Chins, WG DL, Triceps

sRPE @7

BW - 222

Chin-Ups -

-    Avg. Band Under Knee- X6, 5, 3, 3, 3 @~9

-    Long-ROM Partials - BWX6, 5, 4, 3 @~9

WG DL w/straps -

315X3 @6

365X1 @8.5

385X0 @11

335X4 (PR) @8.5

DB Tate Press - 30sX20, 18, 12 @7/9

Starting a wave of assisted chins with the band under my knee.  Interesting that the numbers look basically the same as the partials.

Went for a PR single on Wide Grip DL.  It got a little away from me off the floor.  I thought about retaking it, but opted for a PR set of 4 instead.

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

sRPE @7.5

BW - 220

Chins - BWX3, 2, 2, 2 @9/8

BB Rows - 135X14, 10 @7.5/*

BB Curls - 65X11, 11, 11, 11 @6.5/8

DB OH Tate Press - 35sX11, 10 @ ~10

*I tweaked my back the day before on my first back-off set of Squats.  It felt fine heading into this session, and then I tweaked it again on my 2nd set of rows.  Bum-mer.

On Curls, this year I've been pushing my Volume PRs up to 4X20 before increasing weight.  However, the last few weeks pushing sets with 60 lbs. was right up against the wall as far as what I could handle, and I'm 99% sure I was about to bounce of the wall if I tried to push sets of 16.  I was already mentally and physically fatigued from the back tweaks, so I decided to increase weight and drop reps down to something more "get-able."  65 for 4 sets of 11 is a Volume PR.

With the back tweak, I was nervous about getting set up for the Hermano Press, so I messed around with seated DB OH Tate Press instead.  They were ok, but not my favorite. 

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

sRPE @6.5

BW - 224

Chins - BWX3, 2, 2, 2 @9.5/8

BB Rows - 135X13, 13 @6.5/8

BB Curls - 60X15, 15, 15, 15 @8.5/10

EZ OH Tate Press - 75X13, 10 @8/10

60 for 4 sets of 15 is a Volume PR on Curls.  Barely got all of these.

Coming off several days of a bad cold.  Skipped 'A' session this week.

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

sRPE @6.5

BW - 222

Chins - BWX3, 2, 2, 2 @9/7.5

BB Rows - 135X12, 12 @6/7

BB Curls - 60X14, 14, 14, 14 @7/9.5

EZ OH Tate Press - 75X12, 12 @7.5/8

Rower - HIIT; 6 rounds / 10 minutes

60 for 4 sets of 14 is a Volume PR on Curls.

I'd been thinking about trying Incline Tate Presses instead of flat since I'm already doing JM Presses.  A buddy at the gym has been doing BB Tate Presses, and it suddenly occurred to me to try Overhead with an EZ Bar.  These actually felt pretty good, and my triceps are a bit sore the next day.

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

sRPE @6.5

BW - 221

Chins - BWX3, 2, 2, 2 @8/7.5

BB Rows - 135X11, 11 @6/7

BB Curls - 60X13, 13, 13, 13 @7.5/8.5

DB Tate Press - 40sX11, 11 @7.5/8

Stationary Bike - HIIT; 10 minutes / 6 rounds

60 for 4 sets of 13 is a Volume PR on Curls.

Med.-Rep Volume PRs. Week 0.75. Session A.

sRPE @6.5

BW - 222

Chins - BWX2, 2, 2, 2 @7.5/8

BB Rows - 135X10, 10 @6.5/8.5

BB Curls - 60X12, 12, 12, 12 @7/8.5

DB Tate Press - 40sX10, 10 @7.5/9

Rower - HIIT; 8 rounds / 14 minutes

60 for 4 sets of 12 is a Volume PR on Curls.

Med.-Rep Volume PRs. Week 0.5. Session B.

sRPE @6.5

BW - 221

Chin-Ups - BWX2, 2, 2, 2 @8/9

BB Rows - 135X9, 9 @6/7

BB Curls - 60X11, 11, 11, 11 @6.5/8.5

DB Tate Press - 40sX9, 9 @~8

Rower - HIIT; 12 minutes / 7 rounds

60 for 4 sets of 11 is a Volume PR on Curls.

Med.-Rep Volume PRs. Week 0. Session B.

sRPE @5

BW - 217

Chins - BWX1, 2, 3 @8/9

BB Rows - 135X8 @6

BB Curls - 60X11, 11 @7/8

DB Tate Press - 40sX8 @7

Stationary Bike - HIIT; 7 rounds / 12 minutes

Mid-Rep Volume PRs. Squat, ME Upper

sRPE @8

BW - 221

Squats - 

315X1 @7

290X9, 9 @~8

Leg Extensions - X12, 12 @~9

High Incline - 

175X1 @8.5

185X1 @9

3-Board Bench - 225X5, 5, 5 @~8

DB Tate Press - 

30sX15 @9.5

35sX12, 15, 15 @9/10

290 for 2 sets of 9 is a Volume PR on Squats.  That was my goal for the day.  "Made up" volume with Leg Extensions after that.

