Higher Reps. Week 6. Deadlift

BW - 205

Deadlift -
135X5, 5
185X5
225X4
275X3
315X2
335X1
295X3, 3, 3, 3, 3

BB Rows - 155X15, 10, 10, 8
DB Rows - 65sX18, 15
all rows super-set with
Leg Curls - X20, 20, 15, 15, 14, 12 (straight-weight; increased from last week)

Okay session, but everything felt heavy for some reason.

Still managed to push the reps up on the DB Rows.

Higher Reps. Week 6. Bench

BW - 208

Bench -
BarX20
95X5
135X4
155X3
185X2
195X2, 2, 2, 2

CG Bench, no leg drive - 165X5, 5, 5, 5

Flat-back bench, no leg drive - 135X11, 6, 7

DB Press - 35sX15, 12, 10, 10

Dips -
BW+45X6
BW+45X5 / BWX15 (drop-set)
BWX15
super-set with
DB Curls - 30sX12, 12, 10

Ab Wheel - X15, 12, 10

Pretty good session.  All the benching genrally felt good.

DB Pressing felt stronger today.

I guess I've never done dips with a 45 before.  Didn't even occur to me when I was doing them.  So...Rep PRs there.

Trying to get back on the ab wagon.

Higher Reps. Week 6. Squat

BW - 210

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

Pause Squats - 245X3, 3, 3

High Bars - 185X10, 8, 8, 5, 5, 5, 4

Single-Leg Press -
1ppsX28
1.5ppsX18, 15, 15

Leg Extensions -
Pyramid-upX15, 15, 15, 11
Back-offX20

Good Session.  245X3 is a Rep PR on Pause Squats.

On High Bars, for a while I was thinking, "If I just keep squatting, does that mean I can skip everything else?"  I ultimately decided, after the initial AMAP sets, that I would do sets of 5, and when I couldn't do that, move on to assistance.

Surprisingly, the single-leg work was stronger this week even after all the squats.

Accessory +Biceps. Week 5

BW - 209

Jogged to and from the gym; about 15 minutes each way with some intermittant walking.

Machine Pullovers -
Warm-upX10
Work-setsX15, 12 (straight-weight; same as last week)

Chins - BWX6, 3, 4 (double-paused)

Pulldowns (medium, neutral-grip) - X16, 12, 10 (straight-weight; same as last week)

Reverse-grip, EZ Bar, Preacher Curls - 40ishX20, 15, 14, 12
DB Curls - 35sX10, 10, 10, 10
all curls super-set with
Rope Extensions - X22, 18, 15, 15, 15, 15, 15, 15

BB Curls - BarX20

Decline Sit-ups - X15, 10, 3*

Everything went well.

*wasn't sure if my low back was loving this or not.  Otherwise, the movement felt pretty good, and it was nice to have something different to do besides Ab Wheel. 

Higher Reps. Week 5. Deadlift

BW - 210

Deadlift -
135X5, 5
185X5
225X4
275X3
315X2
325X1
295X3, 3, 3, 3, 3

BB Rows - 155X17, 11, 10, 9
DB Rows - 65sX15, 14
all rows super-set with
Leg Curls - X25, 20, 20, 18, 18, 15 (straight-weight)

Good session.  I'm taking my work-sets on Deads back to the floor to see if the lingering strain I've got in my low back will be alleviated by it.  I'm writing this 3 days later and it feels MUCH better.  At the same time, I backed it off from deficit sets of 5, to conventional sets of 3 at the same weight, so the work-load was less as well.

155X17 is a Rep PR on BB Rows, and I managed to push the reps on all the sets a tad.  I credit this completely with backing off so much on the deads.

DB Rows similarly benefited.

Higher Reps. Week 5. Bench

BW - 206

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

CG Bench, no leg drive - 165X5, 5, 5, 5

Flat-Back Bench, no leg drive - 135X10, 6, 5

DB Press - 35'sX15, 11, 8, 10

Dips - BWX21, 15, 12, 10
super-set with
DB Curls -
25'sX18, 15
30'sX12, 8

Good session, but gruelling. 

Decided to try sets of 5 across on the CG/No-Leg bench instead of going for max reps on each set.  Felt like more quality reps this way.

Pushed the reps a bit further on the flat-back bench.

DB Press was especially hard after all of the above.  I think that's a good sign?

21 is the most dips I've ever done.  I don't track Rep PR's that high, but it's some kind of PR.

Higher Reps. Week 5. Squat

BW - 206

Squat -
95X5 (paused)
135X5 (paused)
135X5
185X4
225X3
245X2
275X1

Pause Squats - 235X5, 5

High Bar -
185X8, 6, 5
135X8*, 10

Leg Extensions -
Pyramid-up - X15, 15
Back-off - X22

Single-Leg Press - 1ppsX20, 20, 18, 18

235X5 is an all-around PR on pause squats.  Both sets were grinders on the last reps, though.  I was planning to progress, alternating sets of 3's and 5's and increase the weight every other week.  I'll still try the 245X3 sets next week, but I'm prepared to adjust moving forward if need be.

After grind on the Pause Squats, I was diminished for the High Bars and couldn't even make 10 reps.

*After a few sets of 185, I dropped down to 135 and thought about doing Fronts (I'm done with the Hack Squat machine; made my back feel awful), but decided to do burn-outs on High-Bars instead.  On the first set, for the first 5 reps I did 1.5 reps.  That is, stopping half way up and going back down before going all the way back up.  This felt dumb, but it did "burn out" my quads.

Used a different leg extension machine, and it was a lot heavier.  That's why I have fewer pyramid sets.

Switching out lunges for single-leg presses for a while.