RTS Block 1. Week 4. Day 3.

sRPE @8.5

BW - 233

SBS - 

-    237.5X6 @ 7.5

-    242.5X6 @8

CG Bench - 

-    220X2(PR) @8.5

-    190X6(PR), 3, 3 @9.5/7.5

Larsen Bench - 160X6, 6, 6 @6/9

Deadlift - 

-    up to 365X4 @8.5

-    345X3, 3 @8

CS Rows w/Straps - 115X13, 11, 10 @~10

SBS was a mess today.  It was flying last week, so the plan was to start my ramping sets with last week's top set.  But I had to work out on Saturday, and early, and my legs are often fairly achy in the AM from previous training sessions.  I thought I'd be able to get them limbered up, but these were a slog.

But then I turned around and got two Rep PRs on CG Bench so: win.

Made a big jump on DL weight, but RPE jumped with it.  Still feels good to get some heavier weights back in my hands.

RTS Block 1. Week 4. Day 2.

sRPE @8.5

BW - 227

Squats - 315X4, 3, 3 @7/8.5

Bench - 

-    200X3 @8.5

-    225X1 @9

-    175X5, 5, 5 @7/8.5

Incline Bench - 130X10, 7, 6 @9/8

RDL w/Straps - 265X8, 4 @8.5/10

DB Incline Rows w/Straps - 50sX11, 9, 8 @~10

PR on RDLs.  Failed on rep 5 of the second set.  I think I just ran out of gas in the bottom of the lift.

RTS Block 1. Week 4. Day 1.

sRPE @8

BW - 229

Pause Squat -

-    295X3 @6.5

-    315X3 (PR) @8.5

Long Pause Bench - 

-    175X2 @6

-    180X2 @8

-    190X2 @8

Pause DL - 

-    315X3 @6.5

-    330X3 @7

-    345X3 (PR) @7.5

CS Row w/ Straps -

-    135X6 @6

-    160X6, 6 @~9

CG Pulldown - X10, 7, 7 @9.5/8

Low energy coming into this session after a busy weekend, but pushed through and grabbed some PRs.

RTS Block 1. Week 3. Day 3.

sRPE @6.5

BW - 226

SSB -

-    210X6 @5

-    225X6 @5.5

-    237.5X6 @6

CG Bench - 

-    up to 200X2 @8.5

-    170X6, 5, 5 @8/7

Larsen Bench - 

-    150X6, 6 @5.5/7

-    155X6 @9

Deadlift - 

-    up to 345X4 @7

-    340X3, 3 @~7

CS Rows w/Straps - 100X15, 10,8 @10

Crazy high energy coming into the gym today.  No idea why.  It was to the point I had to actively keep myself calm early in the workout so that I wouldn't hit a wall later (something that used to happen to me frequently).

Safety Squats were eeeeezzzzzz.  After last week's session, coach had indicate to take the same weight or chip, and so I held to that.  After watching today's video, he said to take today's final weight as my first ramping weight next week.

Close-grips were ok.  We've been working on technical issues with my leg drive.  Still a work in progress.

DL was also really easy.  Again, instruction was to repeat last week's weight, but I still went up a little.  After seeing video, he called for +~20 lbs. next week.

RTS Block 1. Week 3. Day 2.

sRPE @7

BW - 227

Squats - 

-    up to 305X4 @7.5

-    290X4, 4 @6.5

Bench - 

-    up to 195X3 @8.5

-    210X1 @9

-    165X5, 5, 5 @7/8

Incline Bench - 125X11, 8, 7 @10/8.5

RDL w/Straps - 225X8, 6 @8/7

DB Incline Rows w/Straps - 45sX13, 11, 9 @10

Nice session.  Coach calling for more weight on Squat, Bench, and a lot on RDL next week.

RTS Block 1. Week 3. Day 1.

sRPE @7

BW - 228

Pause Squat - 

-    275X3 @6.5

-    285X3 @9

Long Pause Bench - 

-    170X2 @6.5

-    175X2 @7

-    185X2 @9

Pause DL -

-    315X3 @7

-    325X3 @8.5

-    330X3 @9

CS Row - 135X6, 6, 6 @8/10

NG Pulldown - X12, 7, 7 @10/9

Pushing weight here to try and better anchor my RPE ratings, and unmask sticking points/technical issues.

RTS Block 1. Week 2. Day 3.

sRPE @7.5

BW - 231

SBS -

-    210X6 @6

-    220X6 @7

-    235X6 @8.5

CG Bench - 

-    up to 185X2 @8.5

-    165X6, 5, 4 @~8

Larsen Bench - 

-    145X6, 6 @~8

-    150X6 @9.5

Deadlift - 

-    up to 325X4 @8.5

-    305X3 @6.5

CS Rows - 90X15, 13, 12 @~10

Slight back tweak working up on DL, but it was fine for the working sets.

