Block 18 (Exploratory). Cycle 6. Session B.

sRPE @7

BW - 218

Press - 132.5X4, 4, 4 @~8/9

Chin-Ups -

BWX8 @8

NG Density, 1 rep every 0:15; 2:30 / 10 total reps @7

Machine-Pullovers - X15, 14 @7/10

Toes-to-Bar - BWX6, 6 @8.5/10

DB Curls (myo-reps) - 37.5sX15, 5, 5, 5, 5 @~10

Looks like that 135 for 4X4 Volume PR on Press is receding into the distance.  Next week is the last week of the training block.  Maybe I'll just do 4 sets with 135 and see what I get.  Only did 3 sets here as I'm still taking the slight volume reduction from last week's TRAC recommendation coupled with sRPE creep.

Also cut density chin time in half.  I started to cut it out altogether, but then it occurred to me that cutting in half might be more like "cutting one set" than taking the whole thing out.

2X6 on TTB is a Volume PR.

When I did the 37.5s on DB Curls 2 weeks ago, I couldn't get 5 reps on all the myo-rep sets.

Block 18 (Exploratory). Cycle 6. Session A.

sRPE @6.5

BW - 216

Curls - 82.5X6, 6, 6 ,7 @7/10

Bench - 215X1 @~6

Machine Flyes - X10, 14 @7/10

Deadlift - 

405X1 @6

295X10 @5.5

SSB Pause Squat - 210X9, 9 @~8

82.5 is an all-time weight PR on Barbell Curls, and so every rep and set here is a PR as well.  

I skipped the back-off set on Bench trying to keep volume down outside of this blocks main lifts.  Kind of wish I hadn't because I didn't realize I was projecting a 13 Rep PR this week.  Oh, well, maybe I'll do that next week instead of the top set.  Although does that generate more pressing fatigue ahead of the last Press session of the block?  Hmmmm....

Deadlift was feeling really strong.  10 lbs. over last week's weight at the same RPE.  Back-off sets were a little harder though.

Block 18 (Exploratory). Cycle 5. Session C.

sRPE @6.5

BW - 217

Squats -292.5X8, 8, 8 @7.5/8.5

Dips - BW+60X4 @8

EZ OH Extensions - 60X14 @10

Low Pin Press - 127.5X3, 3, 3 @8

Gaspari Bar Curls - 62.5X12 @10

Was starting to feel run down, sRPE was creeping up, and RTS TRAC app was suggesting dropping a set from each movement so that's what I did.  Subjectively, I feel noticeably better.  I'm going to do a hybrid next week where I drop a couple of main movement sets and a couple of 2nd slot back off sets.  I suspect I could have gotten the same benefits while keeping things like the 2nd set of OH Extensions and Curls for example.

292.5 is a 2X8 PR on Squats, and I got 3 sets. 

Block 18 (Exploratory). Cycle 5. Session B.

sRPE @7

BW - 218

Press -

130X4, 4, 4 @8/9

122.5X4 @~8

Chin-Ups - 

BWX7 @8

NG Density; 1 rep every 0:15; 5:00 / 20 total reps @8

Machine Pullovers - X15, 12 @8/10

Toes-to-Bar - BWX6, 5 @8/10

DB Curls (myo-reps) - 40sX12, 4, 4, 4, 4 @~10

Everything was a little blah today.  The TRAC system in the RTS app says I should reduce volume by 1 set on each movement in my next session.  I usually don't take that advice, especially if sRPE is more-or-less on target, but it might be a good idea.  Especially since next session is Squats, it's on Christmas Eve, and I have to go in the morning because the gym is closing early.  Yeah...

First and third sets of Press with 130 felt really good.  Form felt really locked in, but RPE still crept up on that 3rd set, so I dropped back for the fourth.  Still an outside chance I could hit a 4X4 PR at the end of the block.

Everything around my shoulders was feeling run down after Press so I focused on stopping chins @8.  That ended up being a couple reps less than last week, but that's fine.  My tentative rule was that if I drop in reps on the main set, that I add reps on the density work, and so I added 0:30/2 reps there, and that was fine.  Also added a set to the pullovers, but that was planned for this week.

At this BW, 1X6 is technically an e1RM PR on TTB.  Still can't get 2X6 which is the PR I wanted.

Upped weight on DB Curl myo-reps, but had to scale the reps back.  Will probably drop back in weight next week.

Block 18 (Exploratory). Cycle 5. Session A.

sRPE @7.5

BW - 217

Curls - 80X6, 6, 6, 10 @7/10

Bench -

212.5X1 @6

165X13 @8

Machine Flyes - X10, 10 @~8/10

Deadlift -

395X1 @6

290X10 @5

SSB Pause Squat - 205X9, 9 @~8

80X10 is a Rep PR on Curls.

SSB Pause Squats getting harder and finally hitting squarely on my RPE target.

Block 18 (Exploratory). Cycle 4. Session C.

sRPE @8

BW - 215

Squat - 290X8, 8, 8, 8 @8/9

Dips - 

BW+60X4 @7

BWX14 @9

EZ OH Extensions - 65X11 @10

Low Pin Press - 125X3, 3, 3, 3 @8/9.5

Gaspari Bar Curls - 60X12, 11 @8/10

290 for 2X8 is a Volume PR on Squats, and I got it for a tough 4 sets.  Rest time between each set was longer than the set before, and rest before the last set was >5 minutes.  This all seems very hard, but I'm kind of tapping back into a variation of the old Starting Strength mentality: "You got all your sets and reps last week, so you might as well and try and add more next week."  The caveat being that I'm keeping a very close eye on that sRPE creeping up along with other subjective markers.  Plus, obviously, it I start substantially overshooting RPE in the first 3 sets (meaning close to +1 or higher), I'll pull the weight back for subsequent sets.  

3 weeks to go in this training block, and it will pay to be conservative from here on out.  I hit a 2X8 PR today, but it's almost certain I won't hit a new 8 rep PR by the end of the block, as my previous is 340.  So there's no real goal left besides just kind of "staying in the pocket," i.e. trying to maintain target RPE and not let sRPE, stimulus-to-fatigue ratio, etc. creep out of a sustainable range. 

Everything else was more-or-less flat from last week.  Pin Presses felt a little better at the start, but then felt worse at the end.

Block 18 (Exploratory). Cycle 4. Session B.

sRPE @7

BW - 216

Press - 127.5X4, 4, 4, 4 @~8/9

Chin-Ups - 

BWX9 @~9

NG Density: 1 rep every 0:15; 4:30 (18 total reps) @8

Machine Pullovers - X15 @10

Toes-to-Bar - BWX6, 5 @8/9.5

DB Curls (myo-reps) - 37.5sX15, 5, 5, 4, 3 @10/10

Stretching rests out now on Press to try and keep in target RPE range.  I think I pushed it to 3:30 between 3rd and 4th sets.  PRs still pretty far away on this movement, although there's a chance I hit a 4X4 PR by the end of this block.  However, this is the first of 3 blocks with Press as my upper-body pressing focus, so I still have a few months to see if I can coax some PRs.

Chin-ups were...fine.  First set is a little meh for the second week in a row, but the density work felt stronger.  

Really enjoying hitting the machine pullovers with a BB style.  Pause at the top, strong concentric, squeeze against legs at the bottom, slow-and-controlled eccentric.  When I finished the last rep, it was like coming out of a tunnel.  Any my lats were on fire.  

TTB crapped out a little bit.  That's slot 3 for ya.

DB curls continue to project as stronger than my BB curls, lol.  I think that's just down to strictness.  I'm fairly strict on straight-bar curls because I start to get wrist and elbow issues if I'm not.  With DBs, I can "just curl." 

