Chin-Up War Week 11. Day B.

sRPE @7

BW - 224

Chin-Ups - BWX3, 3, 3 @~8

Machine Pullovers - X11, 8, 7 @~10

ATG Pause Squats -

-    up to 325X1(PR) @9

-    225X5, 5 @~7

Rope Pushdowns - X13, 12 @10

Rope Bayesian Curls - X10, 9, 8 @10

I wasn't going to go for a ATG Squat PR, but a buddy was at the gym so I had to.

Chin-Up War Week 11. Day A.

sRPE @7

BW - 220

Chins -

-    up to BW+45X1 @9.5

-    BWX5, 5, 5, 5 @7.5/9.5

CS Rows - 160X8, 7, 5 @9.5/10

GHR - BWX15, 11 @9.5/10

DB OH JM Press - 30sX11, 8 @~10

BB Curls - 95X10(PR) @10

Been a rough week, but managed to drag myself to the gym and grab a Rep PR on Curls.

Chin-Up War Week 10. Day C.

sRPE @7.5

BW - 223

Chin-Ups - 

-    up to BW+45X 1@10

-    BW+25X3, 3 (PR) @8.5/9.5

1-Arm Pull-Downs - X12, 10, 9, 7 @9.5/10

Dips - 

-    up to BW+90X1(PR) @9

-    BW+60X5, 5(PR) @~10

Machine Adduction - X12, 11 @10

Lying DB Curls - 20sX9, 9, 7 @~10

Nice little group of Rep and Volume PRs on Chins and Dips.

Chin-Up War Week 10. Day B.

sRPE @7

BW - 226

Chins -

-    up to BW+45X1(PR) @10

-    BWX3, 3 @~8

Pullovers - X16, 13, 11 @10

SLDL - 

-    up to 315X1 @8

-    275X5, 5 @7/8

Pushdowns - X20, 16 @7/10

Rope Bayesian Hammer Curls - X13, 12, 10 @~10

Haven't done weighted chins in a long time so I decided to see what was what.  Will probably start working them in more regularly.

Chin-Up War Week 10. Day A.

sRPE @7.5

BW - 224

Chins - BWX8, 5, 4, 4 @9/10

CS Rows - 135X15, 10, 8 @~10

Hack Squats - 125X10, 8 @~9

EZ OH Extensions - 60X11, 8 @~10

BB Curls - 85X8, 8, 8, 8(PR) @7.5/9

Chin strength came back a bit over last week, but still feeling plateau-y.  However, recovery is still feeling ok so I'm not sure if I should keep grooving here for a while, or think about shifting focus.  Hitting 10 reps does not feel imminent.  Maybe I back off the initial sets and see if I can hit 4 sets of 5?  Sets of 6 across at ~this BW would set some Volume PRs...

Chin-Ups remain one of my worst lifts.  However, all around upper body pressing strength is definitely in the chat.

85 for 4 sets of 8 is a Volume PR on curls.  I've backed off the RPE on the initial sets the last couple of weeks so I can grab these low-ish hanging Volume PRs.  

Chin-Up War Week 9. Day C.

sRPE @7.5

BW - 225

Chins - BWX3, 3, 3 @7.5/8.5

1-Arm Pulldowns - X10, 9, 8 @~10

CG Cambered Bench - 

-    up to 225X1(PR) @10

-    155X5 5 @6/7.5

Leg Curls - X14, 12 @~10

Lying DB Curls - 15sX14, 12, 10 @~10

Lots of little PRs sprinkled in the last couple of weeks.  Nice.

Chin-Up War Week 9. Day B.

sRPE @7.5

BW - 224

Chins - BWX3, 3, 3 @7.5/8.5

Machine Pullovers - X16, 12, 10 @10

ATG Pause Squats -

-    up to 315X1 @9

-    255X5, 5 @6.5/7

Rope Extensions - X16, 12 @10

Rope Bayesian Curls - X13, 12, 11 @10

Solid session.  Nice to have ATG Squats rebound a bit after a few down weeks.

Chin-Up War Week 9. Day A.

sRPE @8

BW - 224

Chins - BWX6, 5, 4, 4 @9.5/9

CS Rows - 135X14, 10, 8 @9.5/10

GHR - BWX14, 11 @9.5

1-Arm DB OH Extensions - 25X13, 11 @9.5/10

BB Curls - 85X10, 10(PR), 10(PR) @7.5/10

Recovery has been off, and I think that impacted Chin-Up strength out of the gate.

85 for 2 and 3 sets of 10 are Volume PRs.

Chin-Up War Week 8. Day C.

sRPE @7

BW - 225

Chin-Ups - BWX3, 3, 3 @~7.5

1-Arm Pull-Downs - X10, 9, 8 @9.5

Dips - 

-    up to BW+85X1(PR) @9.5

-    BW+55X5, 5(PR) @9.5/10

Adductor Machine - X19, 16 @~10

Lying DB Curls - 15sX12, 10 @~10

Everything felt pretty good today.

1 Rep and 2X5 PRs on Dips was a bit unexpected.

Chin-Up War Week 8. Day B.

sRPE @7

BW - 221

Chin-Ups - BWX3, 3, 3 @~7

Machine Pullovers - X13, 10 @~10

SLDL -

-    up to 355X1(PR) @10

-    275X5, 5 @8/9

BW JM Press - BWX13, 12 @9/10

Rope Curls - X13, 10 @10

Solid session.

I'm doing the Rope Curls with the really long rope attachment and my back to the rack, and my arms stretched out behind me.  They feel pretty good.

Chin-Up War Week 8. Day A.

sRPE @7

BW - 223

Chin-Ups - BWX9, 5, 4, 4 @10

CS Rows - 135X13, 9 @~10

Roman Chair Squats - BWX15, 12 @~9

BB OH Extension - 45X12, 10 @9

BB Curls - 85X13(PR), 8(PR) @10

Chins felt a little flat week-over-week.

Rep and Volume PRs on Curls. 

