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  1. #31
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    Oct 4, 2022 - Week 9, Workout A1

    Bench press
    190 lb: 3 x 6, 1 x 6 (failed on set 4, rep 7 mid-range)

    Pendlay row:
    175 lb: 3 x 6, 1 x 7 (I'm supersetting these with bench press so I didn't really push the rep count on last set due to risk of sacrificing form and unnecessary fatigue)

    Squat:
    225 lb x 8
    235 lb x 4
    245 lb x 3
    255 lb x 2
    265 lb x 1 (reps tighter and more confident. Bar path remained more vertical even when coming out of the hole)

    Ring chin ups
    BW: 10 x 3
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  2. #32
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    Talking Oct 6, 2022 - Week 9, Workout B

    OHP
    95 lb: 3 x 10, 1 x 9
    -- felt like I was still recovering from Week 9, workout A1; did not feel like I had the mental focus or energy to push for 110 lb PR
    -- elected to keep intensity relatively low and push for volume
    -- last set I missed one rep because accountant's office call incoming and had to pick up =P

    Lat pull down (wide grip bar)
    120 lb: 4 x 10 (again, pushed for more volume, lower intensity)

    Kind of ended up doing a giant set on the following exercises later in the evening:
    RDL
    145 lb: 4 x 12 (had to drop the bar after rep 8, and use hook grip for last several reps)

    Ring chin-ups:
    BW: 10 x 3 (did 3-4 sets earlier in the day and squeezed in 1-2 sets @ beginning and /or end of rest period between RDL sets)

    EZ-bar skull crushers:
    +40 lb onto 1" EZ bar: 13, 12, 10, 9

    Skipped DB one arm rows because my arms and grip strength were toast by the end of superset and my elbows (esp right elbow felt a bit sore from all that joint strain; this did disappear after a good night's sleep)

    Noting that introducing these new accessory exercises has make me more sore in the back and arms, but is helping with growth in these areas. Mentally, I think it's a nice break from the continous push in intensity because frankly this month has been more busy professionally and has affected stress levels, sleep, ability to eat.

    I am also wondering whether I should be increasing my daily caloric intake because in the last few weeks I noticed my body weight has actually dropped from 180 down to 176 lb. Not sure if it's a matter of water retention or if my body now requires more daily energy intake to keep up with recovery. It may explain why I'm having trouble pushing heavier weights?
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