Block 18 (Exploratory). Cycle 4. Session A.

sRPE @7

BW - 216

Curls - 80X6, 6, 6, 9 @~8/10

Bench - 

210X1 @6

165X13 @8.5

Machine Flyes - X10 @10

Deadlift -

390X1 @6

285X10 @5

SSB Deep Pause Squats - 195X9, 9 @~7

80 lbs. on Curls would have been a 3 sets of 1 PR, and I got 3X6 and 1X9.  Love those low-hanging Volume PRs.

165X13 ties a Bench PR.  Bench felt much smoother, stronger, and under control this week for some reason.  I think  I was just more focused on controlling the weight on the way down plus keeping leg drive tight throughout instead of trying to "pop it up" at the bottom.

Perhaps coincidentally, Flyes have been uncomfortable to perform the last couple of weeks with shoulder discomfort, but gave me NO trouble today despite being more weight.

DL also felt stronger on the top set.

Added weight to the paused, A2G SSB Squats and the RPE was actually lower than last week.  Acclimation is amazing.

Block 18 (Exploratory). Cycle 3. Session C.

sRPE @7.5

BW - 217

Squats - 285X8, 8, 8 @~8

Dips -

BW+55X4 @7

BWX12 @9

EZ OH Extensions - 60X12 @10

Low Pin Press - 125X3, 3, 3, 3 @~8

Gaspari Bar Curls - 57.5X12, 11 @8/10

285 for 3X8 is a Volume PR on Squats.  Taking things very slow and deliberate building up squat volumes at this effort level.  Very deliberate technique, and plenty of rest times between sets with rests getting longer set-to-set.  Definitely getting a low back pump about half way through, and dealing with some low back discomfort the next day, but it's not "out."  Adding a final, fourth set next week, and will continue to be very conservative until I'm confident the volume at this effort is being tolerated.

Tried 3X8 @6 for Squats over the summer and did not get great results in that block.  Next block will likely be lower volume/effort but higher absolute intensity, and the block after that will be more similar to this plus a top-single.  So in this exploratory block, I wanted to, as always, reach for some low hanging volume PRs (which I'm already getting here), but also start to remind myself of what it's like to do multiple, higher-rep sets @8.  

Backed off weight on Dips top set and everything felt a little bit better.  BW reps felt "athletic."

Pin Pressing continues to be really hard, but also really fun.  Also seem to feel recovered relatively quickly for such high effort work.

3rd set of Squats:

Block 18 (Exploratory). Cycle 3. Session B.

sRPE @ 7

BW - 216

Press - 125X4, 4, 4 @8/9

Chin-Ups - BWX8 @8.5

NG Density Chins, 1 rep very 0:15, 4:30 (18 total reps) @9.5

Machine Pullovers - X14 @10

Toes-to-Bar - BWX5, 5 @8/9

DB Curls (myo-reps) - 35sX15, 5, 5, 5, 3 @10/10

Kind of a blah session.  Mostly because Press felt like a step back from last week, and Chins felt a bit flat.  Hopefully, that's just indicative of a down session in general and not a trend.

Block 18 (Exploratory). Cycle 3. Session A.

sRPE @7

BW - 216

Curls - 77.5X6, 6, 9 @7/10

Bench -

210X1 @6.5

157.5X13 @8

Machine Flyes - X10 @10

Deadlift - 

395X1 @7

280X10 @5

SSB Pause Squats - 190X9, 9 @7.5

Interesting how quickly Bench and Deadlift top-end strength is plateauing with this low volume "maintenance" approach following two dedicated blocks.  This is only the third block trying this set up where slot 2 is medium stress maintenance + hypertrophy, and slot 3 is low stress maintenance.   

Results over the last two blocks were mixed, with the first block showing generally very good results for the lifts that weren't the block focus, and the second block having poorer results.  But on average, I showed improvement on the non-focus lifts within each of the 2 blocks, and even the poorer, 2nd block averaged an increase on those lifts.  

Inter-block is a little bit of a different issue as I had generally poor results coming out of the pivot into Block 17, so although there was good improvement within the block, some of the non-focus lifts ended up with a lower Peak e1RM than in the previous block (Dips and Squats).  Anyway, just something I'm keeping an eye on.

SSB Pause Squats still feeling really good.  

Block 18 (Exploratory). Cycle 2. Session C.

sRPE @7.5

BW - 220

Squats - 282.5X8, 8 @8

Dips - 

BW+80X4 @8.25

BWX11 @9

EZ OH Extensions - 70X7 @10

Low Pin Press - 122.5X3, 3, 3, 3 @~8

Gaspari Bar Rotating Curls - 55X12, 14 @8/10

Tougher than usual session all the way around.

Over a year since I've gone this hard on Squats, I think.  Immediately pre- and post- the first lockdown I was doing sets of 6 @~8.  Anyway, these were fairly tough.  I was very focused on depth, and so took my time, breathing and resetting between most reps, etc.  I've mostly kept rest times in the 2-3 minute zone.  I expect rest times on these to be consistently over 3:00.

Dips were supposed to be @7 with this weight [shrugs].

Trying to decide where @10 is on OH extensions so that I don't get stuck with the bar behind my head is interesting.

Pin Pressing is such a weird experience.  On one hand, these feel really hard, but on the other hand, don't seem so fatiguing?

Rotating Gaspari Bar Curls feel...interesting...on my wrists.  Not painful, but an unusual feeling of tension.

Block 18 (Exploratory). Cycle 2. Session B.

sRPE @6.5

BW - 218

Press - 125X4, 4 @~8

Chin-Ups - BWX7 @~8

NG Density Chins - 1 rep every 0:15; 4:30 / 18 total reps @8

Machine Pullovers - X15 @10

Toes-to-Bar - BWX4, 4 @8

DB Curls (myo-reps) - 32.5sX15, 5, 5, 5, 5 @~9

Block 18 (Exploratory). Cycle 2. Session A.

sRPE @6

BW - 219

Curls - 65X6, 12 @6.5/10

Bench - 

205X1 @6

155X13 @8

Machine Flyes - X10 @10

Deadlift - 

395X1 @~6

275X10 @~5

SSB Pause Squat - 180X9, 9 @~7

As usual, curls made a big jump in week 2.  One of the great things about curls always seeming to make a big jump in week 2, is that it seems to be independent of the drop-off between cycles.  Hopefully, in the next two blocks, using the data I've compiled over the last couple of years, I can get less of a drop-off between cycles,  AND get above average increases cycle-to-cycle.

These SSB Pause Squats are ass-to-grass.  Very bodybuilder-y and fun.  I am looking to push these closer to failure, but today the second set was actually easier than the first.  There's some acclimation to get through here before I'll really be able to push them.

Block 18 (Exploratory). Cycle 1. Session C.

sRPE @6

BW - 221

Squats - 260X8, 8 @~6/7

Dips - 

BW+50X4 @~6

BWX9 @7.5

Seated EZ Bar OH Extensions - 60X12 @8

Low Pin Press - 120X3, 3 @8

Gaspari Bar Curls - 50X12 @7

It'll be interesting to see how the triceps volume, particularly the OH volume, effects the low rep Pin Pressing.  I've never really done any kind of "off-the-pins" movement.  Didn't seem to effect it today, but everything is a little lower RPE/Volume than it will be as the block progresses.