Chin-Up War Week 7. Day C.

sRPE @7

BW - 222

Chins - BWX3, 2, 2 @~6

1-Arm Pulldowns - X8, 7 @~10

CG Cambered Bench - 

-    up to 205X1 @9

-    155X5, 5 @6/7.5

Leg Curls - X13, 10 @10

Lying DB Curls - 15sX11, 10 @10

Solid session. 

Chin-Up War Week 7. Day B.

sRPE @7.5

BW - 221

Chins - BWX3, 2, 2 @7.5/6

Machine Pullovers - X12, 9 @10

ATG Pause Squats -

-    up to 295X1 @8.5

-    205X5, 5 @7/8

Rope Pushdowns - X18, 14 @9.5/10

Rope Curls - X12, 10 @10

Solid session.  I was conservative with the weight on Squats because I'm having some adductor discomfort just below parallel, but it didn't get worse during the session or be very noticeable at all in the hours since.

Chin-Up War Week 7. Day A.

sRPE @7

BW - 226

Chins - BWX9(PR), 5, 4 @10/9

CS Rows - 135X11, 10 @10

Hypers - BWX16, 14, @8/9

EZ OH Extensions - 55X12, 10 @10

BB Curls - 85X12(PR), 7(PR) @10

Another Rep PR on Chins, but barely got that last rep over the bar.

Wasn't feeling GHR today, so just kicked out some hypers instead.

85 for 12 is a Rep PR on Curls, and for 2 sets of 7 is a Volume PR as well.  Feel like I may shoot for a new 95# Rep PR with a 45# barbell at the end of the block.  

Chin-Up War Pivot. Day C.

sRPE @7

BW - 223

Chins - BWX3, 2 @7/6.5

1-Arm Pull-Downs - X6, 8 @8

Dips -

-    up to BW+75X1 @10

-    BW+40X5, 5 @8.5/10

Machine Adductors - X17, 17 @8/7

Lying DB Curls - 15sX11, 10 @~7

Final session of the Pivot.  Will gradually start adding volume back in while taking most movements closer to failure.

Chin-Up War Pivot. Day B.

sRPE @6.5

BW - 222

Chin-Ups - BWX3, 2 @7.5/6.5

Machine Pullovers - X12, 10 @8

SLDL - 

-    up to 335X1 @9

-    275X5, 5 @~7.5

Rope Pushdowns - X9, 8 @10

Rope Curls - X6, 6, @8/9

Nice easy session except for SLDL.  Mental fatigue definitely dissipating quickly as sleep has been good again for several nights in a row, and I'm having to hold myself back from pushing sets harder in the gym.  Expect some of the physical fatigue will continue to dissipate as well, and I'm hoping to feel great to start pushing again next week.

Chin-Up War Pivot. Day A.

sRPE @6.5

BW - 224

Chins - BWX8, 4 @9.5/8

CS Rows - 135X8, 7 @7.5/8

GHR - BWX14, 12 @9.5/9

1-Arm DB OH Extensions - 25X13, 10 @10

BB Curls - 85X8(PR), 6(PR) @~8

Reduced volume and intensity and swapping out Chin-Up Accessories this week.

85X8 and for 2 sets of 6+ are Rep and Volume PRs on Curls.  I didn't even know that at the time.  Nice to get some PRs at lower RPE.

Chin-Up War Week 5. Day C.

sRPE @7.5

BW - 225

Chins - BWX2, 2, 2 @7/8

Pull-Downs - X14, 11, 10, 10 @10

CG Cambered Bench - 

-    up to 205X1 @9

-    155X5, 5 @7.5/8.5

Leg Curls - X12, 9 @10

Bayesian Curls - X11, 10, 8 @10

Gonna pivot next week with reduced volume on upper back and biceps work, RPE caps ~8 across the board, and swapping out upper back and biceps accessories.  I want to let some of the general fatigue (achiness, sleep and mood disruption, etc.) dissipate a bit if I can.  

Will start upping volume and RPE again after that.  It's very possible that I can't run another 5 weeks after that, but we'll see.  Just want to shore up these chin-up gains and at least see if I can make some more before switching focus.

This block has already been a general success with some Rep and Volume PRs on Chins and Curls.

Chin-Up War Week 5. Day B.

sRPE @8

BW - 226

Chin-Ups - BWX2, 2, 2 @~8

Lat Pushdowns - X10, 8, 6 @ 10

ATG Pause Squats - 

-    up to 275X1 @7.5

-    185X5, 5 @6/7

Pushdowns - X16, 14 @9.5

DB Hammer Curls - 35sX13, 10, 8 @~10

Sleep has been bad for a few nights, and I was really dragging ass coming into this session.  I thought about swapping out Squats for something easier, but decided to just get the volume in at an easier weight.

Chin-Up War Week 5. Day A.

sRPE @9

BW - 224

Chins - BWX8(PR), 6(PR), 4, 4 @~10

DB Rows - 100X11, 10, 8 @~10

GHR - BWX13, 11 @~10

DB OH Extensions - 45X13, 10 @9/10

BB Curls - 75X16(PR), 12, 12(PR) @~10

224 BWX8 is a Rep PR on Chins, and for 2 sets of 6+ is a Volume PR.

On Curls, 73X16 is a Rep PR, and 3 sets of 12+ is a Volume PR.

Things are getting a bit gut busting, so I think I'll push through this week, and then do a slight pivot to some different accessories.

However, my Chin-Up and Curl strength have increased by over 10% from where I started this block.  By my metrics, Chin-Ups are no longer (currently) my worst lift.  I want to do another block to see if I can at least shore up these gains if not make more, and then I'll switch focus to something else.

Chin-Up War Week 4. Day C.

sRPE @8

BW - 226

Chins - BWX2, 2, 2 @6.5/7

Pull-Downs - X17, 12, 10, 9 @10

Copenhagen Planks - BWX21, 14 @10

Dips - 

-    up to BW+70X2 @10

-    BW+45X5, 5 @9/9.5

Bayesian Curls - X14, 9 @~10

Ok session.  Starting to get some nagging shoulder discomfort outside the gym.  I'll see how this week goes, and then maybe do a slight deload and/or pivot to some different movements.

