Block 15. Cycle 4. Session A.

BW - 219

sRPE @ 7

BB Curls - 

60X12, 12, 12 @~7

55X18 @10

Bench - 

207.5X1 @7

142.5X11, 11 @6/7

Toes-to-Bar - BWX4 @7.5

Hanging Leg Raise - BWX7, 7 @6/7

Leg Press - 470X10, 10 @7.5

Solid session.  Right where I'd like to be in terms of sRPE and still showing progress over previous week.

Block 15. Cycle 3. Session C.

BW - 217

sRPE @ 7.5 (HUMID A.F.)

Squat -

367.5X1 @8

270X8 @7

255X8 @5.75

Chin-Ups -

BWX4 @ 8

Density Block; 1 rep every 0:15 for 4:00; no failure

Pull-Downs - 2X8 @8

Dips - 

BW+50X5 @8

BWX14 @8

DB Incline - 47.5sX11, 10 @~8

Block 15. Cycle 3. Session B.

BW - 219

sRPE @ 7

Press - 

137.5X1 @8.25

112.5X6, 6, 6 @ 7/8

Deadlift - 395X1 @7.5

Sumo w/Straps - 330X6, 6 @6

DB Curls - 

35sX8 @6.5

37.5sX11 @10

Rope Curls - 70X10, 14 @8/10 (lol)

Press was flat again this week in general, BUT 112.5 for 3X6 is a Volume PR.

Conventional DL was flat as well, but 330X5 is a Rep PR for Sumo w/ Straps, and I got it for two sub-maximal sets.  My lats and traps are lit up the next day which is kind of nice.

Decided to push the second sets of curl accessories to AMRAPs with breaks for breath, etc.; really trying to push the set.  DBs were more or less on target based on the first set RPE, but the RPE on the first set of Rope Curls was a little further off.  No big.

Block 15. Cycle 3. Session A.

BW - 221

sRPE @ 6

BB Curls - 

57.5X12, 12, 12 @~8

50X21 @10

Bench - 

205X1 @7

140X11, 11 @6

Toes-to-Bar - BWX3 @7

HLR - BWX6, 6 @6

Leg Press -440X10, 10 @~7

BW jumped during vacation.  Should see the trend back downwards.

sRPE was also than lower than last week's session despite higher volume.  Going to chalk that partly up to vacation as well.  If it's still light after next week, I may look to add volume.  Likely to Leg Press.

50 lbs. would be a 19 rep PR on curls, and I got it for 21.  Nice to hit any PR since I reset to stricter form to ease left elbow discomfort.

Bench felt about how I want it to feel this block.  Top set fast, and back-off sets easy.  Between this and elbow trouble from curls, I can really fuck things up for the harder Press workout in the following session if I'm not careful. 

Hanging ab work was all easy as well.  Tempted to add volume here if this session is still so easy next week, but this is one of my lowest priority movements this block, so I probably shouldn't.

Leg Press went really well.  30lb. jump from last week while adding a set, and with no real increase in difficulty.  Also no adductor "feels" on the movement this week.  Slotting this movement in on this day so far seems to be helping meet my goal of not having a bunch of adductor issues from Squatting this block.

Block 15. Cycle 2. Session C.

BW - 213

sRPE @6

Squat - 
30X1 @7
265X8 @6

Chin-Ups - 
BWX3 @8

Density Block; 1 rep every 15 seconds; 3 minutes; No Failure

Pull-Downs - X8 @7

Dips - BW+45X5 @7

DB Incline - 50sX8 @7.5

Block 15. Cycle 2. Session B.

 BW - 216

sRPE @ 6

Press - 

137.5X1 @8.5

117.5X6 @8.5

110X6 @7

Deadlift - 390X1 @7

Sumo w/Straps - 322.5X5 @5.5

DB Curls - 31.25sX8, 8 @~7

Rope Curls - X10 @8

Press was tough today for some reason.  Kept getting lightheaded during reps.  Top set performance flat from last week, and back-off sets took a step back.

No problems on DL, though.  Didn't increase volume on these because of the condensed training schedule this week.

Block 15. Cycle 2. Session A.

BW - 217

sRPE @7

Curls - 

57.5X12, 12 @8

50X17 @9.5

Bench -

202.5X1 @7

137.5X11 @6

Toes-to-Bar - BWX3 @7

Hanging Leg Raise - BWX6, 6 @~6

Leg Press - 4.5ppsX10 @6.5

Having to do a condensed training week because of travel, so I'm not adding volume in week 2 the way I would normally.  So looking to hit full volume/intensity in Week 4 instead of next week.

Had some mild adductor discomfort on Leg Press, but I think it will be to the good for Squats in session C, but we'll see.

Block 15. Cycle 1. Session C.

BW - 213

sRPE @7.5

Squat - 

345X1 @7

265X8 @6.5

Chin-Ups - Density Block; 1 rep every 15 seconds; 3 minutes; No Failure

Dips - BW+45X5 @7

DB Incline - 47.5sX8 @8

Squats still taking a lot out of me and forcing the sRPE up.  Everything else went fine.

Block 15. Cycle 1. Session B.

BW - 217

sRPE @ 6

Press - 

135X1 @8

110X6 @5.5

Deadlift - 385X1 @7

Sumo w/Straps - 320X5 @6

DB Curls - 30sX8 @7

Rope Curls - X10 @8

Everything felt crisp.  

My best and last set of Sumo w/Straps is 325X5 @8.5 from Feb. of last year.  Nice to see that's more-or-less kept up whilst not being trained at all!

Block 15. Cycle 1. Session A.

 BW - 218

sRPE @ 6

BB Curls - 

52.5X12 @7

45X20 @8

Bench - 

200X1 @6.75

135X11 @6

Toes-to-Bar - BWX2 @6.5

Hanging Leg Raises - BWX6 @6

Leg Press - 4ppsX10 @7.5

Got a bad respiratory infection and had to travel over the last couple of weeks, so ended up grudgingly just taking the time off and not doing a pivot block.  So, in addition to ramping up volume in the intro weeks of the new block, I'll also be ramping RPE.

That being said, performance here slightly exceeded targets across the board.  But sometimes the first session after a lay-off is like that.  We'll see how the rest of this week and next week goes.