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.

Block 15. Cycle 5. Session A.

BW - 217

sRPE @7

BB Curls -

62.5X12, 12, 12 @8/9

55X20 @10

Bench - 

212.5X1 @7

145X11, 11 @6/7.5

Toes-to-Bar - BWX4 @7

Hanging-Leg Raise - BWX7, 7 @6/7

Leg Press - 5.5ppsX10, 10 @~8

55X20 is a Rep PR on Curls.  Everything went generally well today showing mild-to-good improvement on all movements and sRPE was on point (humidity wasn't so terrible today).   

Block 15. Cycle 4. Session C.

 BW - 217

sRPE @ 7.5

Squat - 

375X1 @8

260X8, 8, 8 @6/7

Chins -

BWX4 @8

Density Block; 1 rep every 0:15; 4:30 minutes; no failure

Dips - 

BW+45X5 @7

BWX15 @8

DB Incline - 55sX8, 8 @~8

Solid session.  Everything more-or-less on target and showing progress.

Block 15. Cycle 4. Session B.

BW - 217

sRPE @ 7.5 (Humid AF)

Press - 

132.5X1 @8

105X6, 6, 6, 6 @~6

Deadlift - 395X1 @7.25

Sumo w/Straps - 335X5, 5, 5 @6

DB Curls - 37.5sX8, 13 @8/10

Rope Hammer Curls - X11/13 @7/10

Back-off sets for Press were supposed to be @7, but I mis-read my notes / so fucking humid in the gym today it was hard to think straight, lol.  Press continues to be flaaaaaat.

Top-single on conventional DL was also, flat, but 335X5 is a rep PR on Strapped Sumo again for 3 sub-max sets.  Mid-back LIT UP by these.

37.5sX13 is possibly a Rep PR on DB Curls.  Hard to tell because I used to record the weight of the individual DB rather than the combined weight.