RTS Block 1. Week 2. Day 2.

sRPE @7

BW - 225

Squats - 

-    up to 295X4 @8

-    280X4, 4 @~7

Bench - 

-    up to 185X3 @8

-    200X1 @9

-    160X5, 5, 5 @~7

Incline - 115X10, 7, 7 @9/9

RDL w/Straps - 205X8, 7 @~8

DB Incline Rows w/Straps - 45sX12, 9, 9 @10

This session felt much easier than last week even though I pushed weight up.  Encouraging. 

RTS Block 1. Week 2. Day 1.

sRPE @6.5

BW - 227

Pause Squat - 

-    255X3 @6

-    270X3 @8

Long Pause Bench -

-    145X2 @7

-    155X2 @8

-    160X2 @8.5

Deadlift Paused at Knee -

-    310X3 @7.5

-    315X3 @8

-    325X3 @9 (PR)

CS Row - 

-    125X6 @6.5

-    135X6, 6 @8/9.5

CG Pulldowns - X10, 8, 8 @~9

RTS Block 1. Week 1. Day 3.

sRPE @7.5

BW - 224

Safety Bar Squat -

-    190X6 @6

-    200X6 @6.5

-    215X6 @7.5

CG Bench - 

-    up to 165X2 @7.5

-    150X6, 5, 4 @~8

Larsen Bench -

-    135X6 @6.5

-    140X6, 6 @8/8.5

Deadlift - 

-    up to 295X4 @7.5

-    285X3, 3 @~6

CS Row - 100X13, 10, 10,  @10

RTS Block 1. Week 1. Day 2.

sRPE @8

BW - 224

Squats - 

-    up to 285X4 @8

-    275X4, 4 @~7

Bench - 

-    up to 180X3 @~8

-    190X1 @8

-    155X5, 5, 5 @7.5/8

Incline Bench - 

-    115X10, 7, 7  @9/8

RDL w/Straps - 185X8, 6 @8/7

Incline DB Rows w/Straps - 

-    60sX6 @10

-    45sX9, 7 @10

First comp day of the new program.

Squats felt good.  

Bench and Incline were a slog.

RDLs felt good.

Incline DB Rows are awkward as hell.  Assumed weight would be much closer to my 1-arm DB Row weight, but it's more like 50%.

RTS Block 1. Week 1. Day 1.

sRPE @7

BW - 224

Pause Squat - 

-    245X3 @6.5

-    250X3 @7

Long Pause Bench -

-    145X2 @5.5

-    165X2 @6.5

-    175X2 @8

Pause Deadlift (below knee) -

-    265X3 @5.5

-    280X3 @7

-    300X3 @7.5

CS Rows - 125X6, 6, 6 @8/10

CG Pulldowns - X10, 9, 8 @~8

Nice start to the block.  Tempted to go up on Squats and DL, but keeping some headroom at the start.

RTS Pivot Block 1. Week 1. Day 2.

sRPE @7

BW - 226

Sumo DL - 255X10, (add right strap) 10 @~8

530 Tempo Sumo w/Straps  -

-    245X5, 5 @~7.5

-    255X5 @8.5

1-Board Cambered Bench -

-    135X6 @6.5

-    140X6 @6.5

-    150X6, 6 @~8

Ab Wheel - X4, 2, 2, 2 @9.5/10

Side Planks -

-    0:23 per side @9

-    0:12 per side X3 @5

Right hand grip giving out again so added a strap to 2nd set of Sumo.  Used both straps on tempo work.

This is my least favorite kind of ab work, so it's probably smart to program it for me.

RTS Pivot Block 1. Week 1. Day 1.

sRPE @7.5

BW - 225

High Bar Squts -

-    175X10 @6.5

-    185X10 @7.5

530 Tempo High Bar Squats -

-    165X5, 5 @~8

-    175X5 @8

Feet-Up Bench - 145X10, 10 @8/8

530 Tempo Feet-Up Bench - 115X5, 5, 5 @8/9

Press- 

-    85X8 @9

-    65X10, 10 @8.5/10

First session training under Reactive Training Systems.  Doing a Pivot block to start, and then regular training commences next week.

Haven't done High Bar Squat, or any barbell Squat over ~5 reps, in quite a while.  RPE is probably more reflective of acclimation limits rather than strength.

Coach said he likes Feet-Up Bench for Pec hypertrophy, and for sure these lit up my chest.

