Block 12. Cycle 5. Session C.

 BW - 232

Waist - 44"

sRPE @ 8

Chin-Ups - BWX4, 3, 3, 3, 3 @10/9.25

Dips - 

BW+32.5X8, 8, 8 @8/9.5

HLR - BWX7, 6, 5 @~7.5

Gaspari Bar Front Raise - 45X8, 8 @8/10

super-set with

Gaspari Bar Hammer Curls - 45X8, 8 @~8

More regression on chin strength.

Moving to voluntary shelter-in-place in my city, so I'll be out of the gym again for the next few weeks/months.

Block 12. Cycle 5. Session B.

 BW - 233

Waist - 43"

sRPE @ 8

BB Curls - 70X13, 13 @8/8.75

DB Curls - 35sX12, 12 @8/8.5

Bench - 

235X1 @8

197.5X4, 4, 4, 4 @~6

Deadlift - 

415X1 @8.5

360X4, 4, 4, 4 @~6

DB Press - 42.5sX10, 10 @7.5/8

70X13 on BB Curls is a Rep PR and projected new PR Max.

360 for 2X4 is a volume PR on Deadlift, and I did 4X4.  Top set didn't feel any stronger this week though.

DB Overheads felt generally stronger this week, as I chose to point my head up a bit more throughout the movement and not worry about pushing my head through at the top.

Block 12. Cycle 5. Session A.

 BW - 230

Waist - 43.5"

sRPE @ 8

BB Curls - 75X11, 11, 11 @8.25/9

Press - 105X7, 7, 7 , 7 @~8

Squat - 

387.5X1 @8.25

315X4, 4, 4, 4 @5.5/6.5

BB Preacher Curls - 47.5X12, 12 @~8

75X11 is a Rep PR on curls.

I was able to keep Press in target RPE range by stretching out rest times to 3+ minutes.

Top set of squat was solid, but kept the back-off work at 3 plates because I'm starting to get various lingering aches and pains in my legs following last weeks squat session.

Block 12. Cycle 4. Session C.

 BW - 230

Waist - 43.75"

sRPE @ 7

Chin-Ups - BWX4, 4, 4, 4, @8.5

Dips - 

BW+45X8 @9

BW+30X8 @8.5

BW+25X8 @8.5

HLR - BWX6, 6, 6 @7/8.5

Gaspari Bar Front Raise - 47.5X8, 8 @9/10

super-set with

Gaspari Bar Hammer Curls - 47.5X8, 8 @~8

Chins were really tough on this day.  Forearm discomfort lingering from curls work.

275 (BW+45)X8 is an all-time PR on Dips.  Effort was more than I wanted, and strength fell off quickly on subsequent sets.

Block 12. Cycle 4. Session B.

 BW - 232

Waist - 44"

sRPE @ 8

BB Curls - 67.5X13, 13 @~8

DB Curls - 35sX12, 12 @8/9

Bench -

225X1 @7.5

192.5X4, 4, 4, 4 @6

Deadlift - 

415X1 @8.5

355X4, 4, 4, 4 @~6

DB Press -

40sX10 @7.5

43.75sX10 @~9

Same weight on BB Curls for 2X13 as last week, but it was slightly lower effort.

DB Curls were slightly more weight, but at slightly more effort, so more or less flat.

First 225 bench since my gym re-opened, and it and the back-offs all moved very well.

415 is a new lifetime PR on DL, but the effort was higher that last week, probably more or less flat on the top set, but the heavier back-off sets moved very well. 355 would have been a Volume PR at 2X4, and I did 4X4.

DB Press took a little step back.  All good.

Block 12. Cycle 4. Session A.

 BW - 232

Waist - 44"

sRPE @ 7

BB Curls - 72.5X11, 11, 11 @~8

Press -

107.5X6*, 7 @~9.5 *dumped the first set

100X7, 7 @8.5/9

Squat - 

385X1 @8.5

315X4, 4, 4, 4, @~6

BB Preacher Curls - 45X12, 12 @~8

Grip got wonky on the first work set of Press and actually dumped the bar forward.  Really strange.  The weight ended up being too much anyway.

Top set of Squat was a little awkward, but still nice to be flying over 3.5 plates on squat at this effort level.

Pulled back on Preacher Curls a bit.  I've got forearm discomfort around the elbow that's starting to linger during this Curls-focused block, and this movement seems to aggravate it the most.  Worked up slowly with very controlled reps, and this ended up being the right weight for that effort.

Block 12. Cycle 3. Session C.

 BW - 232

Waist - 44"

sRPE @ 8

Chin-Ups - BWX5, 4, 3, 3 @~9

Dips - BW+30X8, 8, 8 @7.5/9.5

HLR - BWX6, 5, 4 @~7

Gaspari Bar Front Raise - 50X8, 8 @9/10

super-set with

Gaspari Bar Hammer Curls - 50X8, 8 @8/8.5

Chin-Ups were feeling a bit weak today, so I added an extra set.

262.2 (BW+30)X8 is a Rep PR for Dips, and I did it for 3 sets.  These little bumps are the nice thing about tracking Rep and Volume PRs.  You can grab the lower hanging fruit and throw it into your programming here and there to get the morale boost.

Gaspari bar work was all tough today.