Chins, Deficit Sumo, Triceps

sRPE @7

BW - 218

Chin-Ups - 

-    BWX2, 2, 2, 2, 5 @7.5/10

-    Long-ROM Partials - BWX5, 4, 4, 3 @~9

Deficit Sumo DL w/Straps - up to 345X1@9.5 (365X0)

Rope Pushdowns -

-    Straight Set - X18 @10

-    /w Rest-Pause Long-ROM Partials - X12/12, 10/10 @10

Chins felt a touch stronger.  Maybe.

Never done Sumo Deficits before.  I failed an attempt at 335, but it felt technical so I took a few breaths, tried again, and got it.  Was able to go up a smidge more.  Took a YOLO attempt at 365 but it wouldn't break off the floor. 

Tried using the long-ROM partials as a rest-pause set instead of a drop set, and it worked WAY better.  Doing them as a drop-set, I'd only get maybe half as many additional reps.  But taking a few deep breaths (without even letting go of the handles), and I was able to match the full ROM reps.  Nice pump.

Mid-Rep Volume PRs. Pivot Session E.

sRPE @7.5

BW - 225

Box Squat - up to 380X1 @9

Roman Chair Squat - BWX10, 10, 10 @7/9

Dips - up to BW+65X1 @8

Decline Bench - up to 225X3 @7.5

Cambered Bench - 135X6, 6, 6, 6 @7/8

Messing around the couple of sessions before I go on a trip.  Decided to work up on Box Squat. Everything felt really good, especially once I called spotters in.  Heaviest I've squatted to a box is 335X5, so this is certainly a PR on this lift.

Worked up on Dips just because I haven't hit them in a couple of weeks.

Then a buddy from the Konjugate Krew came in and I worked in with him on Max Effort Bench stuff.  I'm sure I've done Decline Bench in my life, but I have no record of having done it going back 13 years.  So...PR?

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. 

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!

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

sRPE @8.5

BW - 221

Squats - 

315X1 @6

335X1 @7

255X9, 9, 9, 9 @5.5/7

Bench - 

245X1 @8

255X1 @9.5

260X0

160X9, 9, 9, 9 @5/8

Rope Extensions - X20, 20, 20 @8/11 (rest-pause last set)

Cable Behind-the-Back Laterals - X10, 10 @~9

Rower - HIIT; 9 rounds / 16 minutes

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

Buddy on the Conjugate Crew talked me into switching my program to work in with them on Max Effort Bench on Mondays.  255X1 ties my Bench 1 Rep PR.  Tried to chip the record with 260, but missed it. 160 for 4 sets of 6+ is a Volume PR.

ME Lower Team Training

sRPE @6

BW - 221

Box Squat - up to 335X5 @9

SSB Good Morning - 

185X5 @10 (technical breakdown)

135X8 @7.5

Worked in with my Conjugate friends in a quick session because the gym was closing early.

335X5 is a Box Squat PR.  My previous best was 275X1.  335X1 is the heaviest I've gone on comp Squat this calendar year.

My previous best straight-bar GM was 135X13 so....PR?

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

sRPE @ 8.5

BW - 213

Squat - up to 315X1 @5.5

Deadlift - 

395X1 @7

255X17 @8.5

Dips - 

BW+60X4, 4 @8/8.5

BWX15, 15 @8.5/10

Inverted Rows - BWX14, 14, 14, 14 @6/9.5

Did Max Effort Squats with the crew on Saturday before attempting my regular scheduled workout.

Squatting went well, but I was getting over a cold that I think made itself evident in the DL work.  I was feeling strong coming off of Squats so tried to go up a little on the top DL single and overshot RPE target.  Then the first set of 17 was much more difficult despite being the same weight as last week.  Decided to call DL there and make sure I got the other work in.

213 (BW) for 2 sets of 15 is a Volume PR on Dips.

ME Lower Team Training

 sRPE @ 5

Pause Squat - up to 345X1 @8.5

Deadlift - 

385X1 @7

225X17 @5.5

345X1 is a Rep PR on Pause Squat.

225X17 is a Rep PR on Deadlift.

Had an appointment, so couldn't fit in anything else.

Higher-Rep Volume PRs. Week 1. Session A.

sRPE @6

BW - 219

Squats - 

315X1 @5.5

185X17 @5.5

Press - 

110X1 @7

75X13 @7

Push Press - 120X4, 4 @~7

Rower - HIIT; 7 rounds / 12 minutes

Intro week.  Just one set per rep range on the mains to feel things out.  

Squats were much stronger than usual following a deload/pivot.  I did some extra warm-ups sets with BW and empty bar.   Also maybe the ME work on Saturday maybe?

Left shoulder was a little aggravated after the back-off set on Press, but Push Press was OK and it feels mostly fine the next day.