Chin-Up War Week 4. Day B.

sRPE @6.5

BW - 223

Chins - BWX2, 2, 2 @7/8

Lat Pushdowns - X14, 11, 10 @10

Triceps Pushdowns - X15, 10 @10

DB Hammer Curls - 35sX12, 8 @10

SLDL - 

-    up to 345X1(PR) @9.5

-    275X5, 5 @7.5/8.5

Solid session.  Pushed SLDL to the end so I could train it alongside a friend. 

Chin-Up War Week 4. Day A.

sRPE @7

BW - 225

Chins - BWX7(PR), 5, 4, 4 @10

1-Arm DB Rows w/Strap - 100X11(?PR?), 9 @~10

Belt Squat - 105X10, 10 @~8

EZ OH Extensions - 55X11, 10 @~10

BB Curls - 75X15(PR), 10 @9/10

7 reps of Chins at this BW is a PR, and also got another PR set of Curls.  

I think my heaviest set of DB Rows is 100X9, so that set of 11 is probably a PR too, but I haven't been keeping a log of my DB Row PRs.  I was supposed to do 3 sets today, but I forgot.  I'll likely stay at 100 next week while I add that extra set in.  

Chin-Up War Week 3. Day C.

sRPE @7

BW - 222

Chins - BWX2, 2, 2 @7/8

Pull-Downs - X14, 12, 8 @10

CG Cambered Bench -

-    up to 205X1 @10

-    155X5, 5 @7.5/8.5

Leg Curls - X11, 10 @10

Bayesian Curls - X13, 10 @~10

Performance was slightly muted here at the end of the week.  Some lingering anterior delt DOMS from the prior session may have played a part on Bench as I had difficulty maintaining  bar path.

Having the weekend off may help!

Chin-Up War Week 3. Day B.

sRPE @6.5

BW - 225

Chins - BWX2, 2, 2 @7

Lat Pushdowns - X13, 11, 9 @10

ATG Pause Squat -

-    up to 315X1(PR) @9

-    225X5, 5 @~7

BW JM Press - BWX12, 10 @10

DB Hammer Curls - 35sX11, 9 @10

Solid session.  Strength on just about everything was bumped up today.

Chin-Up War Week 3. Day A.

sRPE @7

BW - 223

Chin-Ups - BWX6, 5, 4, 4 @9.5/10

1-Arm DB Rows w/Strap - 95X12, 11 @~9

GHR - BWX13, 10 @9.5/10

Machine OH JM Press - X12, 10 @10

BB Curls - 75X14(PR), 8 @10

Solid session after returning from a weekend of Cheese, Beer, Log Splitting, Heat, Walking, and Poor Sleep.

Consecutive weeks of Rep PRs on Curls is nice.

Chin-Up War Week 2. Day C.

sRPE @7.5

BW - 222

Chins - BWX2, 2, 2 @~7.5

Pull-Downs - X11, 7 @10

Copenhagen Planks - BWX18, 14 @9/10

Dips - 

-    up to BW+65X1 @8.5

-    BW+45X5, 5 @9/10

Bayesian Curls - X13, 10@9.5/10

Solid session before I head to Monroe Cheese Days for the weekend.

Chin-Up War Week 2. Day B.

sRPE @7

BW - 223

Chins - BWX2, 2, 2 @~8

Lat Pushdowns - X16, 11 @9.5/10

Triceps Pushdowns - X12, 10 @10

SLDL - 

-    up to 315X1 @9

-    275X5, 5 @8/9

DB Hammer Curls - 30sX13, 10 @10

SLDLs were tough, but overall a nice session.

Chin-Up War Week 2. Day A.

sRPE @7

BW - 224

Chins - BWX5, 4, 4 @9.5/10

1-Arm DB Rows w/Strap - 90X13, 11 @9.5

Hack Squats - 125X9, 7 @~9

BB OH Extensions - 50X10, 8 @~9.5

BB Curls - 75X13(PR), 7 @10

Just realized that 75X12 on Curls last week was also a Rep PR.

Chin-Up War Week 1. Day C.

sRPE @6.5

BW - 225

Chins - BWX2, 2 @8

Lat Pushdowns - X14, 11 @10

Leg Curls - X14, 13 @10

CG Cambered Bench - 

-    up to 210X1 @9.5

-    155X5, 5 @~8

Lying RG DB Curls - 15sX13, 12 @~10

Gym wasn't too busy so I took the chance and hit Leg Curls during Bench warm-ups.  

Chin-Up War Week 1. Day B.

sRPE @7

BW - 223

Chins - BWX2, 2 @~8

Pull-Downs - X14, 11 @~10

BW JM Press - BWX13, 11 @10

ATG Pause Squats -

-    up to 295X1 @9.5

-    225X5, 5 @~7.5

1-Arm Bayesian Curls - X12, 10 @~10

Moved the safety rail up in the Squat rack and did the BW JMs between warm-up sets of Squats.  Fun!

Chin-Up War Week 1. Day A.

sRPE @8

BW - 224

Chins - BWX4, 4 @9.5/10

DB 1-Arm Rows w/Straps - 85X15, 13 @9.5/10

GHR - BWX13, 12 @8/9.5

super-set with

Hammer Incline - 40X15, 12 @8.5/10

BB Curls - 70X12, 10 @~9.5

Easing into a Chin-Up specialization block.  Every day will have:

Chin-Ups

Upper Back Accessory

Legs and Pressing

Biceps

Volume on Chins, Upper Back and Biceps will tick up weekly.  Cautiously shooting for 10 work sets weekly of each, but want to ease into that as it's over 2X what I was doing last block. Volume on Legs and Pressing will look to <10 weekly work sets of each.

This session was a bit tougher than I expected it to be.  Really not sure why my pressing strength on Hammer Incline was so off. 

Press, Deadlift, Back and Triceps

sRPE @

BW - 226

Press -

-    up to 135X1 @8

-    155X0, 0

-    135X4 @10

Push Press - up to 165X1 (PR) @9.5

SLDL - up to 335X1 (PR) @9.5

Pulldowns - X12, 10, 8, 8 @10

super-set with

Pushdowns X18, 16, 14, 12 @10

Strict Pressing strength was not there on this day, so I pivoted to Push Press and grabbed a PR there.

