Mid-Rep Volume PRs. Week 3. Session B.

sRPE @8.5

BW - 210

Bench - 

205X1 @7

145X11, 11, 11 @6/9

Box Squats -

225X8 @8

225X6, 6 @~6

Dips - BW+15X6, 6, 6, 6 @6/8

DB Full ROM Laterals - 10sX15, 13, 10 @~8.5

145 for 3 sets of 11 is a Volume PR on Bench (I've never done 3 sets of 11+ plus).

225 (BW+15) for 4 sets of 6 is a Volume PR on Dips. 

Mid-Rep Volume PRs. Week 3. GPP Session A.

sRPE @7

BW - 209

Chin-Ups - BWX5, 3, 3, 3 @9/8

BB Curls - 45X14, 14, 14, 14 @6/8

Toes-to-Bar - BWX4, 4, 3 @7.5/8

Straight-Arm Pushdowns - X13, 13, 11, 9 @8/9

Rower - HIIT; 9 rounds / 16 minutes

45 for 4 sets of 14 is a Volume PR on Curls.  I realized I was using 50 lbs. the first couple of weeks, but I didn't need that much weight to hit PRs.  So I backed off to see if I can push 45 to 4 sets of 20 this block. 

Gonna be traveling around the weekend, so shoved most of my GPP for the week into a single session.

Mid-Rep Volume PRs. Week 3. Session A.

sRPE @8.5

BW - 208

Squats - 

325X1 @7.5

240X10, 10, 10 @6.5/8

Press -

115X1 @6.5

85X12, 12 @8/10

70X17 @10

GHR w/ Back Raise - BWX16, 15, 15 @7/8

Copenhagen Planks - BWX9, 9, 8 @7.5/8

Was totally gassed after last set of Squats.  Top end strength on Press was in the trash at that point, but I still managed to eke out another rep on the AMRAP set over last week.

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

sRPE @7.5

BW - 211

Deadlift - 

365X1 @6.5

285X9, 9 @6/7

Cambered Bar Bench - 140X6, 6, 6, 6 @~6

Reverse Cambered Bar Bench - 140X22 @10

Pull-Downs (myo-reps) - X13, 4, 3, 3, 3 @~10

DB Incline - 50sX13, 13, 10 @7.5/8

Mid-Rep Volume PRs. Week 2. GPP Session B.

sRPE @6

BW - 212

Curls - 55X13, 13, 13, 13 @6.5/9

Lat Pushdowns - X12, 12, 10, 8 @7.5/9

Bike - HIIT; 9 rounds / 16 minutes

55 for 4X13 is a Volume PR on Curls.  Kind of sandbagged the first set and stopped at 13 to help make sure I had gas to get the PR with the fourth set.  Now I'll look to add a rep every week.

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

sRPE @8

BW - 210

Bench - 

205X1 @6.5

145X11, 11 @~6/7

Pause Box Squat - 

225X8 @7.5

225X6, 6 @~6

Dips - BWX9, 9, 9, 9 @7/9

DB Full ROM Laterals -

20sX11, 6 @7.5/10

10sX12 @10

At this BW, 4 sets of 9 is a Volume PR on Dips. 

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

sRPE @5

BW - 209

Chin-Ups - BW+10X3, 3, 3, 3 @7.5/10

GHR Sit-Ups - BWX9, 9, 9 @6.5/9

Rower - HIIT; 9 rounds / 16 minutes

I've had some minor success in the past with chins if I alternate unweighted and weighted week-over-week, so I'm trying that again this block.