Pivot Block. Session A.

BW - 219

sRPE @5

BB Curls - 

47.5X15 @7

50X15 @8

DB Bench -

50'sX12 @5.5

55'sX12 @7

57.5'sX12 @7.5

Double-Crunch Machine - 2X10

Side Lunges -

+25X10 @5

+45X10 @6.5

Block 14. Cycle 7. Session B.

BW - 220

sRPE @6.5

Dips - 

BW+75X4, 4, 4, 4, @~8

BW+35X11 @7.5

Bench - 225X1 @9

Toes-to-Bar - BWX3, 3, 4 @8/9.5

Final Session B of the training cycle, and more Dips PRs.  295 (BW+75) is a lifetime PR, and done for a sub-max 4X4.  255 (BW+35) would have been a 12 Rep PR if I'd just done one more rep, lol.  Will be back-burner-ing this lift next block.  

Decided to cut the Bench volume and just work up to an @9.  This was about on target for where the previous couple weeks suggested I was at with this lift in a fatigued (post Dips) state.  Likely I'll be prioritizing this lift after the next block.  I'm giving the Press one more block of prioritization.  It's a bit ahead of Bench as I track these things, but I wasn't very happy with the way it went this block, and want to give it another one.

TTB is feeling very strong in the low rep range.  I'm going to break it up next block with  some HLR to parallel.  That way I can get more ab/hip flexion volume in fewer sets.

Didn't feel like doing banded chins after the density work I did last session.

Block 14. Cycle 7. Session A.

BW - 222

sRPE @ 7

Chin-Ups - 

BWX2, 2 @8

Density Block; 1 rep every 15 seconds; Failure after 4 minutes

Curls - 

60X11, 11 @8/10

50X11 @9

Deadlift -

370X4 @7

Upright Rows - 55X10, 10 @~7

Got sick of spinning my wheels doing low rep "regular" sets of chins.  Going to try going back to some density work for a while.  This is the end of this training block, but will carry that idea over to the next one.

On curls, my form actually got stricter throughout this session.  Started playing with unlocking my hips and knees similar to the beginning of an RDL, so that my arms are hanging away from my body at the bottom, and making a point of locking out my elbows prior to the start of each rep.  This is trying to ensure a fuller ROM and also to make it less likely that the elbows drift in front of the bar and remove tension at the top.

Didn't do the back-off sets on DL.  Sometimes in the last week of the block, it's nice to just hit the top set.

Block 14. Cycle 6. Session C.

BW - 220

sRPE @ 7.5

Press - 

135X1, 1 @8

115X3, 3, @7

105X8 @7.5

Squat -

295X6 @6.5

255X10 @6

Decline Cambered Swiss Bar - 105X10, 10, 10 @~6

Rope Cable Rows - 90X10, 10 @7/8 

Block 14. Cycle 6. Session B.

BW - 222

sRPE @ 7

Dips - 

BW+70X4, 4, 4 @8/9

BW+55X4 @7.75

BW+25X13 @8.25

Bench - 

197.5X3 @7.25

147.5X10, 10 @6/7

Toes-to-Bar - BWX3, 3, 3 @~8

Band Chins (under knee) - BWX5, 5, 5 @7.5

Dips Lifetime PRs today: 1 Rep, 4X4, 13 Rep.  What a great block for dips this has been.

Everything else fairly flat from last week.

Block 14. Cycle 6. Session A.

BW - 223

sRPE @ 7

Chins - BWX2, 3, 3, 2, 3 @~8

Curls -

60X11, 11, @~8

55X11 @~8

Deadlift - 

365X4 @7

320X7, 7 @~6

Upright Rows - 52.5X10, 10 @~7

Block 14. Cycle 5. Session C.

 BW - 222

sRPE @ 7

Press -

135X1, 1 @8

122.5X3 @8

115X3 @7

105X8 @7.5

Squat - 

305X6 @7

250X10 @6

Decline Cambered Swiss Bar - 105X10, 10, 10 @6/7.5

Rope Low Cable Rows - 90X10 @7.5

Press is just flaaaaaaat this training block.  I partly suspect it's because of all the pressing in the prior training session, yet you'd think I'd adapt to that and start progressing again at some point.  Oh well.

Squat making small improvements despite the low volume.  Adductor DOMS still present but not debilitating as previous.

I've been getting really sick of doing BB Rows here at the end of the last session of each week.  It might be part overall accumulated stress from the week, and partly just not wanting to go through the whole thing of setting up a barbell, swapping out the weights working up to the work sets, etc.  I'd been thinking about doing cable rows with a long rope attachment, so I did those today instead and it was SO MUCH MORE FUN TO END THE WEEK.  Doing these with straight legs so that I can lean forward a little bit at the start to extend the lats more, and then pulling my elbows behind mid-line at the top of the contraction.

Block 14. Cycle 5. Session B.

BW - 220

sRPE @ 7

Dips - 

BW+65X4, 4, 4, 4 @8/8.5

BW+25X11 @ 8

Bench -

197.5X3 @7.5

145X10, 10 @~6

Toes-to-Bar - BWX3, 3, 2 @~9/8

Band Chins (under knee) - BWX5, 4, 4 @8/7

285(BW+65)X4 is a Rep PR, and I got it for 4 sub-maximal sets.  Dips have definitely been the star of this training block.

I think it's finally getting through my head not to try and push Bench hard after hard sets of Dips.  Backed off my targets to @7 on the top triple, and @6 on the back-off sets.  Felt physically better during and after the workout, and was able to call sRPE @7 for two sessions in a row.

Block 14. Cycle 4. Session C. and Cycle 5 Session A

4C:

BW - 222

sRPE @8

Press -

135X1, 1 @8/8.75

120X3, 3 @~7.5

110X9 @8.5

Squat -

300X6 @7

245X10 @6

Decline Cambered Swiss Bar - 100X10, 10, 10 @~6

BB Rows - 150X10, 10 @7.5/8.5

5A:

BW - 220

sRPE @7

Chin-Ups - BWX3, 3, 3, 2, 2, @8-9

Curls - 60X11, 11, 11 @7.75/8.5

Deadlift -

275X4

225X10

Upright Rows - 55X10, 10 @~7

Low back pain crept on over the weekend, so I only did token Deadlift sets/reps.