Block 18 (Exploratory). Cycle 1. Session B.

sRPE @6

BW - 216

Press - 120X4, 4 @7/7.5

Chin-Ups - BWX5 @6.5

NG Density Chins - 1 rep every 0:15; 4:00/16 reps @7

Machine Pullovers - X10@8

Toes-to-Bar - BWX3, 3 @6.5/8

DB Curls (myo-reps) - 30sX15, 3 @10/7.5

Block 18 (Exploratory). Cycle 1. Session A.

sRPE @5

BW - 218

Curls - 65X6, 11 @7/10

Bench -

195X1 @5

135X13 @6

Machine Flyes - X17X7.5

Deadlift -

375X1 @5

255X10 @4

SSB Pause Squat - 160X9 @6

Curls tend to have a bigger drop off between blocks for me than most lifts, but this was still a below average change.  Still only dropped me back to the early middle of the previous block, and presuming an average progression, might still end up above where I finished the previous block.

Bench strength was retained a bit better than usual, and DL a bit lower.

Paused Safety Squats felt good.  Didn't push them at all today getting acclimated, but looking forward to adding some effort and volume next week and seeing how they go.

Also, the scale I've been using at the gym had me at, like, 212 today, which just seemed low.  I grabbed a 10 lb. plate and tested it on the scale and it showed, like, 5 lbs.  There's a similar digital scale in another part of the gym, and I tried that with a calibrated 5k plate, and it came in at 4.9.  I'll use that scale from now on.  

Pivot Session C.

sRPE @5

BW - 216

Hack Squat - 100X8 @5

NG Pause Band Chins (under Knee) - BWX7 @6

High Incline Bench - 85X12 @6

RG EZ Bar Curls - 50X10 @5

Dunno my performance was crapping out at such a low weight on the high inclines [shrugs].

Pivot Session B.

sRPE @6

BW - 212

1-Leg RDL - 135X12, 9 @7

320 Tempo Bench - 125X6, 6 @~6

Seated Adductor Machine - X10 @10

Hammer Curls - 40sX8, 8 @~8

Pivot Session A.

sRPE @5

BW - 215

Incline Leg Raises - BWX10, 7 @7

Dip Machine - 180X14, 13 @6

Plate Full Raise - 45X6, 9 @5, 7

Spider Curls - 25sX12, 12 @6/8

Those incline leg raises seem good.  Something to keep in the toolbox definitely for pivots, and to try out if I ever have a block where I'm focusing on brining up my Toes-to-Bar.  I should try them as windshield wipers for a pivot!

This sounds dumb, but there's a big difference between doing really high-rep plate raises with a 25 lb. bumper and going up to the 45.  I think I've tried a 45 before, though, and it was a no-go.  This now seems very do-able, there was just a big adjustment in the way I have to brace for them.

Block 17. Quick Recap.

 Average BW was down about 2 lbs. from the previous block.

sRPE was about the same as previous block averaging @6.5

The bad:

Pivot:

 - Curls started off significantly weaker than normal at about 76% from the end of the previous block.

Progress:

 - Squat was the only lift that made negative progress on this block.

 - Squat and Press both ended up worse than where they were at the end of the previous block.

The less bad:

Pivot:

 - Chins and Deadlift had a larger than average drop-off from the previous block.

Progress:

 - Dips, Bench, and Press all increased by less than 1% over the course of the block. Just a bad block for progressing pressing movements.

The good:

Pivot:

 - On the other hand, Bench and Press had very good strength retention from the end of the previous block.  This was the best pivot I've had for Press which came in at almost 97% of where it ended the previous block. 

Progress:

 - Curls and Toes-to-Bar both had their best week-over-week increase since I've been tracking it.  TTB increase an average of 1.24% each week, and curls increased a whopping average of 4.8% week-over-week.  However, that was largely off-set by the terrible week 1 performance which left e1RM slightly lower than the previous block, meaning...

The best:

Toes-to-Bar with the above mentioned weekly progress, a 7.2% increase over the course of the block, and a 2.75% increase over the end of the previous block . 

All-in-all this block wasn't as good as the previous block, but hopefully the lessons of what was good and what was bad will yield a net positive for future blocks. 

Block 17. Cycle 7. Session C.

sRPE @4

BW - 216

Deadlift -

230X1 @8

255X0 @ Fail

Dips - BW+65X7 @8.5

Rope Pushdowns - X15 @10

EZ Cable Curls - X9X10

Thought I might get that milestone 4.5 plates pull but it crapped out right at my knees.  Oh well.  2, 1RM PRs on DL this block and 2, 3RM PRs last block.  Also several 2X8 and 2X13 Volume PRs in the two blocks.

281 (BW+65)X7 is a Rep PR on Dips.  

Block 17. Cycle 7. Session B.

sRPE @5

BW - 215

Bench - 245X1 @10

Chin-Ups - BWX10 @10

Squat - 365X1 @8.5

DB Curls -

40sX10 @7

45sX7 @10

Was hoping to hit a Bench PR on this last week, but I either peaked last week or shot myself in the foot with a max Press on Monday.  Still a productive couple of bench blocks.  Peak e1RM at the end of bock 15 was 240.  Peaked in Block 16 at 247.5, and last week at 257.5

I haven't hit 10 reps on chins since January '18.  But if you look at actual video of those sets, they were shit: https://ontheapron.blogspot.com/2018/01/greyskull-lp-session-14.html , and I re-set to sets of 5 trying to be stricter after seeing that video.  I should have videoed todays set.  I do feel confident that elbows were getting above ears at the bottom, and definitely that chin was clearing the bar at the top.

Block 17. Cycle 7. Session A.

sRPE @6

BW - 216

Curls - 72.5X13 @10

Press - 157.5X1 @10

Toes-to-Bar - BWX7 @~9

Deficit DL (plate) - 405X1 @8

Curls, TTB, and Deficit DL are all PRs.  Hoped to try for 2 reps on Press for a Rep PR there, but it was NOT going to happen.

Deficit DL wasn't as much about the PR as just getting something heav-ish but low-fatigue done before I see about pulling 455 from the floor at the end of the week. 

Block 17. Cycle 6. Session C.

sRPE @7

BW - 217

Deadlift - 420X1 @7.5

Dips - BW+55X7, 7 @~7

Rope Pushdowns - straight-weightX12, 14 @7/10

Incline Bench -

115X12 @8

95X12 @7.5

EZ Cable Curls - straight-weightX13, 14 @~10

Cut off the back-off DL work to start letting some fatigue go ahead of some possible PR attempts next week.

272 (BW+55) for 2X7 is a Volume PR on Dips.

Block 17. Cycle 6. Session B.

sRPE @8

BW - 216

Bench - 

250X1 @~9

205X3, 3, 3, 3, 3 @6/7

Chin-Ups -

BWX9 @8.5

Density; 2 reps every 0:30; 3:00/12 total reps @9.5

DB Rows - 95X10, 9 @8/10

Squat -

335X3 @7.5

225X14 @6.5

DB Curls - 40sX10, 11 @8/10

Hard session.  My mid-back was fried from all the benching and upper back work, and made the late-session squats even more brutal than usual.  

Squats are about to go on the front burner for a few blocks, so maybe having them first in their session for a while will mitigate some of the issues I've been having with the lift.  I also tried to pull back a little and descend a little slower and deeper.  Kind of hoping that going uber-controlled and extra-deep for a while will force me to pull back on the weight and fill in some of the cracks that have been opening up around this lift.  Just doesn't seem productive for it to be as punishing of a lift as it has been the last few blocks.

On Bench, my current best single is 255.  Next week is the last week of this block, and as usual I'll start pulling back on training volume a bit too see if I can reach for some low hanging PRs.  Maybe a new Bench 1RM!

Block 17. Cycle 6. Session A.

sRPE @7

BW - 215

Curls - 62.5X13, 13, 13 @~8.5

Press -

135X2 @7.5

85X12 @5.5

Upright Rows - 75X15, 12 @8/10

Toes-to-Bar - BWX5, 4, 2 @~10

Deficit DL (plate) - 335X5, 5 @6/7

62.5 for 3X13 is a Volume PR on Curls.

