Block 8. Cycle 3. Session B.

BW - 226

Waist - 43.25"

Press -
135X1, 1 @8/8.5
120X5 @8.25

Bench -
217.5X1 @8
155X12 @7.5
157.5X12 @8

Chin-Ups - BWX4, 3, 3 @~10

Pull-Downs - X11, 8 @~8

Interesting session.

Press strength was not down, but if it was up, it was just barely.

Bench top strength was down on the single, but rep strength on the back-off sets was up.  This is a rep strength focused block for Bench, so it's generally good news.  It will be interesting to how the gap between max strength and rep strength changes as the block goes on.  Similar to Squat, my 12 rep strength seems to be a slightly higher % of my e1RM based on the single that the RTS RPE table predicts.  I'm going to continue to base week-to-week projections on prior week performance, but I think I will definitely need to update my table at the end of this block.

Chin strength wasn't great, but when is it ever.  Added a set of pull-downs because Session RPE was still vary manageable, and as always I want to try and kick chins in the butt.

Block 8. Cycle 3. Session A.

BW - 227

Waist - 42.75"

Squat -
360X1 @8
262.5X12, 12 @7.5/8

Leg Press (Myo-Reps; 30 sec. rests) -
3pps X20, 5, 5, 5, 5, 5 @~7.5

Good session.  Was kind of dreading the first set of 12 on Squats, but it wasn't that bad.

Got to 20 reps on Leg Press, so will up the weight next time.

Video is of top single, and final work set.

Block 8. Cycle 2. Session D.

BW - 227

Waist - 43"

Chin-Ups -
BW+10X3, 3, 3, 3 @~10
BWX4 @10

Rack Chins (Myo-Reps; 30 sec. rest) - BWX9, 3, 3, 3, 2 @9/10

Dips - BWX8, 7 @~8

Rope Pushdowns - X18@10

Curls - 62.5X8, 8, 8 @7/9.75

Solid session.  Everything ticked up a bit except for Dips.

Dips sometimes really bother something in my right trap area.  That was the case last week.  Still lingering discomfort coming into this session.  I decided to ditch the extra weight and just work with BW.  On my warm-up set, the pain flared up a little bit, but seemed to actually fade a bit during the work sets.

I added a set of rope pushdowns to get some extra triceps volume since the volume and load on dips are lower than I'd expected coming into this block.

Block 8. Cycle 2. Session C.

BW - 229

Waist - 43.25"

Deadlift -
365X1 @8.25
250X12 @6.5
260X12 @7.5

GHR (Low Setting; Myo-Reps / 30 sec. rest) -
BWX15, 5, 5, 5, 5, 5 @8/7.5

Solid session.  Sets of 12 on DL way easier this time, although they did come in a touch under target RPE.

Block 8. Cycle 2. Session B.

BW - 227

Waist - 43"

Press -
132.5X1 @7.75
135X1 @8.5
117.5X5 @8

Bench -
220X1 @8
150X12 @7.5
155X12 @8

Chin-Ups - BWX5, 3, 3 @~10

Pull-Downs - X10 @8

Pressing strength seemed down in general, while vertical pulling strength seemed to tick up a bit.  We'll see how it goes.

Block 8. Cycle 2. Session A.

BW - 225

Waist - 43"

Squat -
360X1 @8.25
257.5X12, 12 @7.5, 8.5

Leg Press (Myo-Reps; 30 sec. rests) -
270X18 @8
270X5, 5, 5, 5, 5 @7/7.5

Solid session.

So far, the projected maxes for my top single and my back-off sets of 12 are at odds.  I'm going to do separate projections for those going forward.  Might be worth logging as a custom RPE.  Don't know.  This cycle the 12@8 was about 66% of the e1RM based off the top single.  That's about 5% higher than on the standard table.  We'll see where it ends up.

For Leg Press, rather than increase the weight, I figured I'd just try to add reps, and up the weight when I hit 20 reps @~8.  The myo-rep sets were a bit easier this time, but as long as the first set is increasing reps, I'm okay with that.

Video is top single and final back-off set.

Block 8. Cycle 1. Session D.

BW - 225

Waist - 42.75"

Chin-Ups -
BW+10X3, 3, 3, 2 @~9.5
BWX3 @9.5

Rack Chins (Myo-Reps / 30 sec. rest) - BWX8, 3, 3, 1 @~9.5

Dips -
BW+15X8 @8
BWX8 @8.5

Curls - 60X8, 8, 8 @7.5/9.5

Okay session.

Chin-ups felt fairly smooth for so low reps.  Saying that feels like deja vu. 

Rack chins were tougher for the myo-reps than either leg press or GHR.  Combo of the set-up being more awkward, and just being weak in vertical pull movement patterns, I guess.  Still, it sort of reinforces the idea that these are more specific to chins that pull-downs.

