Mid-Rep Volume PRs. Week 6. Session C.

sRPE @6.5

BW - 211

Deadlift - 425X1 @8

Toes-to-Bar - BWX5, 4, 4 @~9

Leg Extensions - X21, 19 @9

Lat Pushdowns - X16, 13, 13 @8/9.5

DB Incline - 50sX13, 13 @7/9.5

Last day of the training block, and as usual I'm just fucking around a bit.

Worked up to a gratifyingly fast 425 on DL after not touching anything heavier than 385 during the rest of the block.

Going into this block, my goals were the following Rep and Volume PRs:

Dips >203 4X9

Chins 3X7; >205 3X6

Squat >250 3X10

Bench 3X11

Deadlift >300 3X9

Press 2X12; >65 1X20

Curls >40 4X17

TTB 2X8

I achieved or surpassed everything but Chins and TTB.  I ended up with:

Dips 226 for 4X9

Squat 255 for 3X10

Bench 155 for 3X11

Deadlift 315 for 3X9

Press 90 for 2X12 and 70 for 1X20

Curls 45 for 4X17

Mid-Rep Volume PRs. Week 6. Session B.

sRPE @6

BW - 210

Bench - 225X3 @9.5

Dips - BWX16 @10

Box Squat - 275X1, 1 @~7.5

Leg Extensions - X11, 10 @10/9

DB Full ROM Laterals - 15sX14, 11 @8/10

Last week of the training block, and I was in a hurry, so I just pushed AMRAP sets on the main lifts, and then got some quick work in on supplemental and accessory lifts. 

Mid-Rep Volume PRs. Week 6. GPP Session A.

sRPE @6.5

BW - 213

Chin-Ups - BW+10X5, 3, 3 @9/10

Curls - 45X17, 17, 17, 17 @6.5/8.5

GHR Sit-Ups - BWX12, 12 @7/8.5

Rower - HIIT; 9 rounds / 16 minutes

45 for 3 and 4 sets of 17 are Volume PRs on Curls.  I think I'll just let this roll into the next block and keep adding a rep per set every week to see if I can get "empty bar" for 4 sets of 20.  If I hit that, I'll add 5 lbs. and reset volume down to 4X14 (50 for 4 sets of 14 would be a Volume PR) and start building up again.  Good 'ol Double Progression. 

Mid-Rep Volume PRs. Week 6. Session A.

sRPE @8.5

BW - 216

Squat - 

325X1 @7.5

255X10, 10, 10 @7/8

Press - 

115X1 @7.5

70X20 @10

GHR w/ Back Raise - BWX18, 15 @~9

Copenhagen Planks - BWX10, 10 @8/9.5

255 for 3 sets of 10 is a Volume PR on Squats.

70 for 20 reps is a Rep PR on Press.

That's gonna be it for pushing lower body stuff this week.  Fatigue is getting pretty high.  I'll see if I can grab some more Rep PRs on Curls, Bench, and Dips, but will mark through Squats and Deadlifts before starting a new block next week.

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

sRPE @7.5

BW - 212

Deadlift - 

385X1 @7

315X9, 9, 9 @7/8

Cambered Bench - 135X6, 6, 6 @6

Reverse Cambered Bench - 205X15 @9

Pull-Downs (myo-reps) - X17, 5, 5, 3, 3 @~10

DB Incline - 50sX12, 10 @~8

315 for 2 and 3 sets of 9 are Volume PRs.

Erector and Quad achiness are starting to get pretty continual so probably about time to deload and start a new block.  Hoping a 3X10 PR will be there for me on Squats on Monday, and then will probably pull back.

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

sRPE @6

BW - 212

Toes-to-Bar - BWX4, 3, 3 @9.5/7.5

Lat Pushdowns - X15, 15, 10, 9 @7/10

super-set with

BB Drag Curls - 40X13, 13, 13, 10 @7/10

Stationary Bike - HIIT; 8 rounds / 16 minutes

Haven't done TTB in a while and I felt it.

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

sRPE @7

BW - 211

Bench - 

210X1 @7

155X11, 11, 11 @6.5/8

Box Squat - 

275X1 @7

235X6, 6 @6/7

Dips - BW+15X8, 8, 8, 8 @8/10

DB Full ROM Laterals - 15sX13, 10 @~9

155 for 3 sets of 11 is a Volume PR on Bench

226 (BW+15) for 4 sets of 8 is a Volume PR on Dips.