Weighted Chinup's Training Log

[weighted chinup]

PR'S
Weighted Pull-ups up +5lbs (new working weight is 75lbs @ 210lb bw)

Tuesday Session:

Front Squat 6x2 @ 90% 1RM
275lb
2,2,2,2,2,2

Incline Barbell Bench 5x2 @ 90% 1RM
2,2,2 (didn't hit my total tonnage goal. taking it easy on ac joint)

Weighted Pullups 4x3 @ 90% 1RM
75lb @ 210lb bw
3,3,3,3

accessories

Leg Ext (single legged) 3 sets for 10-20 reps each leg
45lb on each side
20,10,10
20,10,10

Dumbbell Lateral Raise 4 sets for 25 reps
45lbs
25,25,25,25

Seated Row 3 sets for 6-10 reps
260lbs
6,6,6

Not really satisfied with how this went tbh. But I made an off-cycle PR, so I'll take it.

My pullups are improving way faster than chinups. At this rate I might be able to come close to reducing the weight difference between the two. I attribute this to being a lot more steady and explosive on pullups, I'm guessing it's more compatible with my body mechanics.

I only did a few sets of Incline to gauge strength after not pressing for a little bit. Seems to be pretty close to what is was last time I performed it, which is good.

Increased weight on seated rows too. Felt good.

I should also mention I haven't bothered pinning any test in like 3 or 4 weeks despite the fact that I cruise. I just felt like taking time off from pinning anything. My libido is fine, I'm a little bit flatter, but I haven't lost any strength and my weight is the same. Didn't use any nolva or clomid either, normal cruise dose is 125mg / week. I kind of like doing this.

Starting up gear tomorrow.

 

[jaymaximus]

PR'S
Weighted Pull-ups up +5lbs (new working weight is 75lbs @ 210lb bw)

Tuesday Session:

Front Squat 6x2 @ 90% 1RM
275lb
2,2,2,2,2,2

Incline Barbell Bench 5x2 @ 90% 1RM
2,2,2 (didn't hit my total tonnage goal. taking it easy on ac joint)

Weighted Pullups 4x3 @ 90% 1RM
75lb @ 210lb bw
3,3,3,3

accessories

Leg Ext (single legged) 3 sets for 10-20 reps each leg
45lb on each side
20,10,10
20,10,10

Dumbbell Lateral Raise 4 sets for 25 reps
45lbs
25,25,25,25

Seated Row 3 sets for 6-10 reps
260lbs
6,6,6

Not really satisfied with how this went tbh. But I made an off-cycle PR, so I'll take it.

My pullups are improving way faster than chinups. At this rate I might be able to come close to reducing the weight difference between the two. I attribute this to being a lot more steady and explosive on pullups, I'm guessing it's more compatible with my body mechanics.

I only did a few sets of Incline to gauge strength after not pressing for a little bit. Seems to be pretty close to what is was last time I performed it, which is good.

Increased weight on seated rows too. Felt good.

Starting up gear tomorrow.

Good lord. Youre living up to your screen name. Im really good at weighted dips, Ok at chinups, but I can only do 45 + bw for about 4 GOOD reps on pullups. And the more weight I gain the harder it is.

 

[weighted chinup]

Good lord. Youre living up to your screen name. Im really good at weighted dips, Ok at chinups, but I can only do 45 + bw for about 4 GOOD reps on pullups. And the more weight I gain the harder it is.

Gaining weight makes it almost impossible for me to progress on dips and chinups. But I'm doing chins & pulls on separate days now so hopefully I can progress easier on them.

I might try 80lbs for 4x3 next Tuesday. I don't really have any impressive numbers but the pulls might be interesting to some. I might get someone to record a set and if it looks acceptable at that weight I'll upload it to the log. Just to keep it entertaining and more fun than text entries only. I will upload front squat footage at some point though because I would love some advice's on form / technique.

 

[RodgerThat]

I'm in on this one and hey I'm not even that late this time! Interested to watch you and the lifts grow man and learn

 

[Oregongearhead]

Good lord. Youre living up to your screen name. Im really good at weighted dips, Ok at chinups, but I can only do 45 + bw for about 4 GOOD reps on pullups. And the more weight I gain the harder it is.

This is my problem , as my weight goes up ....down comes my chin-ups (and I revert back to lat pulldowns) . But my dips rarely suffer , I guess Im just much stronger in the triceps than the biceps .

 

[insertnamehere]

Another Prilepins chart fan? I'm in!

