Small Session. Biceps

Biceps DB Curls Giant-Set: 25s
Hammer - X6, 5, 5, 10
Incline - X4, 5, 5
Drag - X5, 5, 5

On these small sessions, I want to do one session or arms a week, and also avoid having to go to the gym on the weekends.  My schedule got thrown off by illness last week, so I've got heavy bench tomorrow.  That meant only biceps today.  I just made up this giant-set on the spot.  Hammer curls to warm-up the joint and get the brachialis going, incline fully supinated curls to really work the biceps through a full stretch, and then drag curls to overload the biceps after their fatigued from inclines.

I finished off with one burn-out set of hammer curls because it felt like they were getting short-changed a bit at this weight.

Full Body. Week 4. Deadlift

BW - 204

Bulgarian Split Squats -
BWX15
20X15
BWX15

DB Incline-
40sX15
50sX23, 15, 12

Deadlift -
135X5
185X4
225X3
275X2
315X1
365X1
285X3, 3, 3, 3, 3

Chins - BWX10, 6, 6, 4, 5 (31 total)

Solid session.

Grabbed a DB for my 2nd set of single-leg work, but these just felt crappy this week.   I'll try with weight again next week.

With Paul Carter's 350 method in mind, I got up to 50 reps in 3 sets with the 50's on DB Incline.  Next week I'll go up to the 55's and start over.

Deadlift felt solid.  Upped the weight and dropped the reps a bit on the work-sets.  These felt good, and when 6X3 feels easy, I'll push it up to 5X5, etc.

Chins were okay.  One more total rep than last time.

Felt rushed, so I skipped biceps.

Phase 2. Week 4. Accessory.

BW - 211

Machine Pullovers -
Warm-up set
Work Sets X13, 8 (straight-weight; same weight as last week)

Chins (overhand) - BWX4, 3, 2 (paused at top and bottom)

Pulldowns (underhand) - X15, 11, 9 (straight-weight; same weight as last week)

Machine Flyes -
Warm-up set
Work Sets X15, 10 (straight-weight; same weight as last week)

DB Bench (neutral grip; elbows out) - 50sX18, 12, 9

Rope Pushdowns - X20, 15, 15, 15, 15 (straight-weight; same weight as last week)

Ab Wheel - X12, 12, 12

Felt weak today, but managed to push everything to or past the same volume per movement as last week.

Have to decide whether this will have been the last week of chest focus on this day.  I originally set up the Accessory day to be:  1) Lats, 2) bodypart 'X' on a 4 week rotation, 3) Abs.  Awhile back, I also added in Light Triceps to help with my bench.  This was the 4th week of pec focus, but I'm thinking I'll go with it for another week or two until I've got my 225 bench in the books.  4 weeks may not be ideal anyway.  I did biceps previously while I was settling into this format, and that went on for 8 weeks, but that seems to long.  The plan has also been to alternate biceps in every other cycle since there is not other direct biceps work in the program.  So, once I finish with pecs I'll go back to that.  I think.