Still working on technique on SLDL.  I've done thousands of RDLs, but starting and returning to the floor hits different.

Chins, Hips, Curls

sRPE @7

BW - 223

Chins w/ Straps - BWX6, 5, 4, 3 @10

Hanging Knees-to-Chest w/ Straps - BWX8, 5 @9.5/8

BB Curls - 80X11(PR), 7, 7(PR) @~10

Chin strength rebounded slightly this week.  Still using straps because of bandage on finger.

Bandage kept trying to come off during K2C no matter how much electrical tape I kept wrapping it in.  Stopped after 2 sets.

Nice to hit Rep and Volume PRs on straight bar Curls.  Haven't done them since May.

Dips, Bench, GHR

sRPE @6.5

BW - 223

Dips - BW+45X5, 5, 5, 5 @9/10

CG Cambered Bench - up to 205X1 @10

GHR - BWX14, 12, 12, 9 @9/10

268 (BW+45) for 4 sets of 5 is a Volume PR on Dips.  e1RM to end this block isn't great all time, but at least it's nice to end with some kind of PR.  

Thinking of making CG Cambered Bench my primary Bench movement for a while, so got a little test on it here.  

Press, Squat, Back, Triceps

sRPE @7.5

BW - 222

Press - 

-    up to 155X1 @9.5

-    160X0, 0

-    135X1, 1, 1 @~8

ATG Squat - up to 295X1 @9

Pulldowns - X14, 9, 8, 8 @10

Pushdowns - X18, 15, 13, 13 @10

I think some minor technique tweaks might get me that 160 press, but the bottom line is I'm probably not quite strong enough to hit it reliably if at all.

Decided to work up to a single on ATG.  Thought I might go for 315, but 295 was heavy enough to stop at.  For now.

Chins, Hamstrings, Pecs, Biceps

sRPE @7

BW - 224

Chin-Ups w/Straps - BWX4, 3, 2, 2 @10/8

Leg Curls - X13, 13, 10, 9 @10

Cable Flyes - X13, 12, 12, 10 @10

super-set with

Cable Curls - X11, 9, 8, 7 @10

Fighting a cold so that may have impacted Chin-Up performance.   Also have a cut on my finger, so I had to use straps to make sure the band-aid didn't come flying off and land on someone else's face.

Dips, Legs, Shoulders, Triceps

 sRPE @9

 BW - 223

Dips - BW+25X7, 6, 5, 4 @9/10

BFE Split Squats - BWX14, 9, 12 @8.5/9

Cable Laterals - X12, 10, 9, 9 @~10

1-Arm DB OH Extensions - 20X13, 10, 9, 8 @10

One of the most humid days in the gym I've experienced.

One more rep on the last set of Dips would have been a Volume PR.  Oh, well.

Both Feet Elevate Split Squats had me gasping in the heat.  Lost count and forgot to do the 4th set.

There was a new kid in the gym asking for LOTS of help and advice.  Tried to help him out as best I could without overwhelming him with info, or getting too distracted from my own workout.  Hope he keeps at it.

Press, DL

sRPE @6.5

BW - 226

Press - 

-    up to 155X1 @9.5

-    135X1, 1, 1 @~8

SLDL - 235X5, 5, 5, 5 @6/7

Not a terrible place to start the Press wave.  We'll see how the next couple of weeks go.

SLDL felt great even with more weight.

Time crunched so had to skip accessories.

Chins, Adductors, Pecs, Biceps

sRPE @6.5

BW - 223

Chins - BWX6, 5, 4, 3 @10

Adductor Machine - X20, 20, 18 @6/8

Machine Flyes - X11, 10, 8, 7 @10

super-set with

DB Curls - 30sX12, 9, 8, 7 @10

Not the performance I was hoping for out of the gate on Chins.  We'll see how the rest of this wave goes, and then I've got one more idea for a "Total War, Brother" approach to Chins, and then I may retire this lift from my regular goals.  Frustrating because my lats, etc. have noticeably hypertrophied over the last year+, but performance on this movement never really improves.

Adductor Machine performance weirdly surged on this day.  So that's...a win?

Dips, Hypers, Shoulders, Triceps

sRPE @8

BW - 224

Dips - BWX10, 10, 6, 7 @9.5/10

Hypers - BWX16, 13, 12, 13 @9.5/10

Machine Laterals - X11, 11, 8, 7 @9/10

super-set with

Machine OH JM Press - X12, 9, 7, 8 @~10

Dips came in a couple of reps shy of where I'd hoped they would.  I'll add weight next week.

I was going to do GHR, but Adductors were still really sore from ATG Squats on Friday.  Opted for Hypers instead.  Nice reminder that you can get a decent low back pump with just BW Hypers.

Press, Squat, Triceps

sRPE @8

BW - 222

Press paused at forehead - 

-    up to 155X1(PR) @10

-    115X3, 3, 3 @6.5/7.5

ATG Squats - 225X7, 7, 7, 7 @8/9

Low Incline PJR Pullover - 45X12, 10, 9, 9 @9/10

Pretty excited to see what happens with comp Press over the next few weeks.  155 is my best double on Press.

ATG Squats and the humidity in the gym took a LOT out of me.  I didn't have the gas to do my usual Back/Triceps superset.  Luckily, PJR Pullovers give you a bit of both.

Two days later, my legs and triceps are screaming at me.

Chins, Hamstrings, Pecs, Biceps

sRPE @7

BW - 224

Chin-Up Partials w/Straps - BWX10, 8, 7, 5 @10

Leg Curls - 

-    X15, 11, 12 @10

-    Partials Drop-set X11, 9, 19 @10

Lying DB Curls - 15sX12, 11, 10, 9 @10

super-set with

DB Flyes - 15sX11, 9, 9, 7 @10

Historically, Chin-Up Partials are ~107% of my full chins.  Would be cool to come in next week and bust out a set of 8 clean Chins, but we'll see.

