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.