Pivot Block. Cycle 2.

BW - 225

Waist - 41.75"

5-3-0 Tempo Squat - 265X2, 2 @~6

5-3-0 Tempo Deadlift - 270X2, 2 @~6

Bulgarian Split Squat - 35X7, 7 @~6

5-3-0 Tempo Bench - 140X2, 2 @~6

DB Rolling Triceps - 40X6 @5.5

Flex Arm Hanging Knee Raise - BWX5, 5

BB Curls - 52.5X10, 10 @~8

Conditioning - HIIT; Stationary Bike; 7 rounds

Moved through this nice and quick with rest times ~2 minutes or less.  Resistance training was finished in about an hour even with remembering to do the ab and biceps work.  I rearranged the order so that all the lower body work is together at the beginning and all the upper body at the end.  This flowed much better.

Because the rolling triceps seemed to be bothering my left elbow, I left the weight the same.  There was still some discomfort there, but not as much as last time.

Couldn't be bothered with video.

I track waist circumference and I'm going to add that into this log because BW fluctuation isn't telling the whole story.

BW fluctuation over the last month:

Waist fluctuation over the last month:

Pivot Block. Cycle 1.

BW - 221

5-3-0 Tempo Squat - 257.5X2, 2 @~6

5-3-0 Tempo Bench - 137.5X2, 2 @~6

5-3-0 Tempo Deadlift - 262.5X2, 2 @~6

Bulgarian Split Squat - 25X7, 7 @~5

DB Rolling Triceps - 40X6 @6.5

Conditioning - LISS; Treadmill Walking; 20 minutes

Next block will be using single session cycles because of time constraints.  I'll be using this pivot to kind of feel that out a little.

Tempo lifts were all fine and were max @6.  Probably a little lower, but I'm not really worried about the first session of the pivot block.  I like to still see the weight progress in these blocks, so I don't mind starting "too" light.

I did the BSS with a 25 lb. bumper.  I looked around for a 15 kg, but couldn't find one, so I just stayed @5.  I think holding the grippy plate is a bit easier on getting into position and on balance than using a DB, so I'll find a 15 kg next time.

My right triceps near the elbow were not super happy about the heavy eccentric on the rolling triceps.  Gonna be real careful about that next session and be prepared to swap out a different movement.  It would suck to get an injury in a pivot block.

Didn't get video of the tempo pulls.

Block 5. Cycle 7. Session C.

BW - 226 (?)

Deadlift - 405X1 @9.75

Axle Bench - 195X5, 5, 5 @8

Tweaked my back on DL warm-ups.  Still was determined to pull 405 for the first time and did.  So PR.

Skipped Pause Squats.

Axle Bench was consistent with my downturn in overall bench performance this week.

Well, I'd been on the fence about whether to go into a pivot after this cycle, and that seals it.  Pivot time!

Block 5. Cycle 7. Session B.

BW - 222

Bench -
252.5X2 @9.75
212.5X6, 6, 6 @~8.5

Cambered Bar Bench - 175X5, 5, 5 @8

Chin-Ups - BW Density Block; 7 minutes; 7 reps on 1st set; 32 total reps

Bench was a mixed bag here.  252.5X2 is a Rep PR, but with the @~10 it projects as a lower e1RM than last week's 250X2@~9

Frankly, the warm-ups suggested I should take 250 again, but I wanted to try for more weight.  At least it's nice to get some confirmation that I should believe my warm-up feedback. 

I decided to still go on the heavier side on the back-off sets.  The first couple of sets were okay, but the last set was definitely @8.5 and trending up. 

But I was able to add weight to the cambered bench without any trouble.  Some of that could still be acclimation to a relatively novel movement.

Also got one more rep squeezed in on the chin-up density block.

Yesterday, I was optimistic that I might be able to extend this training block another week, and today I kind of want it to be over.  It may come down to how the last session of this cycle goes.  This is definitely one of those places where a good quality coach that's familiar with both my lifting and my psychology would be helpful, but as is I gotta do for self.

All video is of top set and final back-offs.

Block 5. Cycle 7. Session A.

BW - 222

Squat -
380X2 @9
325X6, 6, 6 @8.25/8.5

High-Bar Squat - 265X5, 5, 5 @8

Bench-Grip Deadlift w/ Straps - 325X5, 5, 5 @8

Mixed session.

Squat top set went very well.  A touch heavier than the days target.  However, I probably should have pulled back on the volume sets. 

High-Bars and Wide Grip Deads were fine, but I was completely mentally wiped by the time I finished my low bar sets.  I didn't want to do any more squats, and after squats, I didn't want to do anything at all. 

I traveled out of town this last weekend, and I think travel and vacation activities may have contributed. 

To this point, available evidence had pointed to a 7 week time-to-peak.  However, the squat top set looks like my second best increase of the block, and my best Week 7 Squat.  Unless Bench and Deadlift convincingly crash and burn this week, I will plan on extending this block another week.

All video is of top sets and final work sets.

Block 5. Cycle 6. Session C.

BW - 221

Deadlift -
400X2 @8.75
342.5X6, 6, 6 @8

Pause Squat - 275X5, 5, 5 @8

Axle Bench - 197.5X5, 5, 5 @~8

400 is a weight PR on Deadlift, and obviously a Rep PR.  Nice.  Felt easier than I expected, but not as easy as it looks on the video.  There was some "meet day" mental focus that contributed to this lift, as there always is for a milestone.  Target for next week will be 4 plates (maybe more).  So we'll do it all over again, then.