Press and TTB continue to plateau/regress which is fine as they aren't focus lifts for this block.

Block 17. Cycle 5. Session C.

sRPE @7

BW - 216

Deadlift -

430X1 @8

275X13, 13 @~6

Dips -

BW+62.5X7 @8.5

BW+52.5X7 @8

Rope Pushdowns - straight-weightX12, 10 @7.5/10

Incline Bench - 105X12, 12 @6/7

EZ Cable Curls - straight-weightX12, 10 @7/10

On Deadlift, 430X1 is a Rep PR, and 275 for 2X13 is a Volume PR.  Overshot RPE target again on the top single.  Need to force myself to be conservative next week, or I might not be in a great place to go for something really big in the final week.

278.5 (BW+62.5)X7 is a Rep PR on Dips.  Overshot RPE again here.  Not sure what was going on with me this session that I wanted to try and force PRs.  It's only week 5.  Chill out.  Backed off for the 2nd set, but was still over target.

I did make myself keep Inclines at the same weight to see if I could come in on RPE target, and they were much better than last week.

Block 17. Cycle 5. Session B.

sRPE @8

BW - 218

Bench -

245X1 @9

200X3, 3, 3, 3, 3 @6/~7

Chin-Ups -

BWX8 @8

Density - 2 reps every 0:30; 3:00; 12 total reps @8

DB Rows - 90X10, 8 @8/10

Squat -

335X3 @7

215X14 @6

DB Curls - 40sX10, 9 @8/10

Bad head cold (hopefully) started hitting it's high-water mark around this session.  Wanted to bail about half way through but slogged on.

Bench was challenging but still more-or-less on RPE target.

Everything was strong during upper-back slot.

Gas was basically gone when I got to squats.  These have been plateauing in this maintenance slot anyway.

Block 17. Cycle 5. Session A.

sRPE @7

BW - 219

Curls - 60X13, 13, 13 @8/9

Press - 

135X2 @7.5

95X12 @7

Upright Rows - 75X15, 11 @8/10

Toes-to-Bar - BWX6, 4 @9/8

Deficit DL (plate) - 335X5, 5 @~6

60 for 3X13 is a Volume PR on curls.

Press fell off a cliff this week for some reason.  Hopefully it bounces back a bit next week.

Was hoping for 2X6 on TTB, but it wasn't there this day.

Deficit pulls continue to keep pace with regular DL.  I don't really track PRs on these, but these are all PRs.

Block 17. Cycle 4. Session C.

sRPE @7.5

BW - 217

Deadlift - 

425X1 @7.5

265X13, 13 @6

Dips - BW+52.5X7, 7 @7/8

Rope Extensions - X12 @10

Incline Bench - 105X12, 12 @6/8.5

EZ Cable Curls - X15, 15 @~9

425X1 is a Rep PR on Deadlift, and 265 for 2X13 is a Volume PR.  I reached a little more than I needed to do get a nice round number on the DL PR.  417.5 would have been a PR, too, lol.

269 (BW+52.5) for 2X7 is a Volume PR on Dips.

Triceps work really knocks the ceiling down for Inclines.  Weight is way heavier "in the triceps" than it is in the chest or shoulders at this point in the workout, and fatigue comes on fast.  Fun stuff. 

Block 17. Cycle 4. Session B.

sRPE @7

BW - 218

Bench - 

240X1 @9

195X3, 3, 3, 3, 3 @~6

Chin-Ups - BWX7 @8

Density; 2 reps every 0:30; 3:00 / 12 total reps @8

DB 1-Arm Rows - 90X10 @8.5

Squat -

350X3 @7.5

215X14 @6

DB Curls - 37.5sX10, 11 @8/10

No PRs on this day, but most things went well.

Bench moving nicely at these lower reps.  E1RM on the top single is averaging almost a 2.5% increase week-over-week.

Chin-Ups feeling strong the last couple of weeks.  It occurred to me that I might be trying to "force" progress by looking to add reps to the density sets every week.  I decided to sit back and say "keep those the same unless progress on the top set stalls."  Top set has been going up, and this was possibly the easiest "12-in-3:00" of the block so far.  That @8 on the last reps was the ceiling.  Possibly @7.5.

I'd intended for the DB Rows to be an @10 set on this day, but they came in under with the weight I picked, and I didn't want to do another set before Squats.

Still taking a full 5 minute break between the upper back slot and Squats, but it didn't really help that much this day.  E1RM stalled out, and everything felt pretty hard.  Even though the back-off set was @6, I was still gasping for air afterwards.  Very likely Squats move back into a primary training slot the next two training blocks.  I need to keep in mind that they're not THAT far off from where I'd like them to be relative to my other lifts currently.  But the way DL is going I have a feeling that gap is going to widen quite a bit by the end of this block.

Block 17. Cycle 4. Session A.

sRPE @6.5

BW - 219

Curls - 57.5X13, 13, 13 @~8

Press - 

137.5X2 @7

95X12 @6

Upright Rows - 75X15 @8

Toes-to-Bar - BWX5, 5 @~8

Deficit Deadlift (plate) - 325X5, 5 @6/6.5

57.5 for 3X13 is a Volume PR.

Press was right on target.  This week, I should have been taking the upright rows to failure.  Mis-noted it in my program.

2X5 is a Volume PR on TTB.  These are feeling good.  Coming under a bit more control as well.

Added a set of Deficit Pulls.  Middle of the block and time to start pushing up volume and/or intensity on accessories. 

The current approach is this (helps me to write this out and look at it occasionally):

Session lay out:

Slot 1: Main lift; relatively heavy and high volume

Slot 2: Secondary lift and related accessory; hypertrophy focus with slightly lower RPE and higher reps on the secondary lift, high RPE/Reps on the accessory

Slot 3: Tertiary lift; maintenance focus with 1-2 rep ranges; relatively low RPE and volume; (on Session C this is currently an accessory slot for the Session B main lift).

Slot 4: Accessory related to the main lift from the prior session; 1-2 sets moderate to high RPE/Reps (on Session C this is currently an additional accessory slot for the Session A main lift).

Weekly Progression:

Week 1: 1-2 sets per movement / 1-2 sets less than block target; RPE 1 lower than block target

Week 2: Increase RPE to target on all movements

Week 3: Add 1 set to slot 1; take slot 2 accessory movement to failure

Week 4: Bring main lift to full volume (if not already); Add 1 set to main lift accessories

Week 5: Add 1 set to slot 2

Week 6: Add 1 set to slot 3; all movements at full volume if not already

Week 7: Reach for some low hanging PRs (Rep or Volume).  Adjust volume as prudent to keep sRPE near target.

Block 17. Cycle 3. Session C.

 sRPE @7

BW - 217

Deadlift - 

415X1 @7

255X13, 13 @~5.5

Dips - BW+50X7 @7

Rope Pushdowns - X14 @10

Incline Bench - 115X12 @8

EZ Cable Curls - X14 @10

Pretty solid session.

255 for 2X13 is a Volume PR.  Everything just felt light on DL today.  415 is my previous 1 rep PR.  I've pulled it two other times, and I rated it @8.5 both times.  It still seems counter-intuitive that high-rep touch-and-go pulls should drive actual 1 rep progress so much, but it continues to prove out for me.

I do keep overshooting on Incline Bench, I think because of triceps fatigue from the Dips and Pushdowns.  I'm going to reduce my target RPE to @6 when I add a set next week to see if I can get a smoother Incline session in. 