 

[weighted chinup]

Wednesday Night's session:

Weight Increases @ 85%:
added +10lbs to weighted dips for this session / intensity (normal working weight at this intensity is 100lbs, did 110lbs for 3x5 ezy)

^ This means I will likely up the weight on next weeks @ 90% session, since 110lbs was my old 90% weight and I just did it today for 5 reps easy.

Weighted Dips 3x5 @ 85% 1RM (PR) (this is a pr for this intensity. this is normally my 90% for 3x3 weight).
110lbs @ 210lb bw
5,5,5

Weighted Chinups 3x5 @ 85% 1RM
90lb @ 210lb bw
5,5,5

Weighted Hypers 3x5
125lb @ 210lb bw
5,5,5

accessories

Tricep Pressdown 3 sets of 10-15
110lb
15,15,15

Lying Cable Curl 3 sets of 10-15
100lb
10,10,10

Felt good. I'm happy with strength on weighted dips. I did weighted dips on Monday @ 90% and it felt very easy, closer to 5 rep sets. So I went into this session feeling good and decided to increase the weight for dips at 85% to my old 90% weight. This weight is definitely more fitting for this intensity. This means I will likely increase the weight on my next 90% session (Monday) by 2.5 - 5lbs. Probably 2.5 though, just to take it easy on my ac joint.

I've made some slight adjustments to my dip technique to make it more pain free. This is just temporary though, ROM is still pretty good, but like I said, I want to take it easy on the injured joint, so I've shaved off an inch or 2 from ROM. Still good though.

Sorry for the late entry tonight. I trained later in the evening and was busy for a while afterwards.

I also didn't start the steronz last night like I said I would lol. But the off cycle 'pr' is a promising sign, right?

I will start my drol&tren run TODAY though.

50mg drol qd and 100mg tren ace qd. My favorite combination. I'll try and get some more interesting content in my log in the coming weeks. Tren & drol W/ no test combined with an experimental routine should make for an entertaining time.

 

[weighted chinup]

Gentlemen, sorry for the late entries. The training sessions have been going good so far (more on this later).

Few things to report. I started the tren ace and anadrol on thursday.

No test is being run alongside these compounds. Not much to report on but I'm noticeably fuller. Anadrol does this within a couple days for me, and my face isn't extremely bloated like it was when I ran drol with test & tren. Coincidence maybe, but I'm hopeful this combination will produce a very nice look.

I feel fine too, but it's way too early for any libido issues to manifest themselves. Time will tell, but you have my assurance I will report honestly on my experiences, even if it does end up crippling my libido or making me feel like shit, but I highly doubt that will happen.

Previous Training Session:

Front Squat 3x5 @ 85%
Comments: I overestimated my working weight with this intensity and fell short of my total tonnage goal. Lesson learned, will adjust poundage's for this intensity next week.

Incline 3x5 @ 85%
Comments: Very easy. Still taking it easy on my ac joint.

Weighted Pullups 3x5 @ 85%
Comments: This intensity feels kind of nice, but my technique is much more refined and steady at 90%. I used 65lbs for this intensity.

Accessories: leg ext, lateral raise, seated row.

This was a decent session. I really fucked up my estimated 85% weight on front squat.


Today's Session:

Weighted Dips 3x8 @ 75%
100lb at 210lb bw
8,6,6
*Slightly under total tonnage requirement. Had some pain / discomfort in the middle set.

Weighted Chinup 3x8 @ 75%
80lb at 210lb bw
8,8,8

Weighted Hypers 3x8
115lb at 210lb bw
8,8,8

Accessories: Tricep Pressdown, Lying cable curl.

-----

Since it is almost the end of the first week of this new routine I think there are a few worthwhile things I should mention.

This first week was more or less establishing baselines / working weights, getting a feel for the frequency and exercise selection and other things. Overall I am pleased with it.

Next week is when things should actually get interesting / worth following. Thanks for reading.

 

[MindlessWork]

Why no test? The test lovers are gonna bash you for running tren with no test lol. Nice workout, and keep smashin' it!

 

[Docd187123]

I gotta Give it to you WC. I've never seen someone with a bodybuilding goal have such intricate planning and such reliance on methods typically used in PL. This is like a cross between a weird wet dream and having my favorite porn star offering herself to me. Please keep this going as long as possible. I am reading every single entry!

