Chin-Up War Week 9. Day A.

sRPE @8

BW - 224

Chins - BWX6, 5, 4, 4 @9.5/9

CS Rows - 135X14, 10, 8 @9.5/10

GHR - BWX14, 11 @9.5

1-Arm DB OH Extensions - 25X13, 11 @9.5/10

BB Curls - 85X10, 10(PR), 10(PR) @7.5/10

Recovery has been off, and I think that impacted Chin-Up strength out of the gate.

85 for 2 and 3 sets of 10 are Volume PRs.

Chin-Up War Week 8. Day C.

sRPE @7

BW - 225

Chin-Ups - BWX3, 3, 3 @~7.5

1-Arm Pull-Downs - X10, 9, 8 @9.5

Dips - 

-    up to BW+85X1(PR) @9.5

-    BW+55X5, 5(PR) @9.5/10

Adductor Machine - X19, 16 @~10

Lying DB Curls - 15sX12, 10 @~10

Everything felt pretty good today.

1 Rep and 2X5 PRs on Dips was a bit unexpected.

Chin-Up War Week 8. Day B.

sRPE @7

BW - 221

Chin-Ups - BWX3, 3, 3 @~7

Machine Pullovers - X13, 10 @~10

SLDL -

-    up to 355X1(PR) @10

-    275X5, 5 @8/9

BW JM Press - BWX13, 12 @9/10

Rope Curls - X13, 10 @10

Solid session.

I'm doing the Rope Curls with the really long rope attachment and my back to the rack, and my arms stretched out behind me.  They feel pretty good.

Chin-Up War Week 8. Day A.

sRPE @7

BW - 223

Chin-Ups - BWX9, 5, 4, 4 @10

CS Rows - 135X13, 9 @~10

Roman Chair Squats - BWX15, 12 @~9

BB OH Extension - 45X12, 10 @9

BB Curls - 85X13(PR), 8(PR) @10

Chins felt a little flat week-over-week.

Rep and Volume PRs on Curls. 

Chin-Up War Week 7. Day C.

sRPE @7

BW - 222

Chins - BWX3, 2, 2 @~6

1-Arm Pulldowns - X8, 7 @~10

CG Cambered Bench - 

-    up to 205X1 @9

-    155X5, 5 @6/7.5

Leg Curls - X13, 10 @10

Lying DB Curls - 15sX11, 10 @10

Solid session. 

Chin-Up War Week 7. Day B.

sRPE @7.5

BW - 221

Chins - BWX3, 2, 2 @7.5/6

Machine Pullovers - X12, 9 @10

ATG Pause Squats -

-    up to 295X1 @8.5

-    205X5, 5 @7/8

Rope Pushdowns - X18, 14 @9.5/10

Rope Curls - X12, 10 @10

Solid session.  I was conservative with the weight on Squats because I'm having some adductor discomfort just below parallel, but it didn't get worse during the session or be very noticeable at all in the hours since.

Chin-Up War Week 7. Day A.

sRPE @7

BW - 226

Chins - BWX9(PR), 5, 4 @10/9

CS Rows - 135X11, 10 @10

Hypers - BWX16, 14, @8/9

EZ OH Extensions - 55X12, 10 @10

BB Curls - 85X12(PR), 7(PR) @10

Another Rep PR on Chins, but barely got that last rep over the bar.

Wasn't feeling GHR today, so just kicked out some hypers instead.

85 for 12 is a Rep PR on Curls, and for 2 sets of 7 is a Volume PR as well.  Feel like I may shoot for a new 95# Rep PR with a 45# barbell at the end of the block.