Waist - 43.25"
sRPE @ 7
Chin-Ups -
BW+30X4, 3, 3 @~10
BWX6 @9.5
Rack Chins (Myo-Reps; 30 sec. rests) - BWX8, 4, 4, 3, 3, 3, @~9
Dips -
BW+35X8 @9.5
BWX12 @9.5
Rope Pushdowns - 90X13@9
BB Curls -
80X8, 8 @8.5, 9.75
60X18 @9.5
Some ups and down on the last session of this training block.
257(BW+30)X4 ties a lifetime Rep PR on Chins. They didn't feel strong, but tying a Rep PR isn't nothing. Maybe poised to jump to some all-time PRs next block. That would be nice.
Rack Chins did feel strong. Even though I got less reps on the first set, I got more total overall reps, and sometimes you've got to be happy with that.
Dips definitely took a step back. Weighted sets were much harder this week with only ~4 more lbs., and BW back-off sets were much harder. HOWEVER, 262(BW+35)X8 is a lifetime Rep PR.
80X8 on Barbell curls is a lifetime Rep PR. These made nice, very linear progress here. Probably because I haven't had them in a regular development block in a long time.
All-in-all this block demonstrated to me the power of being able to put together a consistent run of training. Almost a year into using the Emerging Strategies framework (I may do a fuller write up of this to help organize my own thoughts), and I can see that a full ~7 "week" training block usually nets around 5-6% increases. Training Max is around 96%, and usually increases around 12% by the end of a full block. The big challenge is stringing those together around life interruptions.
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