 

[ROB581211]

This is my ultimate goal. To be able to merge the two to an extent. WC this is an extremely informational thread. Teach me your way lol

 

[weighted chinup]

I gotta Give it to you WC. I've never seen someone with a bodybuilding goal have such intricate planning and such reliance on methods typically used in PL. This is like a cross between a weird wet dream and having my favorite porn star offering herself to me. Please keep this going as long as possible. I am reading every single entry!

This is my ultimate goal. To be able to merge the two to an extent. WC this is an extremely informational thread. Teach me your way lol

Haha, it's a learning experience for me honestly. That's why I'm hoping that this log will be worth following, because this implementation is experimental and even I'm looking forward to seeing if it proves to be worthwhile. I know the routine is more than viable for hypertrophy but what I'm really wondering/worrying about is progression. I'm hoping progression will be sustainable. Prilepin for volume, scheduled deloads (every 3 weeks), and DUP were used so I am hopeful about its efficacy.

I will say that consistent progression on certain movements (dips and chinups especially) is kind of difficult and depending on bodyweight fluctuations, can be stagnant most of the time. There are also 6 main movements being trained concurrently, which is minimal by bb standards, but most templates using DUP I've seen only include 3 (bp, deads, squat) and accessories within the same training week.

This is where I am hoping the other techniques I used will pick up any slack, because from what I've seen it's recommended that for using DUP for a PL / strength template that you don't include more than 1 kind of the same movement in the same training week. My defense of not using blocks is because its a bb routine, some of my main movements aren't nearly as fatiguing as the big 3, and Zourdos even says DUP can look completely different depending on athlete and implementation.

 

[weighted chinup]

Update on the gear:

Here is something I can tell you about this combination. So far it is producing a very full and also dry look that I've never been able to attain with any of the involved compounds before.

This combination so far is keeping me full without the usual aggressive drol bloat. That is a success as far as I'm concerned. I intend on adding progress pictures in the forthcoming days / weeks. Very satisfied with things so far and I am already noticing improvements physique wise.

Now for the interesting bit:

Bodyweight: 212lb (+2lbs)

Strength increases:
Weighted Dips +2.5lbs
Weighted Chinup +2.5lbs

Monday Session:

Weighted Dips 3x3 @ 90%
112.5lb @ 212lb bw
3,3,3

Weighted Chinup 4x3 @ 90%
97.5 @ 212lb bw
3,3,3,3

Weighted Hypers 4x3
135lb at 212lb bw
3,3,3,3

Accessories: Tricep Pressdown 120lb 3x10, Lying Cable Curl 100lb 3x15

Dips were relatively pain free. The first rep I performed on set 3 I ended up with reduced ROM a bit more then I would have liked but the subsequent reps in that set were acceptable. I'm figuring out ways to execute each rep that minimizes pain so I am hopeful any shoulder issues will be resolved soon enough.

I am also doing rotator stretches and dislocations at home using a broom stick. This seems to alleviate some discomfort and pain during the eccentric portion but I still get a fair bit of pain at the point where I go into the eccentric from the lockout position.

I also Ice my shoulder area a few times a day after training sessions.

Chinups were pretty good at this weight. I expect them to get a bit shittier as my bodyweight goes up, but maybe not If I'm real lucky.

Tommorow is Front Squat, Incline, and Weighted Pullups. Going to try and PR on weighted pullups again. Hoping to have an easier time meeting total tonnage requirements on Front Squat (maybe add an additional set to increase workload or If I'm really feeling up for it, an increase in weight to increase workload. As long as workload gets increased via adding weight or adding an additional set then we are still making progress). Taking it easy on Incline for obvious reasons.

Thanks for reading.

 

[Perrin Aybara]

I went against the grain on my DUP I just finished by having more than one type of the same movement in a week, too. I did the Dr. Z template for squats, bench and deadlift, except I gave each lift a day where they were first and also only did deadlift twice. I added three more pressing movements throughout the week and at first I alternated weekly with an extra squat or deadlift movement, but eventually just stuck with an extra squat movement, mainly front squat. The extra pressing movements were incline, close-grip, press and various dumbbell variations of the same. The extras I didn't follow any template with, I just did 3x6-12 at a lower RPE. The progression on the big three I went by feel based on one AMRAP set weekly. I saw a article somewhere online with a formula for that, but I lost track of it and just winged it. I found consistently getting 2-3 extra reps on the AMRAP sets kept me in the RPE 7-8 range for my volume work, which was very helpful for avoiding grinding reps.