Dips, Leg Press, Shoulders, Triceps

sRPE @7

BW - 223

Lever Dips - 225X9, 8, 7, 6 @10

Leg Press Drop Sets - 270X11, 225X9, 180X7, 135X7 @10

DB Incline Laterals - 15sX10, 12, 8, 7 @8/10

super-set with

DB Incline Extensions - 15sX12, 16, 10, 12 @7/10

First day back after 5 day camping trip.  Everything felt good.

Went up to 5 total plates on Lever Dips.  Historically, this lift has been ~90% of Dips, so I'm cautiously optimistic about how the wave of regular Dips will kick off next week. 

Heard some of the science folks talk recently about promising studies on Drop Sets compared to Rest Pause approaches.  I did a lot of Rest Pause recently inspired by Mike Israetel, but haven't done Drop Sets much.  Thought I might give it a shot here and there on compound, low-specificity accessories.  

Between the Drop Sets and the Super Sets it was like 45 minutes in and out of the front door.  That basically demands I start doing HIIT conditioning at the end of sessions again, lol. 

Press, DL, Back, Triceps

sRPE @8.5

BW - 222

Press Paused at Forehead -

-    up to 150X1 (PR) @10

-    115X3, 3, 3 @7/8

SLDL Touch-n-Go - 225X5, 5, 5, 5 @6.5/8

Band Chins - Band Under FootX7, 6, 5, 4 @9.5/10

super-set with

Standing BB OH Extensions - 45X12, 10, 9, 9 @~10

Press out on the Pause Press top single was sloooow.  Almost looks like I've got a second sticking point right before lockout.  Upped the weight on the back-offs, and that felt good because it forced me to a be a bit more disciplined with technique than last week.

I've been enjoying ATG Squats recently as my main Squat movement, so I thought I'd start messing around with SLDL.  These were done with a belt and mixed grip.  A good starting point for a movement I've rarely ever trained.

12 years since I did OH Extensions with a straight bar, lol.  It is challenging to keep good upper arm position with a regular barbell.

Chins, Adductors, Pecs, Biceps

sRPE @7.5

BW - 223

Chin-Up End Partials w/ Straps- BWX9, 7, 6, 5 @9.5/10

Adductor Machine - X18, 14, 13, 13 @9.5/10

Machine Flyes - X14, 13, 11, 11 @10

super-set with

Swiss Bar Curls - 

25X16 @7

45X10, 8, 8 @9.5/10

No Biceps DOMS because of programming change + using my preferred Chin Up station resulted in a much better all around performance this week.

Gym was busy and didn't have a good spot to do Copenhagens, so just jumped on the Adductor machine.

Lower stress movements/session all around.  Didn't plan for that, but am also fine with it.

Dips, GHR, Shoulders, Triceps

sRPE @8

BW - 225

Lever Dips - 205X13, 10, 8, 7 @10

GHR - BWX12, 11, 10, 8 @10

1-Arm, behind-the-back Cable Laterals - X11, 10, 10, 9 @10

super-set with

Rope Pushdowns - X16, 15, 13, 13 @10

Added one 25# plate to Lever Dips over last week and only lost 2-3 reps per set.  I'll go up to 5 plates next week.

GHR was interesting.  Recently on Hypers, I learned I could kind of make that whole movement happen just by "firing" my glutes.  I tried that today with similar results.  Contracting the glutes hard in the hang brought me to about parallel and which point the hamstrings can kick in harder for the knee flexion.

Because lingering Biceps soreness from this session last time interfered with Chin-Ups in the following session, I replaced them with triceps work here and will move Biceps work to the Chin-Ups day.

Between the Lever Dips and the B2B Cable Laterals, I've got some nice delt achiness today.

Press, Squat, Back, Triceps

sRPE @8.5

BW - 225

Press Paused at Forehead - 

-    up to 145X1 @10

-    105X3, 3, 3 @6.5/7.5

ATG Squats - 225X6, 6, 6, 6 @7/9

CS Rows - 100X12, 10, 8, 8 @9/10

super-set with

Machine OH JM Press - X12, 9, 8, 8 @10

Solid start to the Paused Press wave.

Added a rep per set to the ATG squats.  Quite an intense movement.

I guess I didn't feel beat up enough so I decided to super-set compound movements at the end, lol. 

Chins, Hamstrings, Pecs, Triceps

sRPE @8

BW - 221

Chin-Up Partials w/Straps - BWX7, 7, 6, 4 @10

Seated Leg Curls - X15, 14, 17, 13 @~10

Cable Flyes - X11, 10, 10, 9 @9.5/10

super-set with

Cross-Body 1-Arm Triceps Pushdowns - X15, 14, 13, 12 @9/10

Biceps were still pretty sore from training the day before, and that made Chin Partials a little uncomfortable.

The X-Body Pushdowns were probably a bit baroque, but I wanted to see what it would feel like.  Weirdly tired out my mid-trap and rear delts?  Probably some kind of isometric action back there.

Dips, Hack Squats, Curls, Shoulders

sRPE @8

BW - 224

Lever Dips - 180X15, 11, 11, 9 @9.5/10

Hack Squats - 100X13, 10, 9, 8 @9.5/10

DB Incline Curls - 

-    20sX12 @10

-    15sX13, 12, 10 @9.5/10

super-set with

DB Incline Laterals - 15sX12, 9, 8, 7 @9.5/10

Start of the Lever Dips wave.  Will probably add a half plate next week and see what happens.  Once I settled on Bench Dips and Lever Dips as my movements for the first two waves, I was on the fence about what order they should go in.  On one hand, Bench Dips are a bit more "body in space," like the main lift, but the pressing angle of the lever dips is more similar and it's a bit easier to load.  We'll see what happens.

All reps of Hack Squat continue to be metal on metal at the bottom.  Feeling good.

Combo of Lever Dips and Incline Laterals got me some nice, anterior delt DOMS the following day.  