Block 17. Cycle 3. Session B.

sRPE @6.5

BW - 219

Bench - 

135X1 @9

190X3, 3, 3, 3 @~6

Chin-Ups - BWX6 @8

Denisty Block - 2 reps every 0:30; 3:00; 12 total reps @9

DB Rows - 82.5X10 @8

Squat -

345X3 @7

210X14 @5.5

DB Curls - 37.5sX10 @8

Solid session.  Everything right about on target. 

Block 17. Cycle 3. Session A.

sRPE @6

BW - 222

Curls - 55X13, 13, 13 @~8

Press - 

135X2 @7

95X12 @~6

Upright Rows - 75X15 @8

Toes-to-Bar - BWX4, 4 @~8

Deficit DL (plate) - 320X5 @6

55 for 3X13 is a Volume PR on Curls

222 (BW)X4 is a Rep PR  on TTB.

sRPE is a bit lower than I would like on this day.  We'll see what it's like in a couple of weeks when I've added more volume in.  It was an experiment to move Squats off of this day because I didn't want to do high rep squats and then do deficit pulls, but I think I may have thrown the balance of the week off a bit with a big sRPE spike mid-week (bench, chins, squats) book-ended by lower fatigue days.  My workset tonnage, something I don't usually pay that much attention to, is about 30K higher last Wednesday than it was on this Monday.

Block 17. Cycle 2. Session C.

sRPE @7

BW - 222

Deadlift - 

405X1 @7

245X13 @6

Dips - BW+50@8

Rope Pushdowns - X12@10

Incline Bench - 115X7 @7.5

EZ Cable Curls - X11@8

Had a buddy join today who is joining my gym and just starting to workout.  He marked through everything with me more or less and we had a good time.

Adductor is bugging me from last squat session but didn't interfere with DL too much.

Dips jumped up, but Incline dropped off.  Probably related somehow.  [shrug emoji]

Block 17. Cycle 2. Session B.

sRPE @6.5

BW - 220

Bench - 

230X1 @9

185X3, 3, 3 @6

Chins - 

BWX5 @8

Density - 2 reps every 0:30; 3:00 / 12 reps @8

DB Rows - 80X10 @8

Squat -

340X3 @7

205X14 @6

DB Curls - 35sX10 @~7

I took about a 3 minute break between bench and even starting Chins, and another 5 minute break between rows and starting Squats, and that made a HUGE difference in the energy I had available for Squatting and keeping the sRPE down in general. 

Block 17. Cycle 2. Session A.

sRPE @6

BW - 219

Curls - 50X13, 13 @~7.5

Press - 

135X2 @7.5

90X12 @6

Upright Rows - 70X15 @7

Toes-to-Bar (ceiling actually) - BWX3, 3 @~8

Deficit DL (plate) - 315X5 @6

Curls seemed to bounce back a bit this week.

Press felt a little off working up, but the top set felt solid even though it's the same e1RM as last week.

TTB at the "other" chin-up stations where I can actually push my feet flat against the ceiling at the top of the rep.  That's cool, but the trade off is the bar is a bit fatter and is smooth, so grip is a bit more work.

Don't really track a lot of accessory PRs, but 315X5 is certainly a DL PR pulling off a plate.

Block 17. Cycle 1. Session C.

sRPE @5.5

BW - 218

Deadlift -

380X1 @6

225X13 @5

Dips - BW+25X7 @6

Rope Pushdowns - X12 @6

Incline Bench - 125X12 @7

EZ Cable Curls - X12 @6

Block 17. Cycle 1. Session B.

sRPE @6.5

BW - 218

Bench -

215X1 @8

185X3, 3 @~6

175X3 @5

Chin-Ups - BWX4 @7

Density - 2 reps every 0:30; 3:00; 12 total reps @8

DB 1-Arm Rows - 75X10 @7

Squat -

320X3 @5.5

195X14 @5

DB Curls - 30sX10 @6.5

As expected, this session was much tougher than session A.  I decided to move Squats from Slot A3 to Slot B3 because I put Deficit DL in A4.  Because DL is a focus this block, I decided it was better to be fresher for the DL accessory than for Squats.  I may need to either give myself a much longer break between the upper-back work and the Squatting, or pull back a little on RPE on 1-2 of the upper back movements.  Those Density Chins are really high in short-term fatigue, and I do want to try and keep sRPE <@8 or lower on average this block.  I kept it <@7 on average last block, and believe I saw benefits from that.

On the bench, I'm trying out an idea this block that the Data Driven Strength guys talk a lot about: A highly specific top set, followed by low-rep / low-RPE volume work.  Aiming to keep rest times between the volume triples at around 90 seconds.  Once the block is fully ramped up, should be doing 1@9 followed by 5X3 @6.  Overshot RPE slightly here in the low fatigue intro week.  

Block 17. Cycle 1. Session A.

sRPE @5.5

BW - 219

Curls - 62.5X10 @10

Press - 

130X2 @6.5

85X12 @5

Upright Rows - 65X15 @6

Toes-to-Bar - BWX2, 2 @~7

Plate Deficit DL - 300X5 @5.5

Curls were pretty weak to start of the block.  Pretty massive drop-off.  Hopefully I'll see a bounceback next week.

Everything else was more or less on target.  Press felt strong.

Block 16. Quick Recap.

 Solid block.

Average sRPE ended up being ~6.5.  I was targeting 7, but I also had two sessions get split out into 4 smaller sessions for occasional group training with friends.  That being said, aches and pains from training were very minimal, and there were none that made me have to alter my training plan.

As has been usual with this approach, I started hitting Rep and/or Volume PRs around mid-block.  The glaring exception to this was Bench.  I did get a 3X10 PR, but the 3rd set was near-maximal.

This was block 1 of 2 focusing on Curls, Bench, Deadlift, so I'm hopeful that "the way is prepared" for some Bench PRs next block.

I started tracking a "maxi-total" in Block 13.  That is the combined peak e1RM for each of the 8 lifts I consider my benchmarks: S, B, D, P, Chins, Dips, Curls, TTB.  That block I posted a 2255, but then Block 14 was a pretty crap block for me.  I started digging out last block with mixed results, but now have climbed back up and hit a new high of 2380.

Inner-cycle, week-to-week improvement after week 1 was solid at an average of 8.3%, but inter-cycle from the end of the previous block was even better with an average of 5.8%.  That's by far my best cycle-over-cycle improvement since I expanded tracking beyond the powerlifts.

This block was best for:

Curls: 9.5% increase inner-cycle; 14.25% increase inter-cycle; 9 Rep PR

Deadlift: 8.5% inner-cycle; 14.1% increase inter-cycle; 3 Rep PR

Chin-Ups: 11% inner-cycle; 4% inter-cycle; 9 Rep PR

Dips: 5.4% inner-cycle; 7.6% inter-cycle; 1/6/10 Rep PRs

This block was worse for:

Toes-to-Bar: 2% inner-cycle; -1.67% inter-cycle; 3X4 PR

Bench: 6.5% inner-cycle; 2.3% inter-cycle; 3X10 PR

Block 16. Cycle 7. Session C.

 BW - 217

sRPE @5.5

Dips - 

BW+85X6 @10

BW+45X10@9

PJR Pullovers - 65X15@8

Continuing with final cycle fun, decided to AMRAP 300 total pounds on Dips.  302 (BW+85) is a 1 Rep PR on Dips, and I got 6.  

All the other stuff I would have done on this day is getting done in group training tomorrow.

Block 16. Cycle 7. Session B.

BW - 219

sRPE @6

Bench - 245X1 @9.75

Chin-Ups - BWX9 @9.65

Rope Rows - X8, 9 @8/10

Toes-to-Bar - BWX4, 4, 4 @~8

Incline DB Curls - 40sX9, 9 @9/10

Kept with the final week theme of reaching for some heavier weights and or PRs and otherwise cutting back on things.

