Higher Reps. Week 8. Deadlift

BW - 207

Deadlift -
135X5, 5
185X5
225X4
275X3
315X3, 3, 3, 3, 3, 3, 3

BB Rows - 155X13, 10, 10, 8
super-set with
Leg Curls - X15, 15, 15 (straight-weight)

Stayed up late watching basketball, and was just beat.  I decided to concentrate on volume on the Deadlift since I knew I would have trouble with reps on rows and leg curls.

Higher Reps. Week 8. Bench

BW - 210

Bench -
BarX20
95X5
135X4
155X3
185X2
205X2, 2, 2, 2, 2.5

CG Bench, no leg drive - 165X5, 5, 5, 4
Flat-back Bench, no leg drive - 135X10, 7, 10
DB Press - 35'sX18, 12, 10, 10
all above super-set with
Face-Pulls - X20, 20, 18, 18, 18, 18, 20, 15, 18, 15, 15, 15

Dips -
BW+45X8
BW+45X5/BWX8 (drop-set)
BWX15

DB Curls - 30'sX18, 12, 10, 10

Solid session.  Upped the volume sets on full bench to 205.  Went for 3 on the last set, but it wasn't there.  I'll stay at this weight for next week; the last week of this block of programming.

Increased weight on the full bench seemed to cut into my CG Bench.  The X5 sets were harder than last week, and I could only get 4 on my last set.

Flat-backing was okay though.  I got into a conversation with a guy between the 2nd and 3rd sets, and that's why I was able to push back up to 10 reps on that last one.

DB Pressing with a more neutral, or 'relaxed' grip, came back on a bit.

My shoulder felt more stable and I had less twinging and popping after all the face-pulls last week, so I'm keeping those in for a bit.

210+45X8 is a Rep PR on dips.

Higher Reps. Week 8. Squat

BW - 210

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

Pause Squats - 255X3, 3, 3

High Bars - 185X15, 10, 5, 5, 5, 5

Single-Leg Press - 1.5ppsX15, 18, 15, 15

Leg Extensions -
Pyramid-Up X15, 15, 15, 15, 10 (top set heavier than previous)
Back-Off X22

Good session.

255X3 is a Rep PR on Pause Squats.

185X15 matches my best PR when I'm fresh, so doing it in a fatigued state is pretty awesome.

Single-Leg work was a bit harder than expected.

Managed to push the top weight up a bit on extensions.

Higher Reps. Week 7. Deadlift

BW - 210

Deadlift -
135X5, 5
185X5
225X4
275X3
315X2
345X1
305X3, 3, 3, 3, 3

BB Rows - 155X20, 12, 10, 10
super-set with
Leg Curls - X20, 18, 15, 15

DB Rows - 65'sX20, 15

Okay session.  After the last couple of weeks, punching the weight up on the sets of 3 to 305 seemed like a good idea, but it felt heavier than I expected and my nagging low back thing is back a little bit here the next day.  Hmmmm.

155X20 is a PR on rows.

65'sX20 is actually a PR on DB Rows technically, I think.

Higher Reps. Week 7. Bench

BW - 211 (what the shit?)

Bench -
BarX20
95X5
115X5
135X3
155X3
185X3
195X2, 2, 2, 2, 2

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

Flat-back Bench, no leg drive - 135X12, 8, 6

DB Press - 35sX12, 10, 10, 10
all of the above super-set with
Face-Pulls - X20, 20, 20, 20, 20, 20, 20, 20, 20, 15, 15, 15, 15, 15, 15, 15

Dips - BWX10, 15, 15
super-set with
DB Curls - 30sX10, 10, 10

Exhausting session.  I added a 5th double onto my sets of 195.  It actually may have been the strongest of the five.

Close-grips still feeling a bit weak.

Added reps to all my flat-back sets.

My left shoulder has been bothering me, and that's why I'm throwing in all these face-pulls.  I also turned my grip in on the DB Press, and that may have contributed to some lower reps.

Was gassed by the time I got to dips.  The face-pulls were pretty light, but maybe they added enough fatigue to cut into the end of my workout?  Who the fuck knows.

Higher Reps. Week 7. Squat

BW - 206

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

Pause Squats - 245X5, 5

High Bars - 185X10, 5, 5, 5, 5, 5

Squat -
225X1
245X1
265X1
275X1

Single-leg extensions -
Pyramid-upX12, 12, 12, 12, 12
Back-offX20

Had business elsewhere in town last night, so I went to an "away" gym that I've use before in the area I was heading to.  So crowded.  So many people doing weird stuff.

Anyway, I thought the best way to stay sane amidst the chaos would be to just squat as much as possible.  I may or may not have been slightly inconveniencing several people who seemed used to having that space free for other stuff.  At one point, a guy doing really unstable lunges was reaching out and using the end of my barbell to keep himself steady.  I waited until his set was over, and politely pointed out that I was using it.  So weird.

Anyway, squats all went well.  245X5 is a PR on pause squats; my 5th in a row.  With High Bars, I was just looking for volume. 

Normally, I would have done single-leg work on the leg press at this point, but both the "regular" leg press and the horizontal leg press machine at this gym were occupied.  Paul Carter has this "fatigue singles" concept that he uses sometimes where you work back up with singles after all your main work-sets to test speed.  What I did here is very much NOT by his book about how it's supposed to go.  It was kind of fun nonetheless.  I worked over the winter to make 275 my heaviest "I can and will squat this any day" weight, and it was nice to test that in a fatigued state and find it very much there for me.

All the leg presses still had a queue, so I just did single-leg extensions instead.  I actually kind of liked this, and may do these WITH single-leg presses next week and see what that's like.

Accessory +Biceps. Week 6

BW - 208

Machine Pullovers -
Warm-upX12
Work-setsX15, 13 (straight-weight; same as last)

Chin-ups - BWX4, 4, 3 (double-paused)

Pull-downs (medium, neutral grip) - X18, 14, 12 (straight-weight; same as last)

Reverse-Grip, EZ Bar, Preacher Curls - 40ishX15, 12, 10, 10
DB Curls - 35sX12, 12, 10, 10
all curls super-set with
Rope Extensions - X20, 18, 16, 16, 18, 18, 15, 15 (straight-weight)

BB Curls - BarX22

Decline Sit-Ups - X10, 10, 10

Good session.  Was able to push the volume on the pull-overs and pull-downs.

Instead of doing AMAP on the decline sit-ups, I'll try to build total volume.