Press, Deadlift, Back, Triceps

sRPE @8

BW - 223

Swiss Bar Press - 

-    up to 150X1 @10

-    100X6, 6, 6 @6/7

RDL w/Straps -

-    up to 275X6 @9.5

-    225X8, 7, 6 @9/10

DB Pullovers - 50X9, 10, 9, 8 @7/10

super-set with

DB Incline Extensions - 30X16, 12, 10, 10 @9/10

It will be interesting to see how the Swiss Bar translates to my straight bar pressing in the coming weeks.  The setup and and initial press is more difficult with this bar so theoretically I could be stronger on a straight bar. This is "only" 15 lbs. off my best Press, but that's still a gulf for the Press.

Thinking I may alternate RDL with ATG Squats each week through the rest of this block.  Work that stretch.

I just heard, on the walk to the gym, Eric Helms talking about how agonist and peripheral super-sets don't perform particularly well in studies, and hear I went and did a peripheral super-set of lat pullovers and incline extensions.  Meh.  Actually looking forward to the DOMS.

Rows, Legs, Pecs, Triceps

sRPE @6.5

BW - 223

BB Rows - 

-    up to 225X6 (PR) @10

-    185X5, 5, 5 @6.5

Copenhagen Planks - BWX21, 14, 12, 12 @9/10

1-Arm Cable Flye - X12 @8

super-set with

1-Arm Cable Pushdown X15 @8

I haven't really pushed lower-rep BB Rows in almost 10 years. Glad I've gotten stronger since then, lol.

This is probably the hardest I've ever pushed Copenhagen Planks.  Somewhat because I've developed more proficiency with the movement, and partially because I put them earlier in the session and not super-setted.

The cable stack I started to work on for my Pec and Triceps work was all jacked up.  I started to look around for something else, and then just decided I was over it.

Dips, Good Mornings, Curls, Shoulders

sRPE @8

BW - 225

Bench Dips - BW+35# Chain X16, 11, 10, 9 @~10

Buffalo Bar Straight-Leg Seated Good Mornings -

-    135X11, 12, 11, 10 @8/9.5

1-Arm Behind-the-Back Cable Curls - X12, 9, 9, 8 @10

super-set with

1-Arm Behind-the-Back Laterals - X10, 9, 8, 8 @10

Really nice 3 week wave on Bench Dips.  All reps here are nice and deep with a slight pause at the bottom.  Moving on to Machine Dips in the next wave where I will target increasing weight in the 8-12 rep range before moving on to full dips in the last wave.

Wanted to do something hamstring-y for DL assistance, but didn't really know what.  I've done my go-to RDLs and GHRs in the last couple of weeks so I wanted something different.  Seated Leg Curls seemed to "small" for the 2nd movement of the day, but Deficit DLs seemed a bit too intense.  In the end, I came up with one of the more "conjugate" things I've ever tried.  I think this is my first time really using the Buffalo Bar, this is my first time doing Seated GMs, and I also put my feet up on a calf-stretch board so that they wouldn't slip out from under me when I was pushing into the floor.  Waiting to see what feels most sore from these today or tomorrow!

Speaking of soreness, long-ROM cable curls and laterals never disappoint.

Press, Squat, Back, Triceps

sRPE @8

BW - 224

Swiss Bar Press - 

-    up to 145X1 @10

-    100X6, 6, 6 @6.5/8

ATG Squat - 225X5, 5, 5, 5 @7/9.5

Lat Pushdowns - X14, 11, 9, 8 @10

1-Arm DB OH Extensions - X11, 10, 9, 7 @10

Not a big difference in top end strength on Swiss Bar this week, BUT on the back-offs I did start to remember some old pressing tricks for squeezing the quads and glutes.  We'll see if I can translate that into a bigger single next week.

Messed around seeing how deep of a barbell squat I could get.  I thought it would be high bar, but my body naturally wanted to lean forward, so it ended up being low bar with the heels pulled closer together and the toes pointed further out.  These were fun.

Rows, Legs, Pecs, Triceps

sRPE @7.5

BW - 223

BB Hanging Rows - 

-    up to 205X5@8.5

-    185X5, 5, 5 @7.5/8

GHR - BWX12, 10, 9, 9 @10

DB Flyes - 15sX11, 10, 10, 9 @10

super-set with

DB LTE - 15sX18, 15, 12, 10 @10

Moving the rows into a top-set w/ back-offs format to try and facilitate a 5 Rep PR next week. 

Messed around with the set-up in GHR to try and increase difficulty without making it more uncomfortable.

Might not have really done DB Skulls/LTE before.  Took a couple of sets to get the execution such that I had an intense strain in the lengthened position. 

Dips, Quads, Curls, Shoulders

sRPE @7.5

BW - 223

Bench Dips - BW+25# ChainX16, 12, 10, 10 @10

Roman Chair Squats - BWX10, 10, 10, 10 @9.5/10

DB Preacher Curls - 20sX14, 12, 10, 10 @10

super-set with

Seated DB Laterals - 20sX9, 9, 9, 7 @10

Adding weight to the Bench Dips to get the reps more in the range I expect to eventually be training full Dips in.  Much triceps burn.

Thought about doing something higher stress for legs, but it was pretty darn sweaty in the gym, and I wanted to make sure I had energy to drive through the full workout.

I think this may be the first time I've done DB Preacher Curls?

Press, Deadlift, Back, Triceps

sRPE @8

BW - 225

Swiss Bar Press - 

-    up to 140X1 @9.5

-    100X6, 6, 6 @6/7.5

Deadlift - up to 405X1 @8.5

RDL w/ Straps - 225X9, 9, 6 @9/10

Pull-Downs - X9, 9, 8, 8 @10

super-set with

Cable OH Extensions - X13, 12, 10, 10 @10

I'd been thinking about doing Log Press for my first wave of this Press block, but I didn't want to have to clean every set, and I didn't want to take it from the strongman room to the room with racks, blocks, etc.  Then I remembered we have a couple of full-length Swiss bars!  This was a fun movement.  Requires more lean back, and the touch at the bottom of the reps has to be a bit more controlled to keep from slamming into your collarbone.  Weight-wise, this is about right where I want my first Press movement of this block to me at.  

I didn't DL at the end of the last block, so I just worked up to something here and then hit RDLs.

