Due to a niggling knee injury I suggested a drop in weight for squats so that we can revise perfect form and increase the reps from 6-8 to 10. I think I've been unconsciously shifting my centre of gravity very slightly towards the balls of my feet when using the heavier loads and so we've dropped the weight by nearly 20kg and have started really focussing the weight through the heels. The increased time under tension and the marginally improved form has already shown some good results.
Deadlifts are back - we are working in the 6-8 rep range and I'm currently up to 100kg for 8 reps. We both achieved a 1 rep max of 130kg. Chin ups are improving - I'm now doing 4 sets of 8 and Chutz is up to 4 good reps per set.
The best workout of the month, however, was the new chest routine. I like to change the routines every 4-6 workouts, but with chest we've been stuck on straight sets of 6-8 reps for some time, purely because it's been so productive. Last week, however, we trained a bit heavier, but the real breakthrough came on Wednesday when we moved to heavy drop sets of 4-5 reps, drop the weight 5kg and perform 1-2 more reps and repeat once more. We followed this with some incline work, flyes, cable crossovers and then a few sets of incline psychoblasts (slow, continuous tension sets). The results are already quite marked.
We've finally finished phase 2 of Winning the Arms Race. The strength gains in triceps have already transferred to bench press but the heavy dips have taken their toll on the rotator cuffs.
To recover fully we've taken a few extra days off this week with a view to going even harder next week.
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