Then I worked in on Max-Effort Upper Day with one of my Konjugate Krew buddies.

185X1 on High Incline is a PR on that lift.

Never done 3-Board Bench before, so that's all technically PRs on that.  My best Reverse Camber Bench is 185X19, but I think that's more of a 4-board.

DB Tate Presses were fun.  I haven't done them much, but got a nice little triceps pump from them. 

High-Rep Volume PRs. Week 5. Session D.

sRPE @8

BW - 218

Deadlift - 

405X1, 1 @7/8

265X8 @10*

Dips - BW+20X7, 7, 7, 7 @7/8

EZ Cable Face-Pulls to top of head - X14, 14, 10 @~8

Tate Press - 30's?X10, 10

super-set with

Machine Flyes - X10, 12

*strained an oblique or similar on my first down-set of DL.  Interfered very much with the rest of the training session.

However, 238 (BW+20) for 4 sets of 7 is a Volume PR on Dips.  No interference on this movement.

I was looking for a horizontal pulling movement I could do without too much pain.  Straight-arm pushdowns ended up being a no-go, so I then "invented" EZ Bar Cable Face-Pulls to the top of the head.  I actually felt these more in my shoulders than I really ever do with rope face pulls.

Jumped in on some conjugate accessory work with the guys at the end.

Hybrid Training. Week 8. Light Upper

BW - 229

Warm-up - Rope Triceps/Lats Pushdowns Superset

Bench - 167.5X3, 3, 3

CG Bench (3/0/0) - 157.5X3, 3, 3, 3

Incline, Paused Tate Press -
35sX6
40sX4, 4
giant-set with
DB Rolling Triceps -
35sX12
40sX7, 4

DB Rows - up to 80sX8, 6

Rope Face-Pull - X20, 15, 12 (straight-weight)
giant-set with
Rope Lat Pushdowns - X12, 10, 8 (straight-weight)

DB Hammer Curls - 35sX8, 7, 5 (paused on thigh)

That all looks like a lot of stuff, but it's actually just 5 things:
Barbell Bench - 7 sets
DB Triceps - 3 sets
DB Upperback - 2 sets
Cable Upperback - 3 sets
DB Biceps - 3 sets

Triples all moved nice and fast on the Speed Bench.

The 3 second eccentric with 157.5 wasn't nearly as challenging as 4 second eccentrics with 155 last week.  Kind of felt more like explosive work.

Giant-setting the Tate Press with the Rolling Triceps worked pretty well, but I was surprised how few reps I was able to get on the 2nd set.  Not sure if I should have stayed with the 35s or if I need to just start with the 40s (I'll probably do the latter).

That rope giant-set for upper back is still brutal.

Hybrid Training. Week 7. Light Upper

BW - 227

Bench - up to 157.5X5, 5

CG Bench (5/0/0) - 155X4, 4, 4, 4

Incline Tate Press - up to 40sX5, 4, 3

Rolling DB Extensions - 40sX6 (immediately following last Tate Press set)

DB Rows -
60s, 70s, 80sX8
85sX5

Rope Face-Pulls - X20, 15, 12 (straight-weight)
super-set with
Rope Stiff-Arm Pushdowns - X10, 10, 10 (same weight)

Had a lot going on this last week with family in town and some other stuff.  So it has been a week since I'd been in the gym, and I'd only gotten one run in the interim.  I had A LOT of energy walking into the gym today.  Since it was a light or "speed" day, I decided to push that energy into accessories instead of the speed bench.  (which was fine)

I stayed at the same weight for the TUT close-grips as I did last time.  These were a LOT easier following speed sets of 157.5X5 then 175X2.  I threw in an extra set, because the last rep on set 3 seemed too easy.  The last rep on set 4 felt more like what I've been used to.

Tried out the Tate Press for the first time.  Probably went way to heavy.  I tried to mitigate that on the last set by taking the same DBs on jumping over to a flat bench for a set of rolling extensions.  I used an incline bench for the Tate Press, because I'd seen a video of a guy doing them that way, and thought it might hit the triceps slightly different than CG Bench.  I will either go lighter on these in the future, or do them on a flat bench and finish every set with rolling triceps.

Did some DB Rows, and they felt pretty strong.  Looking back, I've never gone over 70 on these before, so...Rep PR!

Finished off with the same rear-delt/lat superset from last week (forgot to do biceps).  Still hard as hell.