Bench, Toes-to-Bar, Curls

sRPE @5.5

BW - 223

Bench - up to 245X1 @9.5

Toes-to-Bar - up to BWX7(BW Rep PR) @10

BB Curls - up to 80X10 @10

First comp Bench since early March.  Heaviest Bench since I hit 255 last July which tied my previous PR.  

Haven't done TTB since November.

On Curls, 80X10 ties my previous PR.  Haven't done BB Curls since mid-February?

Possible take-aways:

-    Bench - This wasn't really a surprise.  I've been doing a flat bench variation almost every week and regularly hitting 225+ singles on them.  Nice to be in striking distance of my previous PR.

-    TTB - Had no idea how this would go, but I've been doing a lot of vertical pulling and hip flexion, so I guess that worked.

-    Curls - Also didn't know how this would go as I've been doing a lot of Long ROM training, partials, tempo, pauses, etc.  Maybe at the end of the day, it's a single-joint exercise and I should expect BB-style training to carry-over really well to that.

-    With working all these variations instead of the main lifts, am I conjugate now, lol?

Low-Rep Volume PRs. Week 1. Session C.

sRPE @6

BW - 220

Bench -

triples up to 155X3 @5

singles up to 185X1 @5.5

back-off to 165X3 @5.5

Toes-to-Bar (w/straps) - BWX5, 5 @~8

Pause Squat - 225X5, 5 @~5

Stationary Bike - HIIT; 10 minutes

Intro week continues.

Not very exciting numbers, but you gotta start somewhere. 

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

sRPE @7

BW - 223

Bench - 

205X1 @5.5

225X1 @7

175X6, 6, 6, 6 @~6

Toes-to-Bar - BWX5, 4, 4, 4 @8.5/7.5

Reverse Safety Bar Box Squats - 200X4, 4, 4, 4 @~7

Felt much better in this session that I have for the last couple.

On TTB, at this BW, that's a 5 Rep PR and a 4X4 Volume PR.  

Upped the intensity a bit more on the Eliminators than what I'd programmed for, but I'm still exploring the movement.  It's amazing how challenging the upper back so much make my legs feel so SLOW at this low of an absolute weight.

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

sRPE @6.5

BW - 223

Bench - 

205X1 @6

165X6, 6, 6, 6 @~5

Toes-to-Bar - BWX4, 3, 3, 3 @7.5/6.5

Reverse Safety Bar Box Squats - 190X4, 4, 4, 4 @~6.5

Stationary Bike - HIIT; 7 rounds / 12 minutes

4 reps at this BW is actually a Rep PR on TTB.

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

sRPE @6

BW - 222

Bench - 

205X1 @7

155X6, 6, 6, 6 @4/5

Toes-to-Bar - BWX3, 3, 3, 3 @5/7.5

Reverse Safety Bar Box Squats - 160X4, 4, 4, 4 @4.5/5.5

Rower - HIIT; 6 rounds / 10 minutes

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

sRPE @6

BW - 224

Bench - 

215X1 @7.5

185X6, 6 @6/8

Toes-to-Bar - BWX4, 4 @6.5/7

Reverse Safety Bar Box Squats ("Eliminators") - 210X4, 4 @7/8

Rower - HIIT; 8 rounds / 14 minutes

Bench strength dipped significantly this week.  I think I can begin to approximate normal training next week, or for sure the week after.

I think I'll drop the weights on the PLs back about 20 lbs. and try to add the volume back in quickly.  I should be able to hit some 4X6 PRs on Bench and DL pretty quickly once I'm acclimated to the Volume.  For Squat we'll just have to see how long I go before I start to plateau.

8 weeks is the longest I've pushed it since I started structuring my blocks Mike T-style.  Lately I've been hitting the wall around 5-6 weeks.  But I've been cruising at this lower volume/lower frequency for ~3 weeks already and I have no idea how my body will react when I increase both within the same cycle.

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

sRPE @6.5

BW - 220

Bench - 

225X1 @6.5

235X1 @7.5

185X6, 6 @6.5/7

Toes-to-Bar - BWX4, 4 @7/8.5

Reverse SSB Box Squat - 210X4, 4 @6.5/7

Rower - HIIT; 8 rounds / 14 minutes

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

sRPE @6

BW - 218

Bench - 

225X1 @7.5

185X6 @7

Toes-to-Bar - BWX4 @6

Reverse Safety Bar Box Squats - 220X4 @8

At the gym, we call the Reverse SSB Box Squats "Eliminators."  Just really hard for some reason; much harder than doing them as free squats.  The first time we did them in a max-effort team training session, two of us had to bow out because our upper backs started cramping so hard.  

Mid-Rep Volume PRs. Week 5. Session C.

sRPE @9

BW - 221

Press - 100X6, 6, 6, 6, 6 @6.5/8

Toes-to-Bar - BWX4, 4, 4, 4 @7.5/9.5

Belt Squat - up to 140X7 @6

Lots of fatigue still carrying over from jumping back into the full program on Monday.  All performance feeling generally muted, and leg DOMS majorly impacting anything lower body.

Mid-Rep Volume PRs. Week 3. Session C.

sRPE @7

BW - 217

Press - 100X6, 6, 6, 6, 6 @6/7

Toes-to-Bar - BWX5, 5, 5, 5 @~7.5

Belt Squat - 

140X7 @~5

175X7, 7 , 7 @~7.5

Stationary Bike - HIIT; 9 rounds / 16 minutes

100 for 5 sets of 6 is a Volume PR on Press.