I find this progression you're using pretty interesting, but I'd have to read up a lot more on it to follow it and understand it. Prileprin's I need to research more as well. How do you calculate this INOL and implement it? When you say INOL .9 is that 90% of your baseline for that exercise for that week?

 

[weighted chinup]

I went against the grain on my DUP I just finished by having more than one type of the same movement in a week, too. I did the Dr. Z template for squats, bench and deadlift, except I gave each lift a day where they were first and also only did deadlift twice. I added three more pressing movements throughout the week and at first I alternated weekly with an extra squat or deadlift movement, but eventually just stuck with an extra squat movement, mainly front squat. The extra pressing movements were incline, close-grip, press and various dumbbell variations of the same. The extras I didn't follow any template with, I just did 3x6-12 at a lower RPE. The progression on the big three I went by feel based on one AMRAP set weekly. I saw a article somewhere online with a formula for that, but I lost track of it and just winged it. I found consistently getting 2-3 extra reps on the AMRAP sets kept me in the RPE 7-8 range for my volume work, which was very helpful for avoiding grinding reps.

I find this progression you're using pretty interesting, but I'd have to read up a lot more on it to follow it and understand it. Prileprin's I need to research more as well. How do you calculate this INOL and implement it? When you say INOL .9 is that 90% of your baseline for that exercise for that week?

My implementation of DUP was based on the staple aspects of it but since I wasn't following a specific template / routine I had a little more freedom in certain parts of making the routine. Same thing though, limited lift selection, high frequency, undulating intensity and volume every day a session is repeated during the week etc, increasing workload weekly. Beyond that I think there aren't many noticeable similarities between it and the other implementations. It's especially noticeable with the intensities I use during the week as well. 90%,85%,and 75% is higher then what I've seen prescribed from other templates. My lift selection will let me get away with this though I believe.

The progression model I chose to use was to either add weight to each movement for each intensity during the week or by increasing volume (a rep or a set), basically to increase workload week after week. Plateauing and stagnating is certainly possible, but I also included a deload after 3 weeks to hopefully take care of that.

This is the article that outlines this progression model I'm using, it's mentioned in there under "Week by week progressions":

The Daily Undulating Periodization (DUP) Bible - JMax Fitness

I am also curious about its sustainability as well...at first it almost seemed like linear progression until I realized that we are periodizing on a daily basis, which can easily make it sustainable. Needless to say, I am not a smart man lol.

The AMRAP set to determine progression sounds really cool, I've never heard of that before. That's a pretty genius idea...

When you have time, take a look at this. It explains INOL calculations extremely well.

http://www.powerliftingwatch.com/files/prelipins.pdf

The article will explain much better than I can, but for example.

Weighted Dips has a INOL of .9 on Monday. INOL = number of lifts at a given intensity / 100 - intensity. So on weighted dips we performed 9 lifts / reps and intensity was 90 percent. The INOL for dips on that session would be 9 / 10 = .9

If you go to the bottom of the PDF, it shows what kind of weekly INOL you can train with without burning yourself out. It includes daily inol for a single session and weekly inol. We can use these calculations to design weekly and daily volume.

I tried to keep the weekly INOL for each lift at or around 3. Daily INOL is around 1 or so each day. Some are slightly over 3 and some slightly under. Weekly INOL of 3 for each lift is 'touch but doable' and over 3 is 'brutal'. I included scheduled deloads to mange fatigue since volume is on the higher side.

There are also other tricks to reduce fatigue as well. Apparently exploding a volume goal across more sets minimizes fatigue, ie 6x2 @ 90% is supposed to be less fatiguing than 4x3 @ 90% even though the INOL for that lift on that session would be the same.

 

[Perrin Aybara]

My implementation of DUP was based on the staple aspects of it but since I wasn't following a specific template / routine I had a little more freedom in certain parts of making the routine. Same thing though, limited lift selection, high frequency, undulating intensity and volume every day a session is repeated during the week etc, increasing workload weekly. Beyond that I think there aren't many noticeable similarities between it and the other implementations. It's especially noticeable with the intensities I use during the week as well. 90%,85%,and 75% is higher then what I've seen prescribed from other templates. My lift selection will let me get away with this though I believe.

The progression model I chose to use was to either add weight to each movement for each intensity during the week or by increasing volume (a rep or a set), basically to increase workload week after week. Plateauing and stagnating is certainly possible, but I also included a deload after 3 weeks to hopefully take care of that.

