Block 12. Cycle 3. Session B.

BW - 233

Waist - 43.75"

BB Curls - 67.5X13, 13 @8/8.5

DB Curls - 33.75sX12, 12 @8/8.5

Bench - 

222.5X1 @8

187.5X4, 4, 4,4 @~6

Deadlift - 

407.5X1 X8

347.5X4, 4, 4, 4 @6

DB Press - 42.5sX10, 10 @8

67.5X13 on BB Curls is a Rep PR that projects to a new PR max.  It's also a 2X13 Volume PR.

407.5X1 is a lifetime PR on Deadlift.  187.5 for 2X4 would have been a Volume PR, and I got 4 sets @6.

42.5s were a little heavy last week on DB Press, so I repeated the this week and they were right on RPE target.  

Block 12. Cycle 3. Session A.

BW - 232

Waist - 43.75"

BB Curls - 70X11, 11, 11 @~8

Press - 105X7, 7, 7, 7 @~8.5

Squat - 

367.5X1 @7.5

315X4, 4, 4, 4 @~6.5

BB Preacher Curls - 50X12, 12 @~8

70X11 is a Rep RP on Curls.  Nice to get it for 3 sets, too.

105 for 3X7 would be a 3 set PR, and I got that for 4 sets, although they were a bit tougher than I would have liked.

Top single on Squats felt great, but when I tried to go a little over target on the back-off sets, they were tougher than expected.  I may need to start separating the projected work weights for the single and the sets of 4.

Preacher Curls were a lot harder on this day, and I had to back the weight off.  No big.  

Block 12. Cycle 2. Session C.

BW - 233

Waist - 43.75"

Chin-Ups - BWX4, 4, 4 @7/8

Dips - BW+25X8, 8, 8 @8/9

HLR - BWX5, 5,5  @7/8

Gaspari Bar Full Raise - 47.5X8, 8, 8 @8/9

super-set with

Gaspari Bar Hammer Curls - 47.5X8, 8, 8 @7/8

Block 12. Cycle 2. Session B.

 BW - 233

Waist - 44.25"

BB Curls - 65X13, 13 @8

DB Curls - 31.25sX12, 12 @8/9

Bench - 

215X1 @8

182.5X4, 4, 4 @~6

Deadlift - 

397.5X1 X8

340X4, 4, 4 @6

DB Press - 42.5sX10, 10 @~9

65 for 2X13 on BB Curls is a Volume PR.

Deadlift is moving really, really well.  397.5 is the heaviest weight I've pulled since November '19 when I pulled 405X2 @~9.  

Block 12. Cycle 2. Session A.

 BW - 231

Waist - 43.75"

BB Curls - 67.5X11, 11, 11 @~8

Press - 100X7, 7, 7, 7 @~8

Squat - 

357.5X1 @8

305X4, 4, 4 @~6

BB Preacher Curls - 55X12, 12 @8.5/9

67.5 for 3X11 on Curls is a Volume PR.

100 for 4X7 on Press is a Volume PR.

Block 12. Cycle 1. Session C.

 BW - 230

Chin-Ups - BWX4, 4 @7/8

Dips - BW+20X8, 8 @8

HLR - BWX5, 5 @7.5/8.5

Gaspari Bar Full Raise - 45X8, 8 @8/9

super-set with

Gaspari Bar Hammer Curls - 45X8, 8 @7/8

Block 12. Cycle 1. Session B.

 BW - 232

Waist  - 43.75"

BB Curls - 60X13, 13 @~7.5

DB Curls - 30'sX12, 12 @~8

Bench - 

207.5X1 @8

177.5X4, 4 @~6

Deadlift - 

387.5X1 @8

330X4, 4 @6

DB Press - 40sX10, 10 @8

Block 12. Cycle 1. Session A.

 BW - 231

Waist - 43.5"

BB Curls - 

62.5X11 @7

65X11, 11 @~8

Press - 97.5X7, 7, 7 @8

Squat -

345X1 @7.5

295X4, 4 @6

BB Preacher Curls - 52.5X12, 12 @8/9

62.5+ for 3X11 on BB Curls is a Volume PR.  NBD, because I designed the rep ranges for Curls and Press this block to grab some low-hanging Volume PRs.  Also, I took the trouble to weight the straight bar I've been using and discovered it's a ~30 lb. bar, and I thought it was ~20 lbs.  

As above, 97.5 for 3X7 is a Volume PR on Press.  Weight came in lower than I was targeting to start this block, but I've got a bit of discomfort in my right shoulder that seemed to come up doing tempo presses in the pivot.  Food for thought.

Squat went well.  345 is the heaviest weight I've used since the pandemic started and it moved nicely.

Pivot Block. Cycle 2. Session C.

 BW - 230

Waist - 44"

X-2-3-3 Tempo Chins - BWX9, 8, 7 @8/9

Bench Dips - BWX20, 20, 20 @6/8.5

Knee Raises (above parallel) - BWX9, 8, 7 @~8

DB Full Raise - 12sX12, 12 @6

super-set with

Hammer Curls - 12sX12, 12, @~7

Pivot Block. Cycle 2. Session B.

 BW - 232

Waist - 44"

BB Drag Curls - 32.5X12, 12, 12 @7/8

3-2-0 Tempo Bench - 140X4, 4 @~6

DB Bench - 75sX8, 8 @7.5/9

3-2-0 Tempo Beltless Deadlift - 270X4, 4 @~6

GHR - BWX8, 8 @~8

Machine Press - 92.5X10, 10 @~7

Doing the 75s for 8 on DB Bench is a Rep PR.

Moved the settings on the GHR to a little bit harder than last week.

Pivot Block. Cycle 2. Session A.

 BW - 232

Waist - 43.5"

DB Curls - 30sX10, 10, 10 @6.5/8.5

3-2-0 Tempo Beltless Press - 72.5X7, 7, 7, 7 @7/8

3-2-0 Tempo Beltless Squat - 230X4, 4 @6

Adductor Machine - up to 105X8 @8.5

Machine RG Preacher Curls - 12.5X12, 12 @7/9

Pivot Block. Cycle 1. Session C.

 BW - 230

Waist - 43.75"

X-2-3-3 Tempo Chins - BWX8, 8, 8 @7/9

Bench Dips - BWX20, 20, 20 @6/9.5

Knee Raises (above parallel) - BWX8, 8, 8 @6/9

DB Full Raise - 12sX12, 12 @6

super-set with

Hammer Curls - 12sX12, 12, @6

Pivot Block. Cycle 1. Session B.

 BW - 232

Waist - 44"

BB Drag Curls - 25X12, 12, 12 @6/7.5

3-2-0 Tempo Bench - 120X4, 4 @~6

DB Bench - 65sX8, 8 @7.5

3-2-0 Tempo Beltless Deadlift - 260X4, 4 @6

GHR (Setting: 2 back; 10 down)- BWX8, 8 @~8

Machine Seated Press - 90X10, 10 @~7.5