 2nd set.

I then I fully hit the wall on Bench.  Top set was much harder than the same weight last week, and I was nearing failure by the 2nd volume set.

I called it there for Bench, and added 2 sets to the triceps extensions to get comparable volume for the day if not comparable training stress.

Also probably need to get back on my supplementation routine.  I fell out of the habit of my morning shake during isolation, which means I haven't been getting any creatine.

Mid-Rep Volume PRs. Week 4.5. Session B.

sRPE @7

BW - 219

Cambered Bar Paused Squat - up to 315X1 @8

Cambered Bar Good Morning - up to 185X9 @6

Dips - BWX7, 7, 12 @6/9

Pull-Downs -

X8, 8 @6.5/8

X14 @9 (load drop)

Max effort training with the Konjugate Krew.

Mid-Rep Volume PRs. Week 4.5. Session A.

sRPE @5

BW - 221

Bench - up to 225X1 @6.5

Press - 100X6, 6, 6 @~6

Belt Squat - 

140X7 @5

175X4 @6

BB Curls - 55X20, 14 @6.5/9

Just getting back into the gym after an unexpected 1.5 weeks off.