Dippin' into Dips Week 3. Day A.

sRPE @8

BW - 224

Dips - 

-    BW+90X1 (PR) @10

-    BW+50X5, 5, 5 (PR) @8/9.5

DB Incline - 50sX12, 7 @10

GHR - BWX15, 10 @~10

Lat Pushdowns - X14, 8 @10

DB OH Extensions - 55X13, 10, 8, 7 @10

Rep and Volume PRs on Dips.  Normally, I prefer using a DB for weighted Dips, but I couldn't miss the chance to use two 45s for this set.

Dippin' into Dips Week 1. Day B.

sRPE @7

BW - 226

Dips - BWX5, 5 @~6

Incline DB 45-deg. Raise - 20sX9, 8 @10

ATG Pause Squat - 

-    315X1 @9

-    225X5, 5 @7/8

BB Curls - 90X10, 6(PR) @~10

DB LTEs - 20sX11, 10 @~10

Adductors were like, "since when do we Squats 2X in 1 week?" 

Nice little Volume PR on Curls.

Chin-Up War Week 10. Day C.

sRPE @7.5

BW - 223

Chin-Ups - 

-    up to BW+45X 1@10

-    BW+25X3, 3 (PR) @8.5/9.5

1-Arm Pull-Downs - X12, 10, 9, 7 @9.5/10

Dips - 

-    up to BW+90X1(PR) @9

-    BW+60X5, 5(PR) @~10

Machine Adduction - X12, 11 @10

Lying DB Curls - 20sX9, 9, 7 @~10

Nice little group of Rep and Volume PRs on Chins and Dips.

Chin-Up War Week 10. Day A.

sRPE @7.5

BW - 224

Chins - BWX8, 5, 4, 4 @9/10

CS Rows - 135X15, 10, 8 @~10

Hack Squats - 125X10, 8 @~9

EZ OH Extensions - 60X11, 8 @~10

BB Curls - 85X8, 8, 8, 8(PR) @7.5/9

Chin strength came back a bit over last week, but still feeling plateau-y.  However, recovery is still feeling ok so I'm not sure if I should keep grooving here for a while, or think about shifting focus.  Hitting 10 reps does not feel imminent.  Maybe I back off the initial sets and see if I can hit 4 sets of 5?  Sets of 6 across at ~this BW would set some Volume PRs...

Chin-Ups remain one of my worst lifts.  However, all around upper body pressing strength is definitely in the chat.

85 for 4 sets of 8 is a Volume PR on curls.  I've backed off the RPE on the initial sets the last couple of weeks so I can grab these low-ish hanging Volume PRs.  

Chin-Up War Week 9. Day A.

sRPE @8

BW - 224

Chins - BWX6, 5, 4, 4 @9.5/9

CS Rows - 135X14, 10, 8 @9.5/10

GHR - BWX14, 11 @9.5

1-Arm DB OH Extensions - 25X13, 11 @9.5/10

BB Curls - 85X10, 10(PR), 10(PR) @7.5/10

Recovery has been off, and I think that impacted Chin-Up strength out of the gate.

85 for 2 and 3 sets of 10 are Volume PRs.

Chin-Up War Week 8. Day C.

sRPE @7

BW - 225

Chin-Ups - BWX3, 3, 3 @~7.5

1-Arm Pull-Downs - X10, 9, 8 @9.5

Dips - 

-    up to BW+85X1(PR) @9.5

-    BW+55X5, 5(PR) @9.5/10

Adductor Machine - X19, 16 @~10

Lying DB Curls - 15sX12, 10 @~10

Everything felt pretty good today.

1 Rep and 2X5 PRs on Dips was a bit unexpected.

Chin-Up War Week 8. Day A.

sRPE @7

BW - 223

Chin-Ups - BWX9, 5, 4, 4 @10

CS Rows - 135X13, 9 @~10

Roman Chair Squats - BWX15, 12 @~9

BB OH Extension - 45X12, 10 @9

BB Curls - 85X13(PR), 8(PR) @10

Chins felt a little flat week-over-week.

Rep and Volume PRs on Curls. 

Chin-Up War Week 7. Day A.

sRPE @7

BW - 226

Chins - BWX9(PR), 5, 4 @10/9

CS Rows - 135X11, 10 @10

Hypers - BWX16, 14, @8/9

EZ OH Extensions - 55X12, 10 @10

BB Curls - 85X12(PR), 7(PR) @10

Another Rep PR on Chins, but barely got that last rep over the bar.

Wasn't feeling GHR today, so just kicked out some hypers instead.

