Mid-Rep Volume PRs. Week 5. GPP Session A.

sRPE @6

BW - 211

Chins - BWX6, 4, 3 @9.5/8.5

Curls - 45X16, 16, 16, 16 @6/8

GHR Sit-Ups - BWX11, 11 @~8

45 for 4 sets of 16 is a Volume PR on Curls.

Late start and feeling tired so just got some work in.  Because it's a 30 minute walk both ways to the gym, it's always easy to let myself off the hook for conditioning work. 

Mid-Rep Volume PRs. Week 5. Session A.

sRPE @7

BW - 213

Squats - 

315X1, 1 @~6

240X10, 10, 10 @6/7.5

Press - 

120X1 @7.5

90X12, 12 @~8

90 for 2 sets of 12 is a Volume PR on Press.

I was short on time today so only hit the main movements. 

Mid-Rep Volume PRs. Week 4. Session C.

sRPE @8

BW - 212

Deadlift - 

385X1 @8

305X9, 9, 9 @6.5/7.5

Cambered Bench - 135X6, 6, 6 @6

Reverse Cambered Bench - 185X19 @9

Pull-Downs (myo-reps) - X15, 5, 5, 4, 4 @10

DB Incline - 50sX11, 11 @7/8

305 for 3X9 is a Volume PR on DL.  My low back was TAHRED after this, and I had to carefully manage the rest of the session, and the rest of my day, as a result.

But the reduced volume on the supplemental lifts still kept sRPE a bit in check.

Mid-Rep Volume PRs. Week 4. Session B.

sRPE @7.5

BW - 208

Bench - 

205X1 @7

150X11, 11, 11 @6.5/8.5

Box Squat - 

275X1 @6.5

225X6, 6 @~6

Dips - BW+15X7, 7, 7, 7 @7/9

DB Full ROM Laterals - 10sX19 @10

150 for 3 sets of 11 is a Volume PR on Bench.

223(BW+15) for 4 sets of 7 is a Volume PR on Dips.

I needed to reduce stress on this day, and just reducing volume on laterals wasn't going to do it.  However, if I take any volume away from Bench or Dips, the Volume PRs will stop on this day.  So instead I swapped out the 8@8 on Box Squats for 1@7.  Worked well for now.

Mid-Rep Volume PRs. Week 4. GPP Session A.

sRPE @6

BW - 209

Chin-Ups - BW+10X4, 2, 2 @~9

BB Curls - 45X15, 15, 15, 15 @5.5/8.5

GHR Sit-Ups - BWX10, 10 @~8

Rower - HIIT; 6 rounds / 10 minutes

45 for 4 sets of 15 is a Volume PR on straight-bar Curls.

Giving up on trying to get to the gym 6 days a week for a while, so collapsing GPP days from 2 days down to 3.  So 3 movements + conditioning instead of 2.  Next block may structure these to get some super-setting in to make sure these sessions don't run too long.

Mid-Rep Volume PRs. Week 4. Session A.

sRPE @7.5

BW - 211

Squats - 

315X1 @7.5

225X10, 10, 10  @6

Press - 

125X1 @8

70X18 @9

GHR w/ Back Extension - BWX20, 16 @~7.5

Copenhagen Planks - BWX8, 8 @7

70X18 on Press is a Rep PR.

Backed off volume on everything but Squats because sRPE was creeping so high last week, and was starting to feel a bit crushed by everything.

Backed off weight on Squats post weekend travel because they were feeling weak and unstable and why push it.

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

sRPE @9

BW - 209

Deadlift - 

375X1 @6.5

295X9, 9, 9 @6.5/8.5

Cambered Bar Bench - 

140X6 @6.5

135X6, 6, 6 @6/8

Reverse Camber Bench - 185X13 @8.5

Pull-Downs (myo-reps) -

X12, 3, 3, 3, 3 @~10

X11, 3, 3, 3, 3 (reduced weight) @~9.5

DB Incline - 50sX10, 8 @8

Had to train barbells on back-to-back days because of travel.

sRPE is consistently creeping up, I'm getting gassed out earlier and earlier in sessions, and I'm having to just will myself through workouts.  I may have exceeded my current volume tolerance, and will reduce by 1 set on most supplements and accessories next week.