Mid-Rep Volume PRs. Week 4. Session B.

sRPE @8

BW - 220

Press - 100X6, 6, 6, 6, 6 @6/7

Chest-Supported Rows - 145X8, 8 @8.5/9

BB Curls - 55X19, 19, 19, 19 @7/10

EZ Skullcrushers (paused on chin) - 65X11, 11 @9/9.5

Moving things around ahead of a vacation that just got cancelled.

Press was a little tough to get rolling having Benched the day before.  Performance was still comparable to last week.

55 for 2+ sets of 19 is a Volume PR on Curls. 

Mid-Rep Volume PRs. Week 4. Session A.

sRPE @8

BW - 218    

Squat - 

315X1 @6

340X1 @7

275X9, 9, 9, 9 @6/7.5

Bench - 

215X1 @5

235X1 @6.5

180X9, 9, 9, 9 @7/8.5

Chin-Ups - BWX2, 2, 2, 2 @7/8

Stationary Bike - HIIT; 16 minutes / 9 rounds

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

180 for 4 sets of 6+ is a Volume PR on Bench.

Out-of-town next weekend, so moved Chins to this day instead of triceps accessory.

Mid-Rep Volume PRs. Week 3. Session D.+ME Team

sRPE @8.5

BW - 218

Cambered Bar SquatMornings - up to 245X3 @8

Deadlift - 

385X1 @8

295X9, 9, 9, 9 @7/8

Dips - BW+25X6, 6, 6, 6 @6

Pull-Downs - X8, 8, 7, 7 @7.5/10

Stationary Bike - HIIT; 9 rounds / 16 minutes

Never used a Cambered Squat bar before.  Never done SquatMornings before.  Fun with the Konjugate Krew.

Definitely took some pop out of my DLs as the top single performance was way down from last week.  And yet 295 for 4 sets of 9 is still a Volume PR on DL.

243 (BW+25) for 4 sets of 6 is a Volume PR on Dips.

Mid-Rep Volume PRs. Week 3. Session C.

sRPE @7

BW - 217

Press - 100X6, 6, 6, 6, 6 @6/7

Toes-to-Bar - BWX5, 5, 5, 5 @~7.5

Belt Squat - 

140X7 @~5

175X7, 7 , 7 @~7.5

Stationary Bike - HIIT; 9 rounds / 16 minutes

100 for 5 sets of 6 is a Volume PR on Press.

Mid-Rep Volume PRs. Week 3. Session B.

sRPE @6.5

BW - 219

Chins - BWX2, 2, 2, 2 @~8

Chest-Supported Rows - 140X8, 8 @~9

BB Curls - 55X18, 18, 18, 18 @7/10

EZ Skullcrushers paused on chin - 65X10, 10 @9/10

55 for 2+ sets of 18 is a Volume PR on Curls.

Weather was great, and I had a date, so NO CONDITIONING FOR ME HAHAHAHA.

Mid-Rep Volume PRs. Week 3. Session A. +ME Upper

sRPE @8.5

BW - 220

Squat - 

315X1 @6

340X1 @7

265X9, 9, 9, 9 @6/7

Bench - 

215X1 @5

225X1 @6

135+120 Chains X3 @9

145+120 Chains X3 @10

170X9, 9, 9, 9 @6/8.5

Rope Extensions - X19, 11 @9/10

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

170 for 4 sets of 6+ on Bench is a Volume PR.

Worked in with the Konjugate Krew on Max Effort Chain Bench.  I've only ever really used chains on Squats, and was surprised how more "unstable" chains felt on bench.  Driving to lockout against the chains subtly carried over to driving the bar up on my sets of 9.  Fun!

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

sRPE @8

BW - 216

Deadlift - 

385X1 @6

405X1 @9

285X9, 9, 9, 9 @6/7

Dips - BW+25X5, 5, 5, 5 @6/7

Pull-Downs - X8, 8, 8, 8 @6.5/10

285 for 4 sets of 6+ is a Volume PR on Deadlift.

241 (BW+25) for 4 sets of 5 is a Volume PR on Dips.

Fighting a cold.  DL was harder than last week, Dips were easier, everything in general was a bit of a slog.  As always, will use any excuse to skip conditioning.