Dips weren't feeling great up around my collar-bone on this day.  Sometimes they give me some discomfort there.  I don't think that's the main reason for the surprisingly poor performance on the BW back-off set, but it probably contributed.  No where to go but up!

Only took video of the dips.  I'm allergic to videoing my chins for some reason.  Probably need to commit to that.

Block 8. Cycle 1. Session C.

BW - 227

Waist - 43.5"

Deadlift -
350X1 @~8
235X12, 12 @7/7.5

GHR (Low Setting; Myo-Reps / 30 sec. rest) -
BWX13, 5, 5, 5, 5, 5 @~8

Solid session.

I wasn't looking forward to sets of 12 on Deadlift.  They weren't terrible, but they weren't quite @8 either.  We'll see if acclimation to higher reps on this movement keeps pace with intensity.

GHRs were on a very low setting; meaning the cross-brace all the way down so the ankles are well below the knees, and also the push as far back as possible while still having the hips against the pad.  I wasn't sure if I would be able to get enough reps on this movement to use myo-reps, but the low setting made it entirely feasible.  Hamstrings are still quite lit up a couple of days later.

Only took video of the DL top single, and final work set.

Block 8. Cycle 1. Session B.

BW - 227

Waist - 42.25"

Press -
135X1 @7.5
140X1 @8.5
115X5 @7.5

Bench -
225X1 @8
152.5X12, 12 @~8

Chin-Ups - BWX4, 3, 3 @~9.5

Pull-Downs - X12 @8

Haven't really trained the Press in a while, and I'm resetting to strict (no hip action), and it showed.  Focus for the Press in this block is 1RM strength, so will just be training low reps on the actual movement, and letting volume/hypertrophy come from the higher rep work on Bench and Dips.

Bench came in right on target.  Wasn't sure how heavy pressing beforehand would effect it, but not much if at all this session.

I also expected Chins to be weak out of the gate having not trained them in a couple of months.  Encouragingly, they felt smooth.

Finished up with some pull-downs to backfill the volume I can't get from doing full chin-ups.

Only took video of the pressing movements.  Top sets and final work sets.

Block 8. Cycle 1. Session A.

BW - 227

Waist - 42.75"

Squat -
335X1 @7.5
235X12 @6
255X12 @8

Leg Press (Myo-Reps / 30 sec. rest) -
3ppsX15 @8
3ppsX5, 5, 5, 5, 5 @7

First day of the new block brought some new stuff and some stuff I haven't done in a while, but everything went well.

Big gap in E1RM to start the block between 1@8 and 12@8.  Will be interesting to see if that gap closes over the course of the block.  Program calls for 2X12@8, but I didn't want to do extra work sets X12 because I've had so much trouble with Squat-related DOMS at the beginning of dev blocks.  Will also be interesting to see what a true 2X12@8 feels like as I get that more dialed-in. 

Haven't done regular Leg Press in a while, and first time using the density technique currently referred to as Myo-Reps. 

Probably haven't had this much of a "quad pump" in a while, although it was relatively mild compared to what I've experienced with "purer" hypertrophy training in the past.

Video is of top single and final squat work set.

Pivot Block. Cycle 2. Session C.

BW - 224

Waist - 43.5"

5-3-0 Tempo Deadlift w/ Straps - 245X5, 5, 5 @6~7

Machine Single-Arm Dip -
125X7 @8.5
115X7 @7

Lying Single-Leg Curl - X7, 7, 7 @~8

DB Hammer Curls - 30sX10, 8 @~8

Pivot Block. Cycle 2. Session B.

BW - 223

Waist - 43.25"

5-3-0 Tempo Bench - 130X5, 5, 5 @~7.5

Standing DB Press - 45sX7, 7 @~7

Machine Pullovers - X10, 10, 10, 10 @6.5/8.5

Flexed Arm Hanging Curl Ups - BWX5, 4, 5 @~9

Conditioning - LISS; 25 minutes walking

Pivot Block. Cycle 2. Session A.

BW - 228

Waist - 43"

5-3-0 Temp Squats - 220XX6, 6, 6 @~7

Single-Leg Horizontal Leg Press - 140X8, 8, 8 @~6.5

Single-Arm Chest Supported Row - 35X5, 5, 5 @~7.5

DB Curls -
25sX12, 12 @~8

Conditioning - LISS; 25 minute walk

Set-to-set RPE evening back out following the first week.

Pivot Block. Cycle 1. Session C.

BW - 228

5-3-0 Tempo Deadlift w/ Straps - 240X5, 5, 5 @6.5/8.5

Machine Single-Arm Dip - 115X7, 7 @~7.5

Lying Single-Leg Curl - X7, 7, 7 @6/9

DB Hammer Curls - 30sX10, 10 @~8.5

All good.  Continuing to see that RPE is increasing quickly set-over-set.  Expecting to see that flatten out this next week.