But my arms were also absolute jelly by the time I got to Press. It reminded me of doing drop-sets on a cable stack where no matter how light the weight feels in your hands, you just can't move it very well.

Training: Squat/Legs Day and Bench/Upper Day

Squat/Legs

sRPE @6

BW - 228

Squats - 

-    265X3 @6

-    275X3 @6.5

-    285X3 @7

-    295X3 @8.5

Marrs Bar GM - 175X10, 8 @9.5

FFE BSS - BWX13, 10 @~10

Single-Leg Seated Machine Curls - X10, 9 @10

Machine SL Calf Press - X14, 12 @~10

Bench/Upper

sRPE @6

BW - 226

Bench - 

-    175X3 @6.5

-    185X3 @7

-    190X3 @8

Hammer Rows - 70X14, 10 @~10

Hammer Incline - 70X12, 9 @10

Cable Rear Delt Flyes - X10, 8 @10

Machine Preacher Curls - X10, 8 @10

Forearm didn't much like those preacher curls.

Training: DL+Full Body

sRPE @5.5

BW - 228

Deadlift - 

-    285X3 @4

-    305X3 @6

-    320X3 @6.5

-    335X3 @7.5

-    345X3 @9.5*

PJR Pullovers - 60X9, 8 @~10

GHR - BWX10, 8 @~9

Machine Flyes - X9, 9 @10

Leg Extensions - X11, 9 @10

First time DLing in a couple of months because of schedule and forearm pain.  I supinated grip only on the arm with the forearm issues, and on all reps including warm-ups, and didn't really have any pain issues during or since.

*grip on the supinated hand was giving out on the top set ahead of everything else.  Possibly just a detraining thing, or possibly my previous practicing of alternating my mixed grip on every set was somehow less stressful on each hand than keeping one supinated on every set.

Triceps are sore as hell 36 hours later like they always are when I do DB Triceps Pullovers for the first time in a while. 

Training: Upper

sRPE @6

BW - 225

Bench - 

-    170X3 @6

-    175X3 @7

-    180X3 @7.5

-    185X3 @7

-    195X3 @8.5

Hammer Row - 70X12, 11 @10

Hammer Incline - 70X12, 10 @10

Cable Rear Delts - X12, 9 @10

Gaspari Bar Curls - 45X13, 11 @10

Stationary Bike - HIIT; 0:25/1:35; 12 minutes

Had fun today.

Training: Legs

sRPE @6

BW - 225

Squats - 

-    255X3 @6

-    265X3 @6.5

-    275X3 @7.5

-    285X3 @8

Marrs Bar GM - 175X9, 8 @~9.5

FFE BSS - BWX11, 10 @8.5/10

Seated Single-Leg Curls - X10, 8 @10

Machine SL Calf Press- X14, 13 @10

Stationary Bike - HIIT; 0:25/1:35; 14 minutes

Training: Upper

sRPE @6

BW - 227

Bench - 

-    165X3 @6

-    170X3  @6

-    180X3 @7

-    185X3 @8

Hammer Row - 70X11, 10 @~10

Hammer Incline - 70X9, 9 @10

Cable Rear Delts - X10, 9 @10

Gaspari Bar Curls - 45X12, 10 @10

Tried adding some kind of curl back in.  No forearm discomfort during the session, but a little the next day.

Training: Legs

sRPE @6

BW - 227

Squats - 

-    265X3 @7

-    270X3 @7.5

-    280X3 @8

Marrs Bar GM - 175X9, 8 @~9

FFE BSS - BWX11, 10 @8/9

Seated Single-Leg Curls - X8, 8 @10

SL Machine Calf Press - X11, 11 @10

Stationary Bike - HIIT; 0:25/1:35; 14 minutes

Just back from a week vacation.  Need to see about getting my forearm rehabbed.

Training: Bench

sRPE @6

BW - 223

Bench -

-    165X3 @5.5

-    170X3 @6

-    180X3 @7

-    185X3 @7.5

-    190X3 @8

NG CS Rows- 100X14, 8, 7 @~10

Lever Incline Press - 70X11, 9, 7 @10

Stationary Bike - HIIT; 0:25/1:35; 14 minutes

Increased sprint interval length, and reduced number of rounds.  20 second sprints were getting kind of boring at 20 minutes, so trying a little double progression.  

