Chins, Hamstrings, Pecs, Biceps

sRPE @7

BW - 224

Chin-Ups w/Straps - BWX4, 3, 2, 2 @10/8

Leg Curls - X13, 13, 10, 9 @10

Cable Flyes - X13, 12, 12, 10 @10

super-set with

Cable Curls - X11, 9, 8, 7 @10

Fighting a cold so that may have impacted Chin-Up performance.   Also have a cut on my finger, so I had to use straps to make sure the band-aid didn't come flying off and land on someone else's face.

Dips, Legs, Shoulders, Triceps

 sRPE @9

 BW - 223

Dips - BW+25X7, 6, 5, 4 @9/10

BFE Split Squats - BWX14, 9, 12 @8.5/9

Cable Laterals - X12, 10, 9, 9 @~10

1-Arm DB OH Extensions - 20X13, 10, 9, 8 @10

One of the most humid days in the gym I've experienced.

One more rep on the last set of Dips would have been a Volume PR.  Oh, well.

Both Feet Elevate Split Squats had me gasping in the heat.  Lost count and forgot to do the 4th set.

There was a new kid in the gym asking for LOTS of help and advice.  Tried to help him out as best I could without overwhelming him with info, or getting too distracted from my own workout.  Hope he keeps at it.

Press, DL

sRPE @6.5

BW - 226

Press - 

-    up to 155X1 @9.5

-    135X1, 1, 1 @~8

SLDL - 235X5, 5, 5, 5 @6/7

Not a terrible place to start the Press wave.  We'll see how the next couple of weeks go.

SLDL felt great even with more weight.

Time crunched so had to skip accessories.

Chins, Adductors, Pecs, Biceps

sRPE @6.5

BW - 223

Chins - BWX6, 5, 4, 3 @10

Adductor Machine - X20, 20, 18 @6/8

Machine Flyes - X11, 10, 8, 7 @10

super-set with

DB Curls - 30sX12, 9, 8, 7 @10

Not the performance I was hoping for out of the gate on Chins.  We'll see how the rest of this wave goes, and then I've got one more idea for a "Total War, Brother" approach to Chins, and then I may retire this lift from my regular goals.  Frustrating because my lats, etc. have noticeably hypertrophied over the last year+, but performance on this movement never really improves.

Adductor Machine performance weirdly surged on this day.  So that's...a win?

Dips, Hypers, Shoulders, Triceps

sRPE @8

BW - 224

Dips - BWX10, 10, 6, 7 @9.5/10

Hypers - BWX16, 13, 12, 13 @9.5/10

Machine Laterals - X11, 11, 8, 7 @9/10

super-set with

Machine OH JM Press - X12, 9, 7, 8 @~10

Dips came in a couple of reps shy of where I'd hoped they would.  I'll add weight next week.

I was going to do GHR, but Adductors were still really sore from ATG Squats on Friday.  Opted for Hypers instead.  Nice reminder that you can get a decent low back pump with just BW Hypers.

Press, Squat, Triceps

sRPE @8

BW - 222

Press paused at forehead - 

-    up to 155X1(PR) @10

-    115X3, 3, 3 @6.5/7.5

ATG Squats - 225X7, 7, 7, 7 @8/9

Low Incline PJR Pullover - 45X12, 10, 9, 9 @9/10

Pretty excited to see what happens with comp Press over the next few weeks.  155 is my best double on Press.

ATG Squats and the humidity in the gym took a LOT out of me.  I didn't have the gas to do my usual Back/Triceps superset.  Luckily, PJR Pullovers give you a bit of both.

Two days later, my legs and triceps are screaming at me.

Chins, Hamstrings, Pecs, Biceps

sRPE @7

BW - 224

Chin-Up Partials w/Straps - BWX10, 8, 7, 5 @10

Leg Curls - 

-    X15, 11, 12 @10

-    Partials Drop-set X11, 9, 19 @10

Lying DB Curls - 15sX12, 11, 10, 9 @10

super-set with

DB Flyes - 15sX11, 9, 9, 7 @10

Historically, Chin-Up Partials are ~107% of my full chins.  Would be cool to come in next week and bust out a set of 8 clean Chins, but we'll see.