This is the article that outlines this progression model I'm using, it's mentioned in there under "Week by week progressions":

The Daily Undulating Periodization (DUP) Bible - JMax Fitness

I am also curious about its sustainability as well...at first it almost seemed like linear progression until I realized that we are periodizing on a daily basis, which can easily make it sustainable. Needless to say, I am not a smart man lol.

The AMRAP set to determine progression sounds really cool, I've never heard of that before. That's a pretty genius idea...

When you have time, take a look at this. It explains INOL calculations extremely well.

http://www.powerliftingwatch.com/files/prelipins.pdf

The article will explain much better than I can, but for example.

Weighted Dips has a INOL of .9 on Monday. INOL = number of lifts at a given intensity / 100 - intensity. So on weighted dips we performed 9 lifts / reps and intensity was 90 percent. The INOL for dips on that session would be 9 / 10 = .9

If you go to the bottom of the PDF, it shows what kind of weekly INOL you can train with without burning yourself out. It includes daily inol for a single session and weekly inol. We can use these calculations to design weekly and daily volume.

I tried to keep the weekly INOL for each lift at or around 3. Daily INOL is around 1 or so each day. Some are slightly over 3 and some slightly under. Weekly INOL of 3 for each lift is 'touch but doable' and over 3 is 'brutal'. I included scheduled deloads to mange fatigue since volume is on the higher side.

There are also other tricks to reduce fatigue as well. Apparently exploding a volume goal across more sets minimizes fatigue, ie 6x2 @ 90% is supposed to be less fatiguing than 4x3 @ 90% even though the INOL for that lift on that session would be the same.

Thanks for the detailed explanation. I think you're right about the lift selection letting you get away with higher intensities. The nature of them isn't as taxing as a deadlift, for example. If it was me my concern would be elbows, knees and shoulders though, but ice, ibuprofen and stretches will go a long way.

I actually read that first article a few months ago when I was putting my routine together. I think it's the one that gave me the idea to give each lift a day where it comes first. I actually tried an advanced Texas Method template that was very similar when I was natty, but it seemed I wasn't able to recover from heavy days spread out throughout the week like that. Anyway, I'd never really tried to implement the adding sets and reps thing and ended up going with the other progression. I did use that method on my chin ups/weighted chin ups. I alternated weighted and bodyweight days and added weight or reps each week.

Yeah, with progression on weight, reps and sets on a daily basis I'd think you should be able to keep it going for awhile.

I still can't find that article about the AMRAP progression. It was something really obscure, like a something I jumped through a dozen links to stumble upon by accident.

I looked over that link. I get the idea of it, but I'd have to sit down and plug in my own numbers and run it to completely get it. I'm a learn by doing kind of person when it comes to that. Seems similar to RTS fatigue percents though.

Yeah, if time in the gym was no concern 6x2 would be less taxing for sure than 4x3. If you looked at it as 4x3 being RPE 9 per set, then 6x2 would have to be an 8. 8's are nothing to crank out, 9's have a way of getting rough or even becoming 10's. Might not even make much of a time difference with not not having to rest as long on the easier 6x2 either.

 

[weighted chinup]

This entry is for Tuesday night's session.

Bodyweight: 212lbs

Strength Increases:
Weighted Pullup +5lbs
*met total tonnage goal on f.squat (this was my progression goal for this session this week)
*no change on incline

Tuesday night session:

Front Squat 6x2 @ 90%
275lbs
2,2,2,2,2,2

Incline 5x2 @ 90%
2,2,2 (reduced total tonnage goal this session)

Weighted Pullups 4x3 @ 90%
80lbs @ 212lb bw
3,3,3,3

Accessories: Leg extensions, Dumbbell Lateral Raise, Seated Rows

This session went well.

It might not seem that way on paper but a couple things to keep in mind. Last week It was very difficult meeting the total tonnage goal on front squat at this intensity. Obviously this would mean that a strength increase or volume increase this week might not be in the cards. I anticipated this since last week was more or less a testing phase to practice and get a feel for working weights, baselines, and other bullshit, so my only expectation for this movement today was to meet the total tonnage goal without a ridiculous grind.

I managed to complete the front squat volume fairly quickly so I would consider this a success. I am definitely good for a 5lb increase in weight next 90% session.

Incline was kept at a minimum for obvious reasons. Didn't ice and stretch enough the night before so it was more painful than I would have liked. Should be good for dips though @ 85% for Wednesday session. I need to be more consistent with icing. It really helps. I will also ask a buddy of mine to work a foam roller on my front delt, pec, and biceps as well in order to help with pain / discomfort.

