Phase 2. Week 2. Squat

BW - 209

Squat -
BarX10 (paused)
95X5 (paused)
135X5
155X4
185X3
225X2
275X1

235X12, 5

High Bars - 185X6, 6, 6

Fronts - 155X6, 5, 5

Lunges - BWX20, 20

235X12 is a Rep PR, and my phase goal for this weight.  Moving up to 245 next week.

Tried to push the reps on the accessory squats a bit, but was only able to squeeze out a little.

Phase 1. Week 7. Accessory

BW - 208

Machine Pullovers -
warm-up set
worksetsX12, 8 (straight weight, increased from last session)

Chins (close, V-grip) - BWX6, 3, 2 (paused at bottom)

Pulldowns (close-grip) - X12, 8, 6 (straight weight, increased from last session)

Hammer Curls - 25sX15, 12, 10

Prearcher Curls - 40ishX12, 10, 10

all curls super-set with
Rope Pushdowns -
warm-upX30
worksetsX15, 15, 12, 12, 14 (straight weight)

Pushed the weight up a bit on the machine lat work.  I know that with bodybuilding-style machine work, I can sometimes get content to do the same weightXreps week after week.  Have to remind myself to try to take it to a new level periodically and try to establish a stronger base-line.

I've been concerned about my increasing bench lock-out trouble, so I'm adding in triceps work on this day.  Looking at my programming the last several weeks, I realize that direct triceps work was missing, and that might be the key.  Hopefully.

Phase 1. Week 7. Deadlift

BW - 211

Deadlift -
135X5, 5
185X5
225X4
275X3
315X2

335X2, 3, 1

Deficit Deads - 275X5, 5, 5

RDL - 225X5, 5, 5

BB Rows - 135X14, 7

335X3 is a Rep PR.  My two phase goals for this weight are 335X2X2 and 335X4.  After the first set of 2, I felt like I could take a run at 4.  However, the platform I'm on is a little uneven, and on that second set the bar started rolling around between reps.  I probably could have gotten 4, but under the conditions, I'm surprised I got 3.  I tried to go again, but was gassed.  I'll try for 4 reps again next week.

Added a 3rd set to the deficits.  They're feeling pretty good.

Added a 3rd set to the RDLs as well.  They still feel just okay.

135X14 is an all-around PR on rows.  The bar just felt lighter than usual somehow.

Phase 1. Week 7. Bench

BW - 208

Bench -
BarX20
95X5
115X4
135X3
155X2
185X6, 2

Cambered Bench - 135X5, 5, 5

Incline Bench (steep) -
135X5
95X10, 10

Bench was horrible today.  Reps came off my chest okay, but I struggled to lockout at least half my 185 reps.  Elbows flaring, one butt-cheek coming off the bench, it was just a goddamn train wreck.  1 rep short of last sessions mark, and significantly harder in general.  Is it possible I actually need fucking lock-out work?  Gonna start throwing some direct triceps work back in, and see if I can remedy this bullshit.

Fuck even talking about assistance.

Phase 2. Week 1. Squat

BW - 210

Squat -
BarX10 (paused)
95X5 (paused)
135X5
155X4
185X3
225X2
275X1

225X14, 5

High Bars - 185X5, 5, 5

Fronts - 155X5, 5, 5

225X14 is an all-around PR and meets my phase goal for this weight.  Moving to the next tier next week.  That's an all-around PR in both squats and deads within a week, and my first all-around PR in both in...well, in well over a year.

Effort left me a little gassed, though, and wasn't able to go above 5 reps on my accessory squats.  1st sets were okay on each movement, but the subsequent sets got pretty slow.

Phase 1. Week 6. Accessory

BW - 207

Machine Pullovers - 

1 warm-up set

2 work sets X12, 8 (straight-weight)

Chins (close, v-grip) - BWX6, 4, 3 (paused at bottom)

Pulldowns (close, neutral) - X12, 10, 8 (straight-weight)

Hammer Curls (X-Body) - 25sX15, 12, 12

Preacher Curls - 40ishX8, 10, 8

Ab Wheel - X15, 12, 10

Phase 1. Week 6. Deadlift

BW - 208

Deadlift -
135X5, 5
185X5
225X4
275X3
315X2
325X3, 5

Deficit Deads - 275X5, 5

RDL - 225X7, 7

BB Rows - 135X10

Great session.  325X5 is an all-around PR, and meets my ultimate cycle goal for this weight.  Will move up to the next tier next week.  Originally planned on doing 2 sets of 3, which was my initial goal step 1 goal for the cycle, but the first set felt so good, I went for it on the 2nd.  Feeling good.

275X5 is also an all-around PR on deficits off a plate, but this movement is still new enough to me that it doesn't really count.  Still felt smooth.  Basically, everything off the floor felt really good today.

Pushed reps on RDLs a bit.  Seemed ok, but it's still hard for me to judge by feel if I'm being strict enough with them.

Fucking rows.  Keeping them really strict I could still only barely, barely touch that 10th rep.  Grip was fried too after the RDLs.  Oh well.