Higher-Rep Volume PRs. Week 2. Session D.

sRPE @7

BW - 217

Deadlift - 

385X1, 1 @6

245X17, 17 @6.5/7

Dips - 

BW+60X2, 2 @~7

BWX13, 13 @7/9

Inverted Rows - BWX12, 12, 12, 12 @6/7.5

Stationary Bike - HIIT; 7 rounds / 12 minutes

245X17 is a Rep PR on DL.  

217 (BW) for 2 sets of 13 is a Volume PR on Dips.

Higher-Rep Volume PRs. Week 2. Session C.

sRPE @7

BW - 215

Bench - 

215X1, 1 @~6

135X17, 17 @6.5/8.5

Toes-to-Bar - BWX6, 5, 5, 4 @8/10

KB Walking Lunges - 35sX11, 11, 11, 11 @7/7.5

135 for 2 sets of 17 is a Volume PR on Bench.

215 (BW) for 4 sets of 4+ reps is a Volume PR on TTB.

Skipped conditioning because I had someplace to be. 

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

sRPE @7

BW - 216

Chins - BWX4, 3, 3 @~8.5

Density Chins - BWX1 every 0:15; 3:00 / 12 reps @9.5

Curls - 50X17, 17, 17, 17 @6.5/8.5

BW Skullcrushers - BWX13, 13 @6.5/7

Rower - HIIT; 12 minutes / 7 rounds

Chins felt terrible today for some reason.

50 for 4X17 is a Volume PR on Curls.

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

sRPE @7

BW - 219

Squats - 

315X1, 1 @~6

205X17, 17 @6.5/7

Press - 

115X1, 1 @~6.5

75X13, 13 @6.5/7

Push Press - 125X4, 4 @7/7.5

Stationary Bike - HIIT; 00:30 sprints; 7 rounds / 12 minutes

205 for 2 sets of 17 is a Volume PR on Squats.

75 for 2 sets of 13 is Volume PR on Press.

Timed my 17 rep set of DL last Saturday, and it came out around 50 seconds with 4 breath rests.  Upping my HIIT sprints from 00:20 to 00:30 to get a little closer to matching up.  Did feel a bit more burn post 00:20 so I could tell right away I had some acclimation to the shorter sprints.

ME Lower Team Training

 sRPE @ 5

Pause Squat - up to 345X1 @8.5

Deadlift - 

385X1 @7

225X17 @5.5

345X1 is a Rep PR on Pause Squat.

225X17 is a Rep PR on Deadlift.

Had an appointment, so couldn't fit in anything else.

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

sRPE @6

BW - 214

Bench - 

214X1 @6

135X17 @7.5

Toes-to-Bar - BWX5 @7

KB Walking  Lunges - 35sX10, 10, 10, 10 @~7

Rower - HIIT; 7 rounds / 12 minutes

No problems from the side abs on the TTB, but decided to just do one set anyway

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

sRPE @ 6.5

BW - 215

Chins - BWX4 @8

Density Chins - BWX1 every 0:15; 3:00 / 12 total reps @8.5

Curls - 50X16, 16, 16, 16 @7/8.5

BW Skullcrushers (to chin) - BWX12, 12 @~7.5

Stationary Bike - HIIT; 7 rounds / 12 minutes

Density chins have been pretty demanding in the past, so I only did 1 set of regular chins here in this first week.

On Curls, 50 for 4 sets of 16 is a Volume PR.

Inspired by the Kilo Krew, I may play around with touching the BW Skulls to a different point on each rep (neck, chin, forehead).  These were all to the chin.