Reps and Volume. Week 7. More Accessories

BW - 202

Horizontal Leg Press -
Warm-Up - X12, 15
Work-Sets - X15, 15, 15, 15, 20 (straight-weight)

super-set with

Leg Curls - X20, 20, 20, 20, 20, 20, 20 (straight-weight)

super-set with

Machine Rows -
Warm-Ups - X15, 15
Work-Sets - X15, 15, 15, 15, 13 (straight-weight)

Tech rehearsals started this week, so no way to make it to the regular gym until the weekend.  Since I didn't get my regular accessory day in until Sunday, I didn't want to do the usual office gym pressing work-out becuase there's a lot of redundency with Acessory day.  Instead I did some Deadlift-specific accessory work.  These were non-stop giant-sets.  Good BB workout.

Reps and Volume. Week 7. Accessories

BW - 203

PBN -
BarX20
65X5
85X3
95X2
115X1
85X16, 8
super-set with
Chins - BWX12, 10, 8 (!!!!)
and
Pull-Downs (Neutral, CG) - X15, 12, 12, 10 (straight weight; more weight than last week)

Machine Pullovers - X16 (more weight than last week)

Reverse-Grip Preacher Curls -
50ishX18, 12
40ishX15
super-set with
DB Press - 35sX20, 15, 12

DB Curls - 25sX20, 12, 12
super-set with
Rope Extensions - X22, 20, 18

BB Curls - 40ishX12, 12

I dropped back on the work-weight on PBN.  I was getting ahead of myself, as I usually like to hit a 20 rep target before I start moving up.  Not being able to get 20 reps with 85 shows that I still need to do that work first.

I don't know WTF was going on with chins today.  I'm confident I wasn't cutting them high, or kipping or anything.  I've never gotten double-digit reps on a 2nd set of chin-ups EVER.  And then to go well over 5 on the 3rd set is just mind-boggling.  I'm sure it will be a one-off, hahahah.

Still, since I only did one AMAP set of pullovers last week, and then had an awesome chin-up day this week, I figured I'd roll with that.  I upped the weight by one plate and still got one more rep than last week.  These and the pulldowns are all very controlled reps with a squeeze at peak contraction and a pause at full extension.

Upped the weight on the reverse curls as well, and got good reps on most everything else.

All-in-all a good session.

Reps and Volume. Week 7. Squat

BW - 203

Squat -
BarX10 (paused)
95X5 (paused)
135X5
185X4
225X3
275X1
265X7, 4, 4

High-Bars - 185X5, 5, 5, 5, 5

Deadlift -
135X3
185X3
225X3
275X3
315X3
325X3

Single-Leg Extensions - X15, 15, 15 (straight-weight)

Good session.  265X7 and for 15 total reps was my goal for this weight.  7 reps also ties a PR from earlier this year.  I had to really gut out a few reps on the 2nd and 3rd sets to get 4 reps on each set.  Wiped me out a little bit for High-Bars and Deadlifts.

Still not sure if it's time to move up to 325 on Deadlift day yet.  May stick at 315 on the next Volume Deadlift day.

Reps and Volume. Week 7. Press (Office Gym)

BW - 202

Machine Press -
Warm-Ups - X10, 8, 6
Work-Sets - X15, 12, 10, 8 (straight-weight; same as last week)

DB Incline - 45sX13, 10, 10
super-set with
Reverse Machine Flyes - X20, 20, 18 (straight-weight; same as last week)

Rope Curls - X25, 20, 20 (straight-weight; increased from last week0
super-set with
DB Incline Flyes (pronated) - 15sX20, 20, 20

Rope OH Extensions - X20

Good session, I managed to push up either reps or weight on every single movement.  Unlike last week, my shoulders and upper pec area feel a bit sore the next day.

Made good time, so added one AMAP set of overhead extensions.

Reps and Volume. Week 6. Accessories

BW - 201

Seated PBN -
BarX20
65X8
85X5
95X3
115X2
125X1
95X12, 5
super-set with
Chins - BWX10, 7, 5, 6, 4
and
CG Pull-downs - X19, 13, 10 (straight-weight)

Machine Pullovers - X15 (burn-out set)

RG Preacher Curls - 40ishX22, 15
super-set with
DB Press - 35sX20, 18

DB Curls - 25sX20, 15
super-set with
Rope Extensions - X16, 15

BB Curl - 40ishX13, 12

Lots of time and energy today.  The machine-only press workouts I've been getting in at the office gym have stopped giving me any DOMS in my shoulders even though I'm going after it hard.  So I decided to add in some barbell PBN in addition to the DB OHP on accessory day and see what happens.

By the time I got done with chins and pulldowns, my lats were already on fire.  So instead of doing 3-4 sets of pullovers, I decided to drop the weight a tad and do one set to failure.  As I was only able to get 15 reps with a relatively light weight, I think that was a fine choice.

Everything else went fine.

Reps and Volume. Week 6. Deadlift

BW - 207 (including 2 slices of deep dish)

Squat -
BarX10 (paused)
95X5 (paused)
135X3
185X3
225X3
265X3

Deadlift -
135X5
185X4
225X3
275X3
315X1
365X1
315X3, 3, 3, 3, 3, 2

T-Bar Rows -
45X10
70X10
80X10
90X8
100X8
110X8

Single-Leg Curls - X12, 12, 10

Things felt a little heavy today.  Maybe I over-ate heading into the gym.

265X3 warm-up on Squat was do-able, but I would have been hard pressed to hit the 265X7 I'm targeting for the next full Squat session.

I got all the Deadlift volume I wanted with 315 (17 total reps), but this was not easy.  I'll have to decide if I want to repeat this next DL session, or move up to 325 (maybe for doubles).

Since I added Squat, I needed to drop either RDL or Chest-Supported Rows.  I decided to keep rows in, but go with free-standing T-Bars since my low back hadn't taken the usual hit from DL+RDL.

Reps and Volume. Week 6. Press (Office Gym)

BW - 201

Machine Shoulder Press -
Warm-ups - X12, 10, 10
Work-Sets - X12, 12, 10, 8 (straight-weight, same as last week)

DB Incline - 45sX12, 11, 10
super-set with
Machine Reverse Flyes - X15, 15, 18 (straight-weigh, more than last week)

Rope Curls - X37, 20, 20, 20 (straight-weight, same as last week)
super-set with
DB Flyes (pronated) - 15sX20, 15, 15, 15