Upper Push, Lower Accessories, Curls

sRPE @7

BW - 223

Cambered Bench +50# Chains - 185X3, 3, 3, 3, 3 @8/9

High Incline Bench - 

95X5, 5 @5.5/7*

up to 155X1 @9.5

Leg Extensions - X11, 10, 10 @10

super-set with

Adductor Machine - X14, 9, 10 @10

Glute Kickback Machine - X13, 10, 8 @~9.5

Gaspari Bar Curls - 

 -   straight set - 45X10, 8 @~10

-    w/ rest-pause Long-ROM Partials - 45X8/4 @10

Continuing to do pick movements on a whim in the moment around a loose structure.

I really nailed my chain set up on Cambered Bench.  Resistance curve was totally flat throughout.

*I got some leg cramping trying to do reps on High Incline so I switched and worked up to a hard single.

I didn't feel like having to set up anything plate-loaded for lower body, so I did a little machine circuit.  Never used the glute kickback machine before.  With a little fiddling, I was able to get it set up for a pretty good ROM.

Mid-Rep Volume PRs. Week 3. Session A. +ME Upper

sRPE @8.5

BW - 220

Squat - 

315X1 @6

340X1 @7

265X9, 9, 9, 9 @6/7

Bench - 

215X1 @5

225X1 @6

135+120 Chains X3 @9

145+120 Chains X3 @10

170X9, 9, 9, 9 @6/8.5

Rope Extensions - X19, 11 @9/10

265 for 4 sets of 9 on Squats is a Volume PR.

170 for 4 sets of 6+ on Bench is a Volume PR.

Worked in with the Konjugate Krew on Max Effort Chain Bench.  I've only ever really used chains on Squats, and was surprised how more "unstable" chains felt on bench.  Driving to lockout against the chains subtly carried over to driving the bar up on my sets of 9.  Fun!