Back-off sets also all felt very good, although this is a new-ish bar and the heavy knurling on TnG deadlift is brutal on the hands.  I add a ton of extra chalk just to try and mitigate it.

Pause Squats felt very good.  I probably could have added a touch more weight, but 275 is just nice.

Axle bench was a little tough because I still have some DOMS in my pec from the previous session.  Made the first couple of works sets a little tough, but was solid by the end.

Video is of top sets and final work sets.

Block 5. Cycle 6. Session B.

BW - 221

Bench -
250X2 @9.25
210X6, 6, 6 @~8/8.75

Cambered Bench - 172.5X5, 5, 5 @~8

Chin-Ups - BW Density Block; 7 minutes; 7 reps on first set; 31 total reps

Decent session.

I pushed the weight on the top set of bench a touch higher than was indicated, because getting a lift-off for the top sets has seemed to give a little boost.  I was probably just a smidge ambitious, but no harm.  The annoying thing will be if I end up using the same weight next week. 

I dialed-it in tigher for the back-off sets.  The first two were good, with the second being a particularly rock-solid @8, but the difficulty on the third jumped for some reason.

Cambered bench was well locked-in.

Got another rep on the first set of chins, but the same number of total reps.  All good.

Video is of top sets and final work sets of the barbell lifts (using my phone as a timer during chins, so can't really take video).

Block 5. Cycle 6. Session A.

BW - 221

Squat -
370X2 @9
317.5X6, 6, 6 @8

High-Bar Squat - 260X5, 5, 5 @8

Bench-Grip Deadlift - 317.5X5, 5, 5 @8

Very solid session.

Nice 5 lb. jump in the top double on Squats, and the back-off sets went up 7.5 lbs. AND had a slightly lower RPE on average than last week.  e1RM crested 400 for the firs time since I started using Emerging Strategies.

High-Bars and BGDL also trended upwards a bit stronger than in recent weeks.

All video is of top sets and final work sets.

Block 5. Cycle 5. Session C.

BW - 221

Deadlift -
392.5X2 @9
330X6, 6, 6 @~8

Pause Squats -
262.5X5 @7.5
265X5, 5 @~8

Axle Bench - 195X5, 5, 5 @8

392.5X2 is a Rep PR on Deadlift.  My first Rep PR since using Emerging Strategies.  Back felt a little "something" at the top of rep 1, but I was able to finish the session with no pain, and no apparent drop-off in performance.  The feeling of "something" in my low back has been present every since, so we'll see how Comp Squat session goes today.  My assumption is that everything will be fine.

Pause Squats were rock solid.

The ~70lb. axle I've been using all block was occupied, so I had to use the lighter axle.  I don't actually know how much it weighs.  I compared it subjectively to how heavy it felt in my hands compared to a standard barbell, and guess-timated 40lbs. for this session.  All good.

Video is of top sets and final work sets.

Block 5. Cycle 5. Session B.

BW - 222

Bench -
242.5X2 @9
207.5X6, 6, 6 @8/8.75

Cambered Bar Bench - 167.5X5, 5, 5 @8

Chin-Ups - Density Block; 7 minutes; 6 reps on first set; 31 total reps

Conditioning - LISS; Treadmill Walking; 20 minutes

Another solid session this week.  Nice to get a little string of them going.

Week 5 hasn't been great for Bench to this point, so it was nice to get a bigger than usual jump this week.  I was shooting for 245, but warm-ups indicated something slightly lighter.  The top set was rock solid, and has been this cycle.  I think some of that is down to only getting a lift-off on the top set allowing me to have a tad more energy for the actual reps.

Cambered Bench was also solid.

I only got 1 more rep in the Chin-Up density block this week, but I was 2 lbs. heavier than last week so that's alllllllright. 

Video is of top sets and final work sets.

Block 5. Cycle 5. Session A.

BW - 222

Squat -
365X2 @9
310X6, 6, 6 @~8

High-Bar Squat - 252.5X5, 5, 5 @8

Bench-Grip DL - 307.5X5, 5, 5 @8

Another good session bouncing back from cold and (all-but-gone bronchitis).

Squats made a bigger jump than they have the last couple of weeks.  Just felt much more "there."  Looking forward to seeing how the block goes.

I was hyper-focused on execution today since I had one less rest day between DL and Squat days than usual.  Probably gave myself longer rests between sets than usual on average as well.  Closer to 5 minute rests than 3 minute rests. 

High Bars and Wide-Grip DLs were all solid as well.

Sleep has been behind a little bit so I was still ready for the session to be over by the last movement.  Was meeting a friend to watch a game, so skipped out on conditioning again.

All video is of top sets and final work sets.

Block 5. Cycle 4. Session C.

BW - 221

Deadlift -
385X2 @9
330X6, 6, 6 @8

Pause Squat - 262.5X5, 5, 5 @8

Axle Bench - 190X5, 5, 5 @~8

Had a couple of extra days off due to schedule and that may have contributed to a very nice session.

385X2 @9 projects to an e1RM PR over the baseline I set when I started using Emerging Strategies, and is certainly an absolute intensity PR in that time frame.  The baseline from late September '18 was 345X3 @7.  This double at 385 was a very strong @9 as well.  The 330X6 @8 actually projects even a little higher, but I prefer to go off the top set.  Anyway, very solid DL today.

Pause Squats also came in right on target.

Axle Bench felt as good as it has yet.  Felt very solidly balanced over the forearm in a way that I'm not sure I've ever felt with a regular barbell.  Interesting.

All video is of top sets and final work sets.