Reap What You Row Week 2. Day C.

sRPE 27.5

BW - 223

BB Rows w/Straps - 165X5, 5, 5 @5/6.5

1-Arm DB Rows w/ Strap - 90X10, 8, 8, 7 @8.5/8

Beltless Press - 

-    up to 135X1 @8

-    115X3, 3 @~7

super-set with

Adductor Machine - X12, 9, 9 @8

1-Arm Cable Wrist Extension - X12, 12, 12 @~8

super-set with

1-Arm Cable Wrist Curls - X13, 8 @7/8.5

Decided to see if trading the Rower for the Stationary Bike on conditioning, and adding direct wrist extension work could do for my elbow issues what reducing walking and adding calf work did for my foot pain earlier this year.  (had to skip conditioning this day to get to an appointment)

The next day the elbow feels pretty good.

Reap What You Row Week 2. Day B.

sRPE @6.5

BW - 229

BB Rows - 165X3, 3, 3 @~5

Deadlift - 

-    up to 335X1 @5.5

-    315X3, 3 @5

Cable Rear Delt Flyes - X6, 6, 5 X8/9

super-set with

Cable Flyes - X9, 8, 9 @~8

Machine Standing Calf Raises - X10, 8, 8, 7 @~8

Stationary Bike - HIIT; 0:20/1:40; 7 rounds

Solid session. 

Reap What You Row Week 2. Day A.

sRPE @7.5

BW - 224

BB Rows - 

-    195X3 @7

-    165X8, (add straps) 8, 8 @~8

Pulldowns - X8, 8, 9 @8/9

Hack Squats - 100X8, 7, 7 @~8

super-set with

Lever Incline Press - 70X8, 7, 7 @8

BB Curls - 65X8, 7, 6, 6 @~8

Rower - HIIT; 0:20/1:40; 10 rounds

Was able to increase volume again on this session.  However, elbow pain is fading over the weekends, and then peaking following training sessions.  I tried adding straps part way through back-off rows to see if that would help, and it maybe did a little.

I think I need to switch to stationary bike for my HIIT for a while and see if laying off the rower makes a difference.  Just got up to 20 minutes on the rower, but may have to back off that initially when switching movements.  

Reap What You Row Week 1. Day C.

sRPE @7

BW - 226

BB Rows - 160X5, 5 @~6

1-Arm DB Rows w/Straps - 90X9, 8, 8, 7 @7/8

Bench - 

-    up to 205X1 @7

-    185X3, 3 @~7

super-set with

Seated Leg Curls - X9, 7, 7 @8

Bayesian Curls - X7, 8, 10, 8 @7/8

Rower - HIIT; 0:20/1:40; 10 rounds

Solid session.  Tried using a higher pulley position on the Bayesian Curls (as everyone seems to recommend), but it made it feel more awkward and I didn't feel as much tension on my biceps in the stretch position, so I'll probably just go back to a low pulley with an off-set stance.

Reap What You Row Week 1. Day B.

sRPE @6.5

BW - 228

BB Rows - 160X3, 3 @easy

Squats - 

-    up to 295X1 @~5

-    275X3, 3 @~6

Cable Rear Laterals - X6, 4, 5 @8/9

super-set with

Cable Flies - X9, 9, 8 @8

Machine Standing Calves - X7, 7, 7, 7 @8/9

Rower - HIIT; 0:20/1:40; 10 rounds

Solid session.  Elbow discomfort seems to be retreating.

Reap What You Row Week 1. Day A.

sRPE @ 6.5

BW - 226

Beltless BB Rows - 

-    up to 185X3 @6

-    160X8 @8.5

Pull-Downs - X9, 8, 8 @8/9

Hypers - 25# behind head X7, 7 @8

super-set with

Bench Dips - BWX14, 10 @8

BB Curls - 65X8, 6, 6, 6 @8/9

Rower - HIIT; 0:20/1:40; 10 rounds

Decided to go ahead and start my Row specialization block with the new week.  I've started recent specialization blocks with much lower volume, but I used this last pivot block to really drive up sub-maximal work capacity.  So I'm coming into this block having everything but BB Rows already at max anticipated volume, and this is still less volume than I was doing the last few weeks.

I would have probably gone for more sets on Rows as well, but I've some nagging issue on the outside of my right elbow that I'm working around.

Also upped HIIT to 10 rounds.

Pivot. Week 4. Day A.

sRPE @8

BW - 224

Squats -

-    up to 325X1 @7

-    290X3, 3, 3, 3, 3 @~7

BB Rows - 

-    195X5 @8

-    195X3, 3, 3 @~7

GHR - BWX11, 8, 7, 8 @8.5/9

supe-set with

Machine Laterals - X8, 8, 8, 7 @8

Incline DB Rear Delt Laterals - 15sX10, 10, 8, 8, 8 @7.5/9

Rower - HIIT; 7 rounds

Humidity was bad in the gym, but I was more mentally prepared for it.  Made myself stay focused during rest breaks on Squats and Rows, and took my time with all the hypertrophy work instead of pushing pace.

I also head my wrist sweat bands today, so that may have made a difference.  And head bands showed up in the mail so everybody better look out.