Med.-Rep Volume PRs. Week 0. Session B.

sRPE @5

BW - 217

Chins - BWX1, 2, 3 @8/9

BB Rows - 135X8 @6

BB Curls - 60X11, 11 @7/8

DB Tate Press - 40sX8 @7

Stationary Bike - HIIT; 7 rounds / 12 minutes

Med.-Rep Volume PRs. Week 0. Session A.

sRPE @6

BW - 218

Squat - 

315X1 @7.5

275X6 @7.5

Low Pin Bench - up to 205X1 @9

Press - 105X3 @6.5

JM Press - 70X12 @8.5

Stationary Bike - HIIT; 6 rounds / 10 minutes

Just back from a few days of travel.  Taking it REALLY easy volume-wise, as I jumped in too hard after my last trip.  I'll just do 1-2 sets per movement, and add volume as it seems advisable.  I have a lot more trips coming up in the next few months, so I will take a very conservative approach to volume to avoid DOMS and other issues that overly impact my life-at-large.

Mid-Rep Volume PRs. Pivot Session F.

sRPE @6.5

BW - 220

Chin-Ups - 

BWX4 @10

Medium Band under knee X6 @9

Light Band under foot X5 @9

Standing, Single-Arm, Cross-Body Pull-Downs - X14, 12, 11 @~8.5

Single-Arm Cable Curls (back to rack) - X12, 12, 12 @8/9

Last pivot session before travel.  Mostly messing around with some stuff for next block (band-assisted chins), and some stuff I've been thinking about and wanted to try out for some future block.

Mid-Rep Volume PRs. Pivot Session E.

sRPE @7.5

BW - 225

Box Squat - up to 380X1 @9

Roman Chair Squat - BWX10, 10, 10 @7/9

Dips - up to BW+65X1 @8

Decline Bench - up to 225X3 @7.5

Cambered Bench - 135X6, 6, 6, 6 @7/8

Messing around the couple of sessions before I go on a trip.  Decided to work up on Box Squat. Everything felt really good, especially once I called spotters in.  Heaviest I've squatted to a box is 335X5, so this is certainly a PR on this lift.

Worked up on Dips just because I haven't hit them in a couple of weeks.

Then a buddy from the Konjugate Krew came in and I worked in with him on Max Effort Bench stuff.  I'm sure I've done Decline Bench in my life, but I have no record of having done it going back 13 years.  So...PR?

Mid-Rep Volume PRs. Deadlift and Pivot Session D.

sRPE @6

BW - 220

Deadlift - 

365X1 @6

325X9 @8

Deficit Rows w/Thoracic Extension - 135X9, 9, 9 @9/10

Machine Press - X10, 10 @8

325X9 is a Rep PR on DL.

For the pivot portion, decided to make up the DL volume with a movement I made up on the spot.  They were pretty fun.

Mid-Rep Volume PRs. Bench and Pivot Session C.

sRPE @6.5

BW - 221

Bench - 

215X1 @6.5

235X1 @8

190X9, 9 @8/9

Behind-the-Back 1-Arm Cable Laterals - X13, 13 @~10

GHR Sit-Ups - 

BW+10 (on chest) X8 @9

BW (hands behind head) X8, 8 @~8

Roman Chair Squat - BWX11, 10, 10 @9/8

190 for 2 sets of 9 is a Volume PR on Bench, and my stretch goal for this block.

BTB Cable Laterals are my choice for fucking around with the hot new BB trend: Long-ROM Partials.  Great delt pump.

I always do GHR sit-ups with my hands on my chest.  I forgot how much of a difference it actually makes to put them behind my head.  I can't tell if the additional tension is more from that weight being moved further from the hinge, or from the longer stretch on the abs.

I've worked out at this gym for over a decade and never once used the Roman Chair for BW Squats (only for rear-foot elevated split squats).  These seem like a solid, low stress quad movement!

Mid-Rep Volume PRs. Pivot Session B.

sRPE @6

BW - 220

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

Pull-Downs - X8, 8, 8, 8 @7.5/9.5

Rope Cable Curls - X12, 14, 12, 12 @7.5/10

Rope Cable OH Extensions - X14, 10 @8.5/10