Rows, Legs, Pecs, Triceps

 sRPE @8

BW - 225

Hanging BB Rows - 195X5, 5, 5, 5 @8/9

Leg Press - 3ppsX13, 11, 8, 9 @9.5/10

Pec Deck Flyes - X10, 10, 10, 10 ~10

super-set with

Cable Pushdowns - X20, 13, 11, 10 @10

First time doing BB rows in 6 months.  Feels like I got the weight about right to start.  Would like to see if I can push the first set for a 5 rep PR over 3 weeks.

I felt like my work capacity was going up at the end of the last block, so I'm gong to try upping supplement and accessory work to 4 sets each on average instead of 3. I also shortened rest periods last block to ~2 minutes, so it doesn't really take that much extra time.

Dips, Hips, Curls, Shoulders

sRPE @7

BW - 225

Bench Dips - BWX18, 15, 16, 13 @8.5/10

Machine Knee Raise - X13, 12, 10 @10

Incline DB Curls - 40X12, 30X13, 13 @10

super-set with

Incline DB 45-degree Raise - 40X9, 30X10, 8 @10

Training and Recovery were both disrupted around the 4th of July holiday.  I was able to get into the gym on Sunday, but didn't feel up to Deadlifting.  Decided to go ahead and start my new block of training instead.  Will be focused on Vertical Pressing (Dips, and Overheads), and Upper Back Pulling.

Bench, Legs

sRPE @7

BW - 221

Bench - 

-    up to 250X1 @10

-    205X1, 1, 1 @6/7

Belt Squat - 105X11, 9, 8 @~9

Smith Machine Incline Bench - 65X10, 12, 12 @8/10

Leg Extensions - X12, 11, 9 @10

Top set on Bench was a real grind.  That puts my rolling "gym week total" at 1060.  Probably still have some headroom to push that up on Deadlift and Squat in the coming week, but everything would likely have to be perfect to add to the Bench.  Or maybe get a hand-off.  Maybe.

My new, Mike Israetel inspired technique on Belt Squats continues to feel great.  No longer a high fatigue, low-specificity Squat supplement, but rather a smooth, hard-burning compound quad accessory.

I don't think I've ever actually done any kind of Pressing, Squatting, etc. in a Smith Machine before.  Always just used it for Inverted Rows and BW JM Press.  Everyone always talks about Smith Machine like it's "weenie," etc., so I expected to be able to use more weight than I could for barbell Incline.  NOPE.  Glad I decided to warm-up a little instead of just jumping to a couple of 25s+.

Still had some gas left, and threw on some more quad assistance.

Squat, Pullups, Triceps

sRPE @8

BW - 222

Squat - 

-    up to 385X1 @9

-    315X1, 1, 1 @6/7

Pull-Ups - BWX5, 4, 4 @10

Pull-Downs /w rest-pause partials - X13/7, 8/4 @10

1-Arm DB Incline Extensions - 15X14, 13, 11 @~10

+30 lbs. on Squat over last week.  Got good sleep over the weekend, and temperature and humidity in the gym weren't too bad.  Bounce out of the hole felt on point in warm-ups, and that's when I was pretty sure I would have a good day.

That's a 1055 gym total from last week's Bench session to today.  That's 20#s over what I think was my past, best week of SBD.  Also, a 301.7 DOTS?  I've never really tracked that.  My best DOTS in competition was 268.4.

1-arm DB Incline extensions felt most comfortable of all the variations so far.  Not sure if that's just getting acclimated or not.  I'll try it with the EZ bar again next week and see if they feel easier than previous or not.

Deadlift, Hips, Pecs, Curls

sRPE @8

BW - 223

Deadlift - 

-    up to 425X1 @9.5

-    365X1, 1, 1 @~8

Little Hipper -

-    GHR - BWX12, 12, 10 @~10

super-set with

-    Copenhagen Planks - BWX19, 14, 13 @9/10

DB Flye Partials - 15sX13, 11, 8 @10

super-set with

Lying DB Curl Partials - 15sX13, 9, 7 @~10

Bench, Legs, Back

sRPE @7.5

BW - 226

Bench - 

-    up to 245X1 @10

-    205X1, 1, 1 @6/7.5

BFE Split Squats - BWX13, 12, 12 @9/10

Cable Rows - X17, 14, 13 @10

Cable Rear Delt Flyes - X11, 9, 7 @10

This is where my Bench tested out at the end of the last block.  Hopeful to see some improvement over the next two weeks.

Both-Fee-Elevated Split Squats are awesome.  Real Real rubber-izer.

Squat, Pullups, Triceps

sRPE @8

BW - 224

Squat - 

-    up to 355X1 @9

-    315X1, 1, 1 @6/7

Pull-Ups - BWX5, 4, 4 @~10

Pull-Downs w/ rest-pause partials - X12/7@10

EZ Incline Extensions - 35X17, 16, 15 @~10

Not ideal conditions as I was low on sleep, working out in the morning on no food, and gym was swampy.  I would have liked to have done better on comp squat than last week's pause squat, but oh well.  I have a couple of weeks to see if I can make some jumps.

Unassisted Pull-Ups are about 2 reps stronger than they were when I tested them at the beginning of this block, so that's nice.

Incline Extensions with the EZ bar were interesting.  Harder than with a single DB, but easier than with a cable attachment.

Deficit DL, Pecs, Legs

sRPE @8

BW - 223

Deficit DL - 

-    up to 410X1(PR) @ 9

-    375X3(PR) @8.5

-    315X3, 3 @~6

DB Bench - 50sX15, 12 @~10

Machine Flyes - X10 @10

Leg Accessory Supersets -

-    Seated Leg Curls - X15, 11, 11 @9/10

-    Machine Adduction - X13, 13, 11 @9/10

-    Leg Extensions - X8, 10, 10 @9/10

Really didn't think I was going to be able to get a PR single on Deficit pulls this block.  I was thinking a lot about starting position and how to initiate the pull on the way to the gym, and possibly some things came together at the right time.

Been hitting triceps pretty consistently, and wanted to give pecs some love before I head into a comp bench wave.

I've started getting an itch to work leg curls, so moving downstream from Big Hippers to...Thigh Blasters?

