Deadlift, Dips, Upper Back

sRPE @7

BW - 222

Deadlift - up to 405X1 @8.5

Dips - up to BW+50X6 @10

Upper-Back Attack Giant Set -

-    CS Rear Delt Rows - 45X19@9.5

-        Long ROM Partials - 45X11@10

-    CS Rows - 100X10 @9.5

-        Long ROM Partials - 100X6@10

-    CS Scap Retractions - 100X9@9.5

-        Long ROM Partials - 100X8 @9.5

Final session of testing week.

First comp DL since late February.  First 4 plate pull since mid-September. (geez those last couple of blocks were trash for my DL)

Heaviest Dips since early August.  Would have needed 3 more reps for a PR at this combined BW+Weight.  I didn't really expect a PR here as Dips usually need more frequent training for me to progress them.  

Just hit the Upper Back attack as one long set.  Back was immediately sore.

Possible Take-aways:

1)    I split time evenly this block between DL and Squat variations and supplements.  Assistance work was a arguably more Squat-specific: Leg Press, Hack Squat, Hip Flexion, Adductor work.  But also some Hip Extension and LOTS of Upper Back Work.  That's a big pile of little rocks, but maybe there's something there.

2)  Dips need attention to maintain and progress.

3)  This week's 955 total on the PLs was 35 lbs. better than the heavy SBD specific block I ran previously, and 120 lbs. heavier than any actual weight lifted in the low RPE block before that.  e1RMs were also better.  I would characterize this block as a bit more high-fatigue/low-specificity with a BIG DASH of "doing whatever I felt like."  Now to figure out how to operationalize the former while leaving room for the latter.