Novice LP. Session 49 (Greyskull Squats and Press)

BW - 226

Bench -
220X5
197.5X5, 5

Deadlift -
360X3
320X3

Chin-Ups - BWX7, 5, 4

220X5 is a Rep PR on Bench.  I should probably start filming these at some point.  RPE ~9.

360X3 is a Rep PR on Deadlift.  1st rep got in front of me a little bit, and my grip was starting to give a little on the last rep.  I don't remember ever having a grip issue on DL.  Considering how much chin-up volume I'm doing, I would have thought grip was covered.  But now that we're getting well past BW+100, chin-ups at BW + DL once every 2 weeks may not be enough stimulus to the grip.  Something to start thinking about.

Back-off set felt very strong.  Not quite speed work, but fast.

No dips today.  Was ready to get out of the gym, so just hit some chins.

Novice LP. Session 48 (Greyskull Squats and Press)

BW - 226

Press - 132.5X5, 5, 6

Squat - 345X5, 5, 7

Chin-Ups - BWX8, 5, 5

Fell 1 rep short of a Rep PR on Press.  Bar stopped directly above my head.  Still got over 5 reps, so I carry forward.

345X7, however, is a good sized Rep PR on Squat.  Bar path was only slightly off on the first set, and I cleaned it up on the second.  I only needed 6 reps for a PR on the 3rd set, but watching the bar speed on my video of the first two sets, I felt like 7 was do-able if I executed and went for it.  Looked pretty good.

Knocked out some chins and went home.

Novice LP. Session 47 (Greyskull Squats and Press)

BW - 229

Bench -
217.5X5
195X5, 5

Squat - 340X5, 5, 6

Chin-Ups - BWX10*, 4, 5

217.5X5 is a Rep PR for Bench.  Moved pretty well, but is still probably RPE 9.5.

340X6 is a Rep PR for Squat and a 3X5 PR as well..  Technique around the bottom of the lift is still failing.  Back to shifting forwards.  Although sometimes here I'm shifting forwards even though my feet are staying pretty flat.  Probably just the intensity getting high enough now to cause these breakdowns.  Need to keep the torso upright, and shoulders tight and back without the bar drifting backwards now.

Got 10 reps on chins, but felt like I was maybe cutting them high.  Refocused on full extension for the next two sets while trying to maintain the more explosive pace I've been developing.

Novice LP. Session 46 (Greyskull Squats and Press)

BW - 227

Press - 130X5, 5, 7

Deadlift -
355X3
315X3

Chin-Ups - BWX9, 5, 5, 5
super-set with
Dips -
BW+25X6, 6
BWX15

130X7 is a Rep PR on Press.  I discovered that I can cinch the belt MUCH tighter for this movement than for Squat and Pull since I don't have to hinge over.  It really seemed to help.

355X3 is a Rep PR in the Deadlift.  Felt pretty good.  Back-off set felt strong as well.  I would still like to find a way to get my upper back position stronger through the movement.

Dips are feeling pretty good.  I was nervous about these because my right shoulder was feeling pretty fried after the PR pressing, but it ended up being okay.

Novice LP. Session 45 (Greyskull Squats and Press)

BW - 227

Bench -
215X5
192.5X5, 5

Squats - 335X5, 5, 6

Chin-Ups - BWX6, 6, 5

Bench was pretty solid after the shit-show with the gym's new bench last week.

335X6 is a Rep PR in Squat, but I couldn't get in the groove all day on this lift.  Actually got into trouble on the 2nd set when the bar drifted BACKWARDS coming out of the hole.  That's a brand new problem, and almost certainly over correction on my part.  Final set looked okay, but it just felt heavy as hell.

I was in a hurry to meet friends for dinner, so I banged out 3 sloppy sets of chins with minimal rest.

Conditioning and Bodyweight Circuit

Chin-ups - BWX2, 4, 6, 2, 4

super set with

Dips - BWX4, 8, 12, 4, 8

and

Intervals - 4, 1/4 mile intervals, 00:8:45 total, 00:02:11/interval

Novice LP. Session 44 (Greyskull Squats and Press)

BW - 228

Press - 127.5X5, 5, 7

Squat - 330X5, 5, 8

Chin-Ups - BWX9, 5, 5

127.5X7 is a Rep PR in Press.  RPE 9.75.  First two sets were difficult, but I took my time with the 3rd set and hit all 7.

330X8 is a Rep PR in Squat.  Technique looked pretty good on the first two sets, and I felt confident going into the 3rd.  Still took my time, and by the last rep I was still sucking air from the pressure on my back, but I could have gotten at least one more with a gun to my head.

BWX9 is a strict chin-up PR!  I ended up shooting the shit for a while with a guy at the gym after squats, and ended up having a fairly long rest.  I wasn't looking for a PR here, but once I started it felt strong enough to go for it.  Getting 5 on both sets 2 and 3 is pretty good too.  Besides the extra rest before I started the first set, I have no idea where this came from.