Mid-Rep Volume PRs. Week 2. Session C.

sRPE @7

BW - 218

Press - 95X6, 6, 6, 6, 6 @5.5/6.5

Toes-to-Bar - BWX4, 4, 4, 4 @6.5/7.5

Belt Squat - 140X7, 7, 7, 7 @6.5/6

95 for 5 sets of 6 is a Volume PR on Press.

2nd week in a row that the latter sets of Belt Squat were easier than the first.  Probably means I need to take even more time warming up on them.

Mid-Rep Volume PRs. Week 1. Session C.

sRPE @6.5

BW - 218

Intro week; ~-1 Set per movement

Bench - 

205X1 @6

225X1 @7

160X9, 9, 9 @~7

Toes-to-Bar - BWX4, 4, 4 @~7

Belt Squat - 140X7, 7, 7 @~6.5

Stationary Bike - HIIT; 16 minutes / 9 rounds

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

sRPE @7.5

BW - 220

Bench - 

235X1 @7.5

155X13, 13, 13 @5.5/9

Toes-to-Bar - BWX7, 4, 4, 4 @10/7

Leg Press (myo-reps) - 315pwX15, 5, 4, 3, 3 @~8.5

Rower - HIIT; 14 minutes / 8 rounds

155 for 3 sets of 12+ is a Rep PR on Bench.

This session was OK.  On the fence about if I should end this training block after this week, or see if I can squeeze a little bit more out next week.  Maybe I'll let DL day be the decider.  Oh, boy, I wish I'd gotten better sleep last night!

High-Rep Volume PRs. Week 3. Session C.

sRPE @7

BW - 218

Bench - 

225X1 @7

150X13, 13, 13 @6/8.5

Toes-to-Bar - BWX7, 6, 6, 6 @9/10

Leg Press (myo-reps) - 270pwX18, 5, 5, 5, 5, 5 @~9

Rower - HIIT; 8 rounds / 14 minutes

150 for 3 sets of 13 is a Volume PR on Bench.

218 (BW) for 3+ sets of 5+ is a Volume PR on TTB.

On the Leg Press myo-reps, added a rep to the activation set, and added a full set of 5 to the back-offs, so I'll add a plate next week.

High-Rep Volume PRs. Week 2. Session C.

sRPE @7.5

BW - 216

Bench - 

225X1 @7

145X13, 13, 13 @6.5/8

Toes-to-Bar - BWX6, 6, 6, 6 @7.5/9

Leg Press (myo-reps) - 3ppsX17, 5, 5, 5, 5 @~9

Stationary Bike - HIIT; 8 rounds / 14 minutes

145 for 3 sets of 12+ is a Volume PR on Bench.

High-Rep Volume PRs. Week 1. Session C.

sRPE @6.5

BW - 215

Bench - 

225X1 @7

145X13, 13 @6/7.5

Toes-to-Bar - BWX5, 5, 5 @6.5/8

Leg Press (myo-reps) - 3ppsX15, 5, 5, 5, 3 @~9

Rower - HIIT; 10 minutes

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

sRPE @8

BW - 218

Bench - 

225X1, 1 @6/7

145X17, 17 @7/9

Toes-to-Bar - BWX7, 7, 6, 6 @~8

KB Walking Lunges - 35sX16, 16, 16, 16 @7.5/8.5

Stationary Bike - HIIT; 7 rounds / 12 minutes

145 for 2X17 is a Volume PR on Bench.

218 (BW) for 2X7 and 4X6 are Volume PRs on TTB.

I'm so over these lunges.  May just do leg extensions to close out the block next week.

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

sRPE @8

BW - 215

Bench - 

220X1, 1 @6

140X17, 17 @6.5/9

Toes-to-Bar - BWX6, 6, 6, 5 @7/8

KB Walking Lunges - 35sX14, 14, 14, 14 @7/8

Rower - HIIT; 5 rounds / 8 minutes

Kept weight the same on Bench because I exceeded RPE targets last week.  Weight was easier this week.

215 (BW) for 3 sets of 6 is a Volume PR on TTB.

Walking Lunges continue to be exhausting.

Was out of gas for conditioning.  Made myself do some, but didn't have any "pop" in the reps and it started to feel like LISS intervals so I called it. 

I can tell it's about time for this training block to end.

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

sRPE @8

BW - 217

Bench - 

220X1, 1 @~6.5

140X17, 17 @7.5/8.5

Toes-to-Bar (w/straps) - BWX6, 5, 5, 4 @8/5.5

KB Walking Lunges - 35sX12, 12, 12, 12 @7/8

140 for 2X17 is a Volume PR on Bench.

217 (BW) for 4 sets of 4+ is a Volume PR on TTB.  Used straps again because these bothered my callouses so much last week.  Felt much better on hands.  While straps didn't seem to make a difference on chin-up strength the day before, I felt noticeably stronger on this movement with them.  Same reps as last week were much easier even at a higher BW.

Staying up late to watch basketball and training 3 days in a row had me pretty gassed out on lunges, and I'm training again the next day prior to a weekend vacation.  i.e. I used excuses to skip conditioning. 

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

sRPE @7

BW - 215

Bench - 

215X1, 1 @~6

135X17, 17 @6.5/8.5

Toes-to-Bar - BWX6, 5, 5, 4 @8/10

KB Walking Lunges - 35sX11, 11, 11, 11 @7/7.5

135 for 2 sets of 17 is a Volume PR on Bench.

215 (BW) for 4 sets of 4+ reps is a Volume PR on TTB.

Skipped conditioning because I had someplace to be.