Decided to max-ish Bench.  Not quite where I'd hoped it would be at the end of this block, but still my heaviest actual bench since Nov. '19.  Did a lot of 10s this block, and will do some more low rep volume next block and see if that transfers better (not the case with all my lifts, but maybe this one).  Definitely started re-learning some heavy bench lessons towards the end of this block.

219(BW)X9 on Chins is a Rep PR since I tried to re-set my form to a longer ROM.  I haven't videoed my chins in a while because the reps were so low that I assumed they were a good ROM.  I should probably grab videos now anytime I think I might have a PR to keep myself honest.

219(BW) for 3X4 is a Volume PR on TTB.

Block 16. Cycle 7. Session A.

BW - 219

sRPE @6.5

Curls -

80X9, 9 @8/9.5

Slower Eccentric - 65X9 @10 

Press - 160X1 @10

DB Laterals - 30sX14@10

Squat - 385X2 @9

GHR - BWX15, 16 @8.5/9.5

As is common in the last week of a training block, I find myself dropping volume a bit and reaching for some stuff for fun.

80X9 is a Rep PR on Curls.  Did a couple of those and then did more of a "bodybuilding" backoff set with a slower eccentric to failure.  Dropped the 4th workset I'd been doing.

Decided to max Press.  This was nice because it both indicated a slight increase in 1RM over the prior week's estimate and was almost EXACTLY what I estimated e1RM to be at for this week.  I don't usually get in my head about the difference between RPE based E1RM and "actual," but it was nice to see this.  The rep was a real grind.  Been a while since I'd done one of those.

Dropped the high-rep back-off set, and just did one AMRAP on laterals instead of two sets.

Worked up to a heavier double on Squat than I've been doing in this block to see what that was like.  This is my heaviest sqaut since I did a 387.5X1 @8.25 in November of last year.  This seems like at least slight improvement over that.  Interestingly, that training block also had Session A's that went Curls, Press, Squat.

Also dropped the back-off sets of 10 on Squat.  I had it as a possibility to do a 3X10 Volume PR on this day, but that just sounded hard in a boring way, and not in a fun way.

Block 16. Cycle 6. Sessions B and C.

Session B:

BW - 217

sRPE @7.5

Bench -

235X1 @9

175X10, 10, 8 @6/8

Chin-Ups - 

BWX7 @9

Density Block; 1 rep every 0:10; 2:00 (12 total reps) @10

Rope Rows - X8,9 @8/10

Toes-to-Bar - BWX3, 3, @7

Incline DB Curls - 35sX12, 8 @7.5/10

Session C:

BW - 219

sRPE @8

Deadlift -

405X3 @8.25

330X8, 8 @~6

Dips - BW+50X10 @7

PJR Pullovers - 85X8 @7

DB Bench - 65sX8, 8, 12 @7/9.5

Drag Curls - 60X10, 12 @8/10

Fatigue is definitely building up.  Went into that last session thinking I needed to drop some volume but only cut volume on the pullovers.  Need to really gauge my fatigue next week when I'm trying to close out the block.

The bench day was fairly flat.  Those density chins in 10 second intervals fucking suck.

However, on DL 405X3 is a Rep PR, and 330 for 2X8 is a Volume PR.  Those were nice.

269 (BW+50)X10 is also a Rep PR on Dips.

Block 16. Cycle 6. Session A.

BW - 219

sRPE @7.5

BB Curls - 77.5X9, 9, 9, 9 @8/9

Press -

142.5X1 @7.25

75X17 @6

DB Laterals - 30sX15, 11 @8/10

Squat -

350X2 @7

245X10, 10 @~5

GHR (slightly higher setting than last week) - BWX12, 10 @~8

77.5X9 is a Rep PR for curls.  As always, nice to get single-set rep PRs for sets across.  As usual in the last couple of weeks of a training block, I'm letting rest times increase set-to-set to try and keep the same weight in target RPE range.  I think I took 3:15 between the 3rd and 4th sets here.

Press single was a bit flat from last week, but 75X17 is a Rep PR.

Block 16. Cycle 5. Session C.

BW - 222

sRPE @7.5

Deadlift -

395X3 @8

325X8, 8 @6/7

Dips - BW+37.5X10 @7

PJR Pull-Overs - 85X8, 9 @8/9.5

DB Bench - 35sX8, 8, 10 @7/9.75

Drag Curls - 57.5X8, 10 @8/10

Tumult in my schedule caused me to have to move this Friday afternoon session to Sunday AM.  Probably my least favorite time to train during the week.  While I think that may have bumped up the sRPE slightly, the results were still pretty good:

On Deadlift, 395X3 is a Rep PR and 325 for 2X8 is a Volume PR.  Last couple of years have been really good for DL PRs.  Since September of 2019, I've hit Rep PRs on DL at every interval from 1 rep up to 15 reps except 5 reps (because fuck sets of 5, lol).  I 100% credit this to: A) normalizing my set and rep schemes to be similar to what I do for any other lift; i.e. not afraid to do more than 1-3 sets, and not afraid do do medium-to-high reps, and B) doing reps touch-and-go.  More volume and variety, and more intra-set tension.

260 (BW+37.5)X10 is a Rep PR on Dips.

Accessories were all solid.  As I'm typing this 24 hours later, I'm still amazed by the DOMS I'm getting from PJR Pullovers 5 weeks into this training block.

Block 16. Cycle 5. Session B.

 BW - 221

sRPE @7.5

Bench - 

235X1 @8.75

170X10, 10, 10 @7/9

Chin-Ups -

BWX6 @8

Density block; 1 rep every 0:10; 3:20 (20 total Reps ) @9

Rope Rows - X8 @9.5

Toes-to-Bar - BWX4, 2 @9/7

DB Incline Curls - 35sX12, 10 @8/10

170 for 3X10 is a Volume PR on bench.  3rd set was harder than I hoped it would be, but I also added the 3rd set this week.  2 more weeks in this block to see if the RPE stabilizes. 

Density Chins were still really tough even though I backed off total time/reps.  Going to pull that WAY back next week.  Don't need to be hitting @9s on secondary, compound movements if I want to keep sRPE moderate.

TTB was also tough.  Maybe just a tough day.

Block 16. Cycle 5. Session A.

BW - 220

sRPE @5

Press -

140X1 @7

70X17 @6

DB Laterals - 25sX19@10

GHR (low/close setting) - BWX14, 16 @~7/8

Super easy session as I got more than half the work done in group training the day befoe.

70X17 is a Rep PR on Press.

Group Training. Session 2.

 sRPE @6

Squats -

345X2 @7

237.5X10 @4.5

BB Curls - 75X9, 9, 9, 9 @~8

DB Bench - 60'sX9/14 @6/9.5

Nice progress with the group training.  We added one more person, and had a bit more focus this session with 3/4 Squatting and 2/4 Benching.

For me, Squatting was a mixed bag as their bar doesn't have center knurling and we had to wrap masking tape around it to keep it from rolling down my back.  Their floor is a bit uneven (made the walkout wonky), and their rack and hooks aren't great (had to get the bar guided in every time to make sure I didn't lose a finger).  Top set was still right where I targeted for this session, and back-off work was actually much easier than expected.  Likely a result of Squatting first in the session instead of third.

75 for 4X9 is a Volume PR on curls.  Wasn't sure that would be there not doing them in first in the session. 

Block 16. Cycle 4. Session C.

BW - 222

sRPE @ 7

Deadlift -

390X3 @7.75

335X8 @7

322.5X8 @6.5

Dips - BW+30X10 @6.5

PJR Pullovers - 80X8, 9 @7.5/9.5

Drag Curls - 57.5X10, 10 @8/10

On Deadlift, 335 would have been a 7 Rep PR and I pulled 8, and 322.5 for 2X8 is a Volume PR.  Everything going nicely with Rep and/or Volume PRs starting to fall daily just past the mid-point of the training block.