That's all to report. Oh yeah, and a +5lb increase on weighted pull ups. Felt heavy but I would say they went well, and it didn't take long to complete.

Thanks for reading.

 

[weighted chinup]

Late entry.

Bodyweight: 213.8lbs +1.8lbs

Strength Increases @ 85% :
Weighted Dips + 2.5lb
Weighted Chinup +2.5lb


Weighted Dips 3x5 @ 85%
112.5lb @ 213.8lb bw
5,3,3

Weighted Chinup 3x5 @ 85%
92.5lb @ 213.8lb bw
5,4,4

Weighted Hypers 3x5
125lb @ 213.8lb bw
5,5,5

Accessories: Tricep Pressdown 3x15, Lying Cable Curl 3x15

Things to report.

Noticeable improvements in size already. Very satisfied with that.

Not so satisfied with how this session went, specifically the dips. My form was not good at all this session. Whatever, gains were still made, so there's that....but still. I will do better next session, my technique and execution on dips today was not to my standard.....everything else went good.

Drol + Tren is giving me some amazing results physique wise though. I blame the high frequency training for this. Seriously, anyone who trains for hypertrophy should seriously consider trying higher frequency training based around movements. MPS is always high with this kind of training. Not the only variable involved with hypertrophy, but an important one nonetheless.

Tomorrow is Front Squat, Incline, and Weighted Pullups @ 85%. Looking forward to that since I adjusted my working weight on front squat for this intensity.

Thanks for reading.

 

[weighted chinup]

Bodyweight: 214lbs

Strength Increases @ 85%:
No change on Incline
Met total tonnage goal on front squat (failed to do this last week)
Weighted Pullups + 5lbs

Front Squat 3x5 @ 85%
255lbs
5,5,5

Incline 3x5 @ 85%
5,5,5

Weighted Pullups 3x5 @ 85%
70lbs @ 214lb bw
5,5,5

Accessories:

Leg Ext 3x10 (singe legged, 45lbs on each side), Dumbbell Lateral Raises 3x25 (45lbs), Seated Row 3x6 (260lbs).

Feels good man.

I added weight for weighted pullups at this intensity, which felt very easy. It's about 10lbs lighter than the 90% weight I use on Tuesday so I wasn't surprised it felt easy really.

Front squat felt easy, although I was tired today so the fatigue going into this session was real. Nothing some decent sleep can't fix though. Still too early to take a deload, we got 2 more weeks of this shit before I can do a deload week lol. For the first time in my training career I can safely say I look forward to deloading at some point, not because the workload is absurdly high (it's on the 'higher' side of prilepins chart though, weekly inol for each lift is around 3) but because having a structured plan and following through with it is much more satisfying than doing everything instinctively.

I'll design a deload week sometime soon and post up what it looks like. The nice thing about using a prilepins chart is that I don't have to guess how much volume to do on a deload week, I just need to drop down weekly INOL for each lift down to <2. Nice and easy, no guessing involved.

2 more sessions left to do this week, both 75% days (3x8).

Not much else to report. The size gains are coming in, the gear is giving me a real nice look overall. My libido is kind of shit but who wasn't expecting that...I actually wasn't. I can't believe a small amount of test can make such a difference but it's really not that bad.

Thanks for reading.

 

[weighted chinup]

Bodyweight: 215lbs (+1lbs)

Strength Increases @ 75%:
Weighted Dips added volume
Weighted Chinup +2.5lbs

Weighted Dips 3x8 @ 75%
100lb @ 215lb bw
9,8,8

Weighted Chinup 3x8 @ 75%
82.5lb @ 215lb bw
8,8,8

Weighted Hypers 3x8
115lb @ 215lb bw
8,8,8

Accessories:

Tricep Pressdown
120lb
15,10,10

Lying Cable Curl
105lb
15,15,10

This was an excellent session. I'm finally getting a feel for this intensity. Dips went extremely well, no pain, good depth, and easy. Got an additional rep. Could have added 2.5lbs easily but decided to do an increase in volume instead. Wasn't expecting it to be that easy.

Chinups went up easy despite an increase in weight.

I have never gotten size and strength gains this fast and this rapidly before. Size gains especially. I started the gear last Thursday and this is the first 'official' week of the new programming. I can't emphasize how great high frequency is for hypertrophy...it truly is. Basing training around movements instead of body parts will be my new standard recommendation for hypertrophy routines moving forward.

Thanks for reading.