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.