No DB Bench today because I'm planning to do that in my monthly group training session this weekend.

Block 16. Cycle 4. Session B.

BW - 220

sRPE @8

Bench -

235X1 @9

165X10, 10 @6.5/8.5

Chin-Ups - BWX5@7.5

Density Block; 1 rep every 0:10; 4:00 @10; 24 total reps

Rope Rows - X8 @9.5

Toes-to-Bar - BWX3, 3 @~7

Incline DB Curls - 33.75sX12, 10 @8/10

Gym got flooded in heavy rains the day before, and so was pretty miserable for this session.  Really swampy from the heat and water everywhere, and huge fans running everywhere being loud as hell.  Definitely made everything a little tougher and drove up the sRPE.

Bench was a little flat over last week on the top set.  Back-offs were slightly better.

Density chins were awful.  Gonna drop the total time down again next week to 3:20 for 20 total reps.  Try and get RPE down a bit.

Block 16. Cycle 4. Session A.

BW - 223

sRPE @7

BB Curls - 75X9, 9, 9 @8/9.5

Press -

137.5X1 @7

67.5X17 @6

DB Laterals - 25sX18 @10

Squat -

340X2 @7

235X10 @5

GHR - BWX12, 12 @~8

Curls performance plateaued here.  Plan was already to add another set next week.  This likely means I won't be able to do all sets at the same weight, but that's probably fine.  I think I've probably got one more block of focusing on Biceps Curls and then will need to move away from them for a bit.

Everything else ticked up nicely.  67.5X17 is a Rep PR on Press.

Block 16. Cycle 3. Session C.

BW - 219

sRPE @7

Deadlift -

380X3 @8

320X8, 8 @~6

Dips - BW+25X10 @7

PJR Pullovers - 75X8, 10 @7/9.5

DB Bench - 57.5sX8, 12 @6/9.5

BB Drag Curls - 65X8 @10

320 for 2X8 is a Volume PR on Deadlift.  First PR of the training block coming just before the half-way mark.  It's likely that a few more will come next week/Cycle 4, and then if things go well, I should start getting daily PRs of one sort or another beginning in Cycle 5. 

The idea here is to target low-hanging Rep and Volume PRs for each block, and keep sRPE moderate (for now).

Block 16. Cycle 3. Session B.

BW - 218

sRPE @7

Bench -

230X1 @8.5

160X10, 10 @~7

Chin-Ups - BWX5 @~8

Density Block; 1 rep every 0:10; 3:30 @9 (21 total Reps)

Rope Rows - X8 @10 (strict)

Toes-to-Bar - BWX3, 3 @~7.5

Seated DB Incline Curls - 31.25sX11@10

Solid session.  Everything just about where I'd wanted to be.

Chin-Ups were particularly interesting as the regular set felt very strong, but then the Density Block was very tough.  I'll still try to add another 0:30/3 reps next week, but we'll see.

Block 16. Cycle 3. Session A.

BW - 221

sRPE @ 7

BB Curls -75X9, 9, 9 @8/9

Press -

135X1 @7

75X15 @6

DB Laterals - 25sX17 @10

Squat -

335X2 @6.75

230X10 @5

GHR (medium-low setting) - BWX13 @8

Block 16. Cycle 2. Session C.

BW - 220

sRPE @ 7

Deadlift -

375X3 @7.75

315X8 @6

Dips - BW+15X10 @7

PJR Pullovers - 75X8, 8 @8/~10

DB Bench - 55sX8, 13 @6.5/10

BB Drag Curls - 62.5X10 @10

Block 16. Cycle 2. Session B.

BW - 219

sRPE @6.5

Bench -

230X1 @9

152.5X10 @6.5

Chin-Up -

BWX4 @8

Density Block; 1 rep every 0:10; 3:00 @8

Rope Rows - X8@7.75

Toes-to-Bar - BWX2, 2 @~7

Incline DB Curls - 35sX12 @10

Block 16. Cycle 2. Session A.

BW - 221

sRPE @5.5

Press -

132.5X1 @7

70X15 @5.5    

DB Side Laterals - 20'sX15 @7.5

Squat -

330X2 @7

227.5X10 @5

GHR (upped difficulty setting) - BWX9@7

 

Group Training. Session 1.

sRPE @ 5

Bench - 205X3 @7

Curls - 72.5X9, 9 @8/9

DB Arnold Press - 30'sX~12 @~5

DB Rear Delt Flies - 30sXLOTS @ sub-max

DB Rear Delt Swings (no rest) - 30sXLOTS @10

Gonna start training with friends at one of their houses once or twice a month.  This was a low stress, kind of feeling out session.  Hit a couple of "real" lifts and fucked around on some other stuff.

Block 16. Cycle 1. Session C.

BW - 222

sRPE @6

Deadlift -

350X3 @6.5

290X8 @5

Dips - BWX10 @6.5

PJR Pullovers - 70X8 @7.25

DB Bench - 55sX8 @5.75

BB Drag Curls - 55X12 @9.75

Deadlift and Dips both bounced back big from the end of the last block.  Estimated 107% and 102% increase in e1RM respectively.  Weird.  They both moved one slot earlier in the session (2nd to 1st for DL, and 3rd to 2nd for Dips) so maybe that's part of it.  Hoping this wasn't catching a weird peak and one or both of them fall off the cliff in the next couple of weeks, but that's happened before.

Block 16. Cycle 1. Session B.

BW - 221

sRPE @6

Bench 

207.5X1 @7.5

150X9 @5

Chin-Ups - 

BWX3 @7

Density Block: 1 rep every 0:10; 4:00 @9.5

Rope Rows - X9@8

Toes-to-Bar - BWX2 @6.5

DB Incline Curls - 31.25sX12 @8

Always tricky trying to dial-in an RPE @X.5, but otherwise Bench moved very well.  Always a wonder what moving something to the first slot in a training session can do.

Chin-ups moved well, but the increase in density on the back-off "set" from every 15 seconds to every 10 seconds was pretty intense even a 2 minutes less total time than the end of last block.  I'm going to back it up to 3 minutes for next week and progress from there.  This set kept the sRPE for the session from dipping down to 5.

Incline curls were done fairly strict with a pause at the bottom and no swing to start the movement, and yet a combined weight of 62.5X12 @8 projects to the same e1RM as Monday's BB Curls of 67.5X9 @7.  Surprising. 

Block 16. Cycle 1. Session A.

BW - 222

sRPE @6

BB Curls - 67.5X9, 9 @~7

Press - 130X1 @7

Side Laterals - 12sX20 @6.5

Squat -

325X2 @7

225X10 @5

GHR (moderate-low setting) - BWX12 @7

Hadn't done DB laterals in a while.  Guessed at weight and decided to take it to failure or 20 whichever came first.  Think I'll dial this to sets of 15@8 for the next few weeks, and then start adding a failure set towards the end of the block.

Pivot Block. Session C.

BW - 219

sRPE @5

RDL - 185X12 @6

DB Press - 37.5sX12 @5

Machine Flyes - X20 @7.5

SA Pushdowns - X20 @8.5 

Pivot Block. Sessions A and B.

Session A.

BW - 220

sRPE @ 5.5

V-Ups - BWX10, 10 @~6

Machine Dips - 180X14, 14 @6/8

Hammer Curls - 32.5sX16 @9.5

1-Arm Cable Front Raise - X15 @9.5

Session B.

