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 3. Day B.

sRPE @6.5

BW - 225

Chins - BWX2, 2, 2 @7

Lat Pushdowns - X13, 11, 9 @10

ATG Pause Squat -

-    up to 315X1(PR) @9

-    225X5, 5 @~7

BW JM Press - BWX12, 10 @10

DB Hammer Curls - 35sX11, 9 @10

Solid session.  Strength on just about everything was bumped up today.

Chin-Up War Week 1. Day B.

sRPE @7

BW - 223

Chins - BWX2, 2 @~8

Pull-Downs - X14, 11 @~10

BW JM Press - BWX13, 11 @10

ATG Pause Squats -

-    up to 295X1 @9.5

-    225X5, 5 @~7.5

1-Arm Bayesian Curls - X12, 10 @~10

Moved the safety rail up in the Squat rack and did the BW JMs between warm-up sets of Squats.  Fun!

Upper Back, Hips, Triceps

sRPE @7

BW - 227

Upper Back Attack (all done with Thoracic Extension/Flexion) -

-    Cable Rear Delt Rows - X18, 14, 14 @10

    -    Rest-Pause Long ROM Partial - X7 @10

-    Cable Rows - X17, 13, 12 @10

    -    Rest-Pause Long ROM Partial - X7 @10

-    Cable Scapular Retractions - X13, 12, 12 @10

    -    Rest-Pause Long ROM Partial - X7@10

Big Hipper Super-Sets -

-    GHR Bent-Knee Sit-Ups - BWX11, 11, 10 @8.510

-    GHR - BWX13, 10, 10 @9/10

-    Copenhagen Planks - BWX12, 11, 10 @8.5/10

BW JM Press - BWX10, 9, 9 @~10

I'd encourage anyone to try incorporating Thoracic motion and Long ROM Partials with their upper-back hypertrophy training.  The thoracic extension/flexion feels like a more complete movement, and the partials give a very compelling burn.

Got to try the full "Big Hipper" super-set idea out.  Chose to also try out a bent-knee GHR sit-up variation instead of my usual Hanging Leg Raise.  Thinking is that the bent knee will stretch out the Rectus Femoris and hit it a bit harder as a result.

I think you could go really nuts with super-setting Hip Flexion, Extension, and Adduction.  The most ridiculous version I can think of is Hanging Toes-to-Bar, RDLs, Sumo Belt Squat.  Recovery better be on point for that.  On the other end of the spectrum, you could do Seated Knee Raises, 45 Degree Hypers, and the Adduction machine.  

Chins, Front Squats, Triceps

sRPE @6.5

BW - 223

Chin-Ups - 

-    Avg. Band Under Foot - X5, 5, 5, 3, 3 @7.5/8

-    Long-ROM Partials - BWX5, 4, 3, 3 @~9

Front Squat - up to 225X1 @9

BW JM Press - BWX12, 10, 10 @8.5/9.5

Since I'm doing the Long-ROM partials on chins, thought I'd try out a few weeks of band assisted.  See what happens when I come back to regular chins if I do "overload" variations for both the top and bottom of the ROM for a while.  Might do under foot for a few weeks and then switch to under knee.

According to my logs, this is the first time I've done Front Squats since September of '22.  Also, apparently this is a 1 Rep PR?  I had no idea at the time, but apparently my previous heaviest Front Squat was 205X2 in 2015.  I haven't done this movement regularly since then, and I usually did it for higher reps.  Still nice to get a PR while doing ~2X weekly training.