Close-Grip Bench, Leg Press, Rows

sRPE @7

BW - 224

Close-Grip Bench - 

-    up to 245X1(PR) @10

-    215X3(PR) @9

-    185X3, 3 @~7

Leg Press - 3ppsX11, 11, 10 @9/10

CS Rows - 115X11, 10, 9 @9/10

Two more PRs to close out the wave of close grips.  Hopefully translates to good things for comp bench next wave.

Pause Squats, Pull-Ups, Triceps

sRPE @8

BW - 223

Pause Squat - 

-    up to 355X1(PR) @9

-    300X3(PR) @8.5

-    275X3, 3 @~7

Band Pull-Ups - Avg.Band Under KneeX6, 6, 4 @9/10

Machine Pullovers w/ rest-pause partials - X17/12 @9.5

DB Incline Extensions - 20X13, 16, 15 @8/10

A very successful Pause Squat wave.  We'll see how it translates to comp Squat starting next week.

Took some doing to get in a position on the adjustable benches where I could do smooth reps on incline extensions without hitting something.  Once I did, they are starting to feel more stable.  Lots of room for these to improve.  Unlike OH Extensions, these don't really ever feel relaxed at the bottom because of tension at the shoulder.

Deficit DL, Hips, Dips

sRPE @7.5

BW - 225

Deficit DL - 

-    up to 395X1 @9.5

-    370X3(PR) @9

-    315X3, 3 @~6

Big Hipper Supersets - 

-    Machine Knee Raise - X13, 12, 11 @10

-    Hypers - BWX13, 13, 13 @~10

-    Adductor Machine - X13, 14, 15 @10

Machine Dips - 135X15, 13, 10 @9/10

This time around with Deficits, it's been a challenge getting into good starting position and maintaining it below the knees.  Managed to go a bit heavier this week and also pull a PR triple, but it's the most challenging of the 3 main lift variations this wave.

Built up a lot of fatigue on DLs, so did the lowest fatigue movements on hip supersets.

Forgot to do curls dagnabbit. 

Close-Grip Bench, Belt Squats, Upper Back

sRPE @7

BW - 226

CG Bench - 

-    up to 235X1(PR) @9.5

-    210X3(PR) @8

-    185X3, 3 @6.5

Belt Squat - 

-    105X10, 10 @7/8

-    140X6 @9

Upper Back Attack - 

-    Cable Rear Delt Rows - X17, 17, 13 @9/10

-    Cable Rows - X15, 14, 11 @10

-    Cable Retractions - X12, 11, 10 @9/10

A couple of nice PRs on CG Bench.  The Data Driven Strength guys recently put out 3 new RPE charts based on recent studies.  I initially copied over the "Average Rep Capacity" chart for my use, but after the last couple of sessions, I've revised to the "Low Rep Capacity" as it seems to line up better with how my heavy singles compare to my heavy triples.  

I've always fucking hated Belt Squat.  I was always trying to do them and maintain BB Squat position with a high chest etc.  I recently saw videos of Mike Israetel doing them for bodybuilding where his upper body was somewhat relaxed, he was holding onto the bars, and was just trying to go as deep as possible.  More like a Hack Squat or a Leg Press.  I tried that out today and it felt GREAT.  Couldn't use as much weight because of the longer ROM, but very happy to have another tool for training legs that I actually might like!

Pause Squats, Pull-Ups, Triceps

sRPE @7.5

BW - 225

Pause Squat -

-    up to 350X1(PR) @9

-    295X3(PR) @7.5

-    275X3, 3 @6.5

Band Pull-Ups - Avg. Band under kneeX6, 5, 5 @~10

Machine Pullovers w/ rest-pause partials - X15, 13 @~10

Cable Incline Extensions - X13, 9, 10 @~10

Felt pretty confident after last week that I would be able to grab a couple of Pause Squat PRs.  However, the 295X3 was a bit tougher than I'd have liked, so I dropped back to 275 for the remaining back-offs.

I don't do incline triceps extension very often because whenever I do, they feel weirdly unstable and challenging.  Wondering if I should just back the weight off and see if I can get to a point where multiple variations feel stable and smooth.  

Deficit DL, Hips, Dips, Curls

sRPE @8

BW - 225

Deficit Deadlift - 

-    up to 385X1 @9

-    315X3, 3, 3 @~7

"Big Hipper" Supersets -

-    Hanging Hip and Flexed Knee Raise - BWX8, 7, 6 @8.5/10

-    GHR - BWX15, 13, 11 @7/10

-    Copenhagen Planks - BWX15, 13, 14 @7/10

Dips - BWX7, 7, 7 @~9

super-set with

Lying DB Curls - 15sX12, 10, 10 @9/10

Deficit DLs always take some getting acclimated to when I haven't done them for a while.  Figuring out belt placement for reasonable comfort, getting the starting position right, etc.  Back-off sets are helpful for this.

Still felt fresh enough afterwards to do some of the bigger "Big Hipper" movements.  Also gym was empty enough that I could use the benches by the Belt Squat for Copenhagens which is my preferred spot.

Dips were weak.  Late in the session, so ok, but weak.  

Closed-Grip Bench, Hack Squats, Upper Back

sRPE @7.5

BW - 224

Close-Grip Bench - 

-    up to 225X1 @9

-    185X3, 3, 3 @~7

Machine Flies w/ rest-pause partials - X10/10 @10

Hack Squats - 1ppsX12, 11, 10 @~8

Upper Back Attack - 

-    CS Rear Delt Rows w/ rest-pause partials - 45X18/11, 14/11 @10

-    CS Rows w/ rest-pause partials - 100X11/7, 10/6 @10

-    CS Scapular Retractions - 100X11, 10, 10 @10

225 ties my previous CG Bench PR.  Not a bad place to start the wave.

Hack Squats felt fresher than usual today for some reason.

I realized I was doing "Upper Back Attack" and "Big Hippers" on Fridays when I wasn't also Deadlifting on that day.  Now that I'm pulling at the end of the week, I thought it might save me some intra-session fatigue to move the upper back work to Bench day, and put Biceps on DL day instead.  We'll see how it goes.