BW - 222

sRPE @6

Reverse SSB Squats -

210X10 @7

200X10 @6

Band Chins (under foot) - BWX10, 5 @6/7

Hammer Machine Incline - 90X12 @6

Machine Preacher Curls - X12 @9.5

"Reverse SSB" means put the bar in the rack backwards so that the weight is up above the shoulders.  Not getting under the bar backwards i.e. SSB Front Squats.  Although this did feel fairly upright similar to a Front Squat.

Block 15. Cycle 7. Session C. and Block Recap

BW - 221

sRPE @8

Squat -

360X1 @7.5

277.5X6, 6, 6 @6/7

Chin-Ups -

BWX7 @8.5

Density Block - 1 rep every 0:15; 6:00 @8.5

Pull-Downs - X8, 8 (straight-weight) X8.5/10

Dips - 

BW+55X5 @8

BW+15X15 @9.5

DB Incline - 60sX8 @8.5

277.5 for 3X6 is a Volume PR on Squats.  Top single wasn't moving very well today, but as usual during the last week of a block, I pushed past target RPE in places like getting the 3X6 PR.

7 Reps on Chins @ 221 is a recent Rep PR on Chins.  It's not necessarily a lifetime PR, although it's probably a PR at this longer range of motion compared to what I used to do.

Added another 0:30 to the density block and it felt a little bit better than last week.  Hard not to feel like these density blocks have been a big success for my chin ups.

Both works sets of Dips are Rep PRs.  Total weights of 276X5 and 236X15.

I believe doing the 60's for a set of 8 might be a Rep PR on DB Incline, but I don't track those very closely.  My right leg started cramping hard during the set, and so I just did one.

Quick wrap on the training block:  

Highs: Finished some single-set and multi-set PRs in the second half of the block which is always nice to keep spirits up.  Chins, Curls, and Toes-to-Bar all showed above average improvement during the block.  Press and Toes-to-Bar all had some recent highs for e1RM.

Lows: Deadlift slid back fairly consistently week-over-week.  Previously, DL has performed well in blocks with Leg Press and Sumo w/Straps but not this block.  Going to focus on DL a bit next block and try a mix of GHR and higher-rep back off sets; both of which have also worked well previously.

Block 15. Cycle 7. Session B.

BW - 220

sRPE @6

Press -

140X1 @8

115X6, 6 @6.25/8

112.5X6, 6 @7/9

Deadlift - 385X1 @9

DB Curls - 41.25sX11 @10

Rope Curls - X15 @10

115 for 2X6 and 112.5 for 4X6 are all Volume PRs on Press.  Had to reach past target RPE to get them, but it's the last Press day of the training block.  Overall, only showed slight improvement on the Press this block.  The top single here only matches the top single from the end of the last block, but I had "more better" top singles during the block in general along with some these Volume PRs.  All-in all, good enough to focus on Bench next block as that lift needs some love.

DL single took another step back.  This block was NOT good for DL maintenance.  As of now, it looks like the only lift among my core 8 to have regressed, and it will get some love next block.  

Because I trained two days in a row, and had some low-back discomfort during Sumo a couple weeks back, I decided to skip it today and hopefully be fresh for my final Squat session on Friday.

Similarly, I decided to only do the AMRAP sets on the Curls accessories since I'd had my main Curls work the day before.  I do think that's a PR on DB Curls, but I don't really track that too much.

Reduction in volume was enough to drop the sRPE.

Block 15. Cycle 7. Session A.

BW - 221

sRPE @7

Curls - 

67.5X12, 12, 12 @8.25/10

57.5X20 @10

Bench - 

215X1 @7

150X6, 6 @6/8

Toes-to-Bar - BWX6 @9

Hanging Leg Raises - BWX7, 7 @~6

Leg Press - 510X10, 10 @7.75/9

67.5 for 3X12 is a Volume PR on Curls, and 57.5X20 is a Rep PR.  Last week of the Block so I pushed the weight a bit to get that volume pr.

BWX6 is a Rep PR on Toes-to-Bar.  Again, pushed past target RPE to get a PR in the final week.

Block 15. Cycle 6. Session C.

BW - 224

sRPE @7

Squat -

375X1 @7.75

270X8, 8, 8 @~6

Chin-Ups - 

BWX5 @~8

BWXDensity; 1 rep every 0:15 for 5:30 (22 total reps); @9

Pull-Downs - X8, 8 (straight-weight) @7.5/9

Dips - 

BW+51.25X5 @7

BWX20 @9.25

DB Incline - 57.5sX8, 8 @~8

Block 15. Cycle 6. Session B.

BW - 220

sRPE @ 8

Press -

140X1 @8.25

112.5X6, 6 @7/7.5

110X6, 6 @7

Deadlift - 387.5X1 @7.25

Sumo w/Straps - 342.5X5, 5, 5 @6/7

DB Curls - 80X8, 11 @8/10

Rope Curls - X8, 12 (straight-weight) @7.5/10

342.5X5 is a Rep PR on Sumo DL.

Block 15. Cycle 6. Session A.

BW - 222

sRPE @7

Curls - 

65X12, 12, 12 @~8

57.5X19 @10

Bench - 

212.5X1 @7

147.5X11, 11 @~6

Toes-to-Bar - BWX5 @8.5

Hanging Leg Raises - BWX7, 7 @~7

Leg Press - 500X10, 10 @~8

57.5X19 is a Rep PR on Curls.

222 (BW)X5 is a Rep PR on TTB.

Block 15. Cycle 5. Session C.

BW - 220

sRPE @8

Squat -

342.5X1 @6

265X8, 8 @6

Chin-Ups - 

BWX5 @8.5

Density Block - 5:00; 1 rep every 0:15; @9.25

Pull-Downs - X8, 8 @~8

Dips -

BW+50X5 @7

BWX16 @8

DB Incline - 57.5sX8, 8 @~8.5

Back tweak from last session was giving me trouble on Squat walk-outs.  Cut the top single @6, and dropped one back-off set.  Was sweating bullets just from trying to keep everything locked in.

First time I've hit a sub-max set of 5 on chins in a while.

Besides the back tweak limiting Squats, everything went pretty well.  But the back tweak pushed up the sRPE for sure.

Block 15. Cycle 5. Session B.

BW - 218

sRPE @ 8

Press - 

137.5X1 @8

110X6, 6, 6, 6 @7

Deadlift - 395X1 @8

Sumo w/Straps - 337.5X5, 5, 5 @6

DB Curls - 37.5sX8, 11 @7.5/10

Rope Curls - X10, 14 (straight-weight) @8/10

110 for 4X6 is a Volume PR on Press.  Top single finally popped above the block baseline as well.  I set a 12 mo. PR at the end of the last block, and I'm within distance to maybe top that in the last couple of cycles of this block.  Still some good distance to go to get into Lifetime PR territory, but current BW is ~10-15 lbs. lighter than when I set some of those lifetime, low rep PRs.

Deadlift is stagnant-to-regressing a bit.  Not too worried about it.

337.5 is a Rep PR on strapped Sumo, and got if for 3 sub-max sets.  I tweaked my back in the middle of the first set, but was able to complete the set, and still do the others.  One of the reasons I rated sRPE a bit higher than target.

One quick note on RPE disparities apparent in something like the Rope Curls.  You might look at 10@ 8 followed-by 14@10 and say "well, you're clearly overestimating RPE on your sub-max sets."  Maybe, maybe not.  First, I'm not THAT worried about being off by 1 or 2 on RPE because over time I'm confident that it will wash out.  Second, there's a difference in approach on a low fatigue movement like rope curls.  The first set is more non-stop until I hit my RPE target.  Knowing that I want to take that last set to absolute failure, I take more min-breaks along the way, and so I'm "fresher" for the final reps.