Higher-Rep Volume PRs. Week 6. Session B.

sRPE @7

BW - 218

Chin-Ups - BWX6 @9.5

Hanging Reverse Shrugs - up to BW+45X9 @10

DB Curls - 

45sX6 @9.5

40sX8, 8 @8/10

35sX10 @9.5

BW Skullcrushers - BWX14, 12 @9

More pivot-ish action.

I've noticed that initiating the pull on chins from a dead hang has felt weak and uncomfortable so today I fucked around with weighted reverse shrugs just to see what they feel like.  On one hand, they feel kind of silly to do, on the other hand...[shrugs]

Swapped out for DBs on curls for one week before going back to straight-bar next week.

Did the BW Skulls in the Smith Machine.  Angle was a little lower and so couldn't get as many reps.

Higher-Rep Volume PRs. Week 5. Session B.

sRPE @7.5

BW - 215

Chins - BWX4, 4, 3 @~7.5

Density Chins -BWX2 every 0:30; 3:00 minutes / 12 reps @9.5

Curls - 50X20, 20, 20, 20 @6.5/9

BW Skullcrushers - BWX16, 16 @~7.5

Rower - HIIT; 12 minutes / 7 rounds

On Curls, 50 for 4 sets of 20 is a Volume PR, and my end-goal for this weight.  Will probably do DB Curls next week and then reset to 55 lbs. to start the next block.

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

sRPE @7

BW - 216

Chins - BWX4, 3, 3 @~8

Density Chins - BWX1 every 0:15; 3:00 / 12 total reps @8.5

Curls - 50X19, 19, 19, 19 @6.5/9

BW Skullcrushers - BWX15, 15 @6.5 (long rest between sets)

Stationary Bike - HIIT; 7 rounds / 12 minutes

Chins felt a smidge stronger this week.

On Curls, 50 for 4X19 is a Volume PR.  The latter sets are getting pretty hard, and I'm having to push rest times a bit.  Still pretty confident I'll hit 4X20 next week and then be able to reset to more weight.

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

sRPE @7

BW - 216

Chin-Ups (w/straps) - BWX4, 3, 3 @~8

Density Chins (w/straps) - 1 rep every 0:15; 3 minutes / 12 total reps @9

Curls - 50X18, 18, 18, 18 @6/8.5

BW Skullcrushers - BWX14, 14 @6.5/7

Stationary Bike - HIIT; 7 rounds / 12 minutes

Calluses bothered me last week on chins so I tried straps this week.  Easier on hands, but not appreciably easier strength wise.

On curls, 50 for 4 sets of 18 is a Volume PR. 

Higher-Rep Volume PRs. Week 2. Session B.

sRPE @7

BW - 216

Chins - BWX4, 3, 3 @~8.5

Density Chins - BWX1 every 0:15; 3:00 / 12 reps @9.5

Curls - 50X17, 17, 17, 17 @6.5/8.5

BW Skullcrushers - BWX13, 13 @6.5/7

Rower - HIIT; 12 minutes / 7 rounds

Chins felt terrible today for some reason.

50 for 4X17 is a Volume PR on Curls.

Higher-Rep Volume PRs. Week 1. Session B.

sRPE @ 6.5

BW - 215

Chins - BWX4 @8

Density Chins - BWX1 every 0:15; 3:00 / 12 total reps @8.5

Curls - 50X16, 16, 16, 16 @7/8.5

BW Skullcrushers (to chin) - BWX12, 12 @~7.5

Stationary Bike - HIIT; 7 rounds / 12 minutes

Density chins have been pretty demanding in the past, so I only did 1 set of regular chins here in this first week.

On Curls, 50 for 4 sets of 16 is a Volume PR.

Inspired by the Kilo Krew, I may play around with touching the BW Skulls to a different point on each rep (neck, chin, forehead).  These were all to the chin.

BBM PB I Block 2. Cycle 3. GPP Session B.

sRPE @5

BW - 207

Curls - 50X20, 16, 14 @~9

super-set with

BW Skullcrushers - BWX15, 15, 13 @7/8.5

Pull-Downs - X17, 13, 12, 10 @~9.5

Airdyne - HIIT; 20 minutes

BBM PB I Block 2. Cycle 2. GPP Session B.

sRPE @5

BW - 205

Curls - 50X17, 15, 12 @~8

super-set with

BW Skullcrushers - BWX14, 14, 13 @6.5/9

Pull-Downs - X12, 10, 8, 8 @~10

Airdyne - HIIT; 20/140sec.; 11 rounds (20 minutes)

BBM PB I Block 2. Cycle 1. GPP Session B.

sRPE @5.5

BW - 204

Curls - 50X16, 14, 12 @~9

super-set (0:30 rest) with

BW Skullcrushers - BWX12, 13, 14 @7/8

Pull-Downs - X16, 12, 10, 10 (straight-weight) @~9/10

Airdyne - LISS; 30 minutes

I've never done BW/Inverted Skullcrushers before.  Pretty fun.  I just did them on the curl bar after I racked it.