85 for 12 is a Rep PR on Curls, and for 2 sets of 7 is a Volume PR as well.  Feel like I may shoot for a new 95# Rep PR with a 45# barbell at the end of the block.  

Chin-Up War Pivot. Day A.

sRPE @6.5

BW - 224

Chins - BWX8, 4 @9.5/8

CS Rows - 135X8, 7 @7.5/8

GHR - BWX14, 12 @9.5/9

1-Arm DB OH Extensions - 25X13, 10 @10

BB Curls - 85X8(PR), 6(PR) @~8

Reduced volume and intensity and swapping out Chin-Up Accessories this week.

85X8 and for 2 sets of 6+ are Rep and Volume PRs on Curls.  I didn't even know that at the time.  Nice to get some PRs at lower RPE.

Chin-Up War Week 5. Day A.

sRPE @9

BW - 224

Chins - BWX8(PR), 6(PR), 4, 4 @~10

DB Rows - 100X11, 10, 8 @~10

GHR - BWX13, 11 @~10

DB OH Extensions - 45X13, 10 @9/10

BB Curls - 75X16(PR), 12, 12(PR) @~10

224 BWX8 is a Rep PR on Chins, and for 2 sets of 6+ is a Volume PR.

On Curls, 73X16 is a Rep PR, and 3 sets of 12+ is a Volume PR.

Things are getting a bit gut busting, so I think I'll push through this week, and then do a slight pivot to some different accessories.

However, my Chin-Up and Curl strength have increased by over 10% from where I started this block.  By my metrics, Chin-Ups are no longer (currently) my worst lift.  I want to do another block to see if I can at least shore up these gains if not make more, and then I'll switch focus to something else.

Chins, Hips, Curls

sRPE @7

BW - 223

Chins w/ Straps - BWX6, 5, 4, 3 @10

Hanging Knees-to-Chest w/ Straps - BWX8, 5 @9.5/8

BB Curls - 80X11(PR), 7, 7(PR) @~10

Chin strength rebounded slightly this week.  Still using straps because of bandage on finger.

Bandage kept trying to come off during K2C no matter how much electrical tape I kept wrapping it in.  Stopped after 2 sets.

Nice to hit Rep and Volume PRs on straight bar Curls.  Haven't done them since May.

Dips, Bench, GHR

sRPE @6.5

BW - 223

Dips - BW+45X5, 5, 5, 5 @9/10

CG Cambered Bench - up to 205X1 @10

GHR - BWX14, 12, 12, 9 @9/10

268 (BW+45) for 4 sets of 5 is a Volume PR on Dips.  e1RM to end this block isn't great all time, but at least it's nice to end with some kind of PR.  

Thinking of making CG Cambered Bench my primary Bench movement for a while, so got a little test on it here.  

Low-Rep Volume PRs. Week 2. Session A.

sRPE @ 6

Squats -

255X3 @5

275X1 @4

285X1 @5

305X1 @6

280X3, 3, 3 @~6

Press - 95X5, 5, 5, 5, 5, 5 @5/7

X-Body, 1-Arm Cable Laterals (031 Tempo) - X14, 13 @~9.5

Rower - HIIT; 10 minutes

Week 2, and upped volume by about 70%.

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

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 4. Session A.

sRPE @7

BW - 222

Squats - 

315X1 @6.5

255X6, 6, 6, 6 @5/7

Press - 105X3, 3, 3, 3, 3, 3 @6/7

JM Press - 75X16, 16 @8/9.5

105 for 6 sets of 3 is a Volume PR on Press.

I'm annoyed by the Squats because back in  July, prior to all the schedule disruptions I've had, I hit 265 for 4 sets of 9 at comparable RPEs.  Mike T. always says, "you can't get back, you can only move forward," but it's hard not to want to be back where I was only 3 months ago.

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

sRPE @7

BW - 224

Deadlift - 

365X1 @6

385X1 @7

285X6, 6, 6, 6 @~6

Dips - BWX9, 9, 9, 9 @7/10

Band-Assisted Chins (medium band under knee) - BWX4, 4, 4, 4 @~8 (w/straps)

On Dips, 4 sets of 9 at this BW is a Volume PR.

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 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 A.

sRPE @6

BW - 226

Squats -

275X1 @5.5

305X1 @6

245X6, 6, 6, 6 @~5

Press - 100X3, 3, 3, 3, 3, 3 @5/6

JM Press - 70X15, 15 @~7

Stationary Bike - HIIT; 10 rounds / 6 minutes

100 for 6 sets of 3 is a Volume PR on Press.

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.