Deadlift, Hips, Pecs, Curls

sRPE @8

BW - 223

Deadlift - 

-    up to 425X1 @9.5

-    365X1, 1, 1 @~8

Little Hipper -

-    GHR - BWX12, 12, 10 @~10

super-set with

-    Copenhagen Planks - BWX19, 14, 13 @9/10

DB Flye Partials - 15sX13, 11, 8 @10

super-set with

Lying DB Curl Partials - 15sX13, 9, 7 @~10

Bench, Legs, Back

sRPE @7.5

BW - 226

Bench - 

-    up to 245X1 @10

-    205X1, 1, 1 @6/7.5

BFE Split Squats - BWX13, 12, 12 @9/10

Cable Rows - X17, 14, 13 @10

Cable Rear Delt Flyes - X11, 9, 7 @10

This is where my Bench tested out at the end of the last block.  Hopeful to see some improvement over the next two weeks.

Both-Fee-Elevated Split Squats are awesome.  Real Real rubber-izer.

Squat, Pullups, Triceps

sRPE @8

BW - 224

Squat - 

-    up to 355X1 @9

-    315X1, 1, 1 @6/7

Pull-Ups - BWX5, 4, 4 @~10

Pull-Downs w/ rest-pause partials - X12/7@10

EZ Incline Extensions - 35X17, 16, 15 @~10

Not ideal conditions as I was low on sleep, working out in the morning on no food, and gym was swampy.  I would have liked to have done better on comp squat than last week's pause squat, but oh well.  I have a couple of weeks to see if I can make some jumps.

Unassisted Pull-Ups are about 2 reps stronger than they were when I tested them at the beginning of this block, so that's nice.

Incline Extensions with the EZ bar were interesting.  Harder than with a single DB, but easier than with a cable attachment.

Deficit DL, Pecs, Legs

sRPE @8

BW - 223

Deficit DL - 

-    up to 410X1(PR) @ 9

-    375X3(PR) @8.5

-    315X3, 3 @~6

DB Bench - 50sX15, 12 @~10

Machine Flyes - X10 @10

Leg Accessory Supersets -

-    Seated Leg Curls - X15, 11, 11 @9/10

-    Machine Adduction - X13, 13, 11 @9/10

-    Leg Extensions - X8, 10, 10 @9/10

Really didn't think I was going to be able to get a PR single on Deficit pulls this block.  I was thinking a lot about starting position and how to initiate the pull on the way to the gym, and possibly some things came together at the right time.

Been hitting triceps pretty consistently, and wanted to give pecs some love before I head into a comp bench wave.

I've started getting an itch to work leg curls, so moving downstream from Big Hippers to...Thigh Blasters?

Close-Grip Bench, Leg Press, Rows

sRPE @7

BW - 224

Close-Grip Bench - 

-    up to 245X1(PR) @10

-    215X3(PR) @9

-    185X3, 3 @~7

Leg Press - 3ppsX11, 11, 10 @9/10

CS Rows - 115X11, 10, 9 @9/10

Two more PRs to close out the wave of close grips.  Hopefully translates to good things for comp bench next wave.

Pause Squats, Pull-Ups, Triceps

sRPE @8

BW - 223

Pause Squat - 

-    up to 355X1(PR) @9

-    300X3(PR) @8.5

-    275X3, 3 @~7

Band Pull-Ups - Avg.Band Under KneeX6, 6, 4 @9/10

Machine Pullovers w/ rest-pause partials - X17/12 @9.5

DB Incline Extensions - 20X13, 16, 15 @8/10

A very successful Pause Squat wave.  We'll see how it translates to comp Squat starting next week.

Took some doing to get in a position on the adjustable benches where I could do smooth reps on incline extensions without hitting something.  Once I did, they are starting to feel more stable.  Lots of room for these to improve.  Unlike OH Extensions, these don't really ever feel relaxed at the bottom because of tension at the shoulder.

Deficit DL, Hips, Dips

sRPE @7.5

BW - 225

Deficit DL - 

-    up to 395X1 @9.5

-    370X3(PR) @9

-    315X3, 3 @~6

Big Hipper Supersets - 

-    Machine Knee Raise - X13, 12, 11 @10

-    Hypers - BWX13, 13, 13 @~10

-    Adductor Machine - X13, 14, 15 @10

Machine Dips - 135X15, 13, 10 @9/10

This time around with Deficits, it's been a challenge getting into good starting position and maintaining it below the knees.  Managed to go a bit heavier this week and also pull a PR triple, but it's the most challenging of the 3 main lift variations this wave.

Built up a lot of fatigue on DLs, so did the lowest fatigue movements on hip supersets.

Forgot to do curls dagnabbit.