Training: Bench and Squat

10/2/25

BW - 224

Bench -

-    165X3 @6

-    170X3 @6.5

-    180X3 @7

-    185X3 @7.5

-    190X3 @8

CS Rows - 100X13, 10, 9 @10

Lever Incline - 70X11, 9, 7 @10

Stationary Bike - HIIT; 0:20/1:40; 20 minutes

10/8/25

sRPE @6

BW - 224

Squats -

-    265X3 @5.5

-    275X3 @5.5

-    285X3 @7

-    300X3 @7.5

-    310X3 @8.5

Marrs Bar GM - 175X9, 8, 7 @~9.5

Leg Press - 3ppsX9, 8, 7 @~9.5

Stationary Bike - HIIT; 0:20/1:40; 20 minutes

Training: Squat

sRPE @6.5

BW - 225

Squats - ramping triples to 300X3 @7.5

Marrs Bar GM - 175X8, 8, 8 @8.5/9.5

Leg Press - 3ppsX9, 9, 8 @~9.5

Stationary Bike - HIIT; 0:20/1:40; 18 minutes

Just back from an out of town trip.  Dizziness seems to have mostly dissipated, although it came on a bit between Squat sets today, but then went away again.

I have a longer out of town trip coming up mid-October, so I'll probably keep doing these simple, old-school-ish workouts until I return:

Main Lift - ramping triples starting at 75% and going to RPE ~8

Low Fatigue Compound Antagonist - 3 sets close to failure

Low Fatigue Compound Supplement - 3 sets close to failure

Conditioning

I'm going to try DL again this week and see how the forearm is doing.  

Training: Squat

sRPE @6

BW - 222

Squats - ramping triples up to 295X3 @7.5

Marrs Bar Good Morning - 

-    beltless 155X8 @8

-    add belt 175X8, 7 @8

Leg Press - 3ppsX9, 9, 8 @~9.5

Stationary Bike - HIIT; 0:20/1:40; 18 minutes

Squatting with the regular barbell didn't seem to bother my forearm.

Marrs Bar felt weirdly easy?  Maybe because it takes the upper back out.  My hamstrings feel tight the next day, so it did something.

Training: Bench

sRPE @7

BW - 222

Bench - 

-    165X3 @6

-    170X3 @6

-    175X3 @7

-    185X3 @7.5

-    190X3 @8.5

Lever Incline - 70X11, 8, 6 @~10

Lat Pushdown - X10, 8, 5 @~9.5

super-set with

Machine Laterals - X10, 9, 7 @10

Stationary Bike - HIIT: 0:20/1:40; 18 minutes

Still dealing with some issues, but felt like I could bench today.

Workouts: Last 2 sessions

Thursday:

BW - 223

Hammer Incline - 70X8, 8, 7 @~8

Machine Press - X9, 8,7 @~8

super-set with

Machine Flyes- X8, 6, 6 @8/9

Cable Straight-Arm Pushdown - X12, 9, 8 @~8

Machine Laterals - X11, 9, 8 @8/9

Monday:

BW - 225

SSB Squat -

-    up to 300X1 @8.5

-    250X5 @8

Reverse Safety Bar Box Squats - 210X3, 3, 3 @~7

Chest-Supported Giant Sets -

-    Rows - 90X10, 8, 8 @7/8.5

-    Scapular Retractions - 90X5, 4, 4 @7/8

-    Finger Curls - 5, 4, 2 @8/10

Stationary Bike - HIIT; 0:20/1:40; 14 minutes

Had some health issues the last week that interfered with training.

Time Crunch + Forearm Pain Week 1. Day A.

 sRPE @6.5

BW  - 227   

SSB -

-    up to 300X1 @9

-    250X3 @8

Reverse SSB Box Squats - 210X3, 3, 3 @~7.5

Circuit -

-    Leg Curls - X9, 8, 8 @8

-    Hypers - BW+25 behind head X8, 8, 7 @8

-    Leg Extensions - X12, 10, 10 @8/9

Stationary Bike - HIIT; 0:20/1:40; 14 minutes    

Schedule is all over the place this month and next, plus I think I need to just back off anything that puts much stress on grip for a while.

Not letting perfect be the enemy of good, I'll just go in when I can and try to hit some stuff, and maybe a plan will emerge.

S/B/D/R+ Week 4. Day A.

BW - 225

Squats - 

-    up to 355X1 @9.5

-    290X3 @~7

BB Rows w/Straps -

-    200X5 @8

-    200X3, 3 @7

Leg Curls - X8, 8, 7, 6 @8

super-set with

Leg Extensions - X10, 9, 9. 9 @8

Rear Delt Flyes - X8, 8, 8, 7, 7 @7.5/9

Stationary Bike - HIIT; 0:20/1:40; 14 minutes

Only training session from last week.  Got hit by a combination of schedule crunch and a cold. 

S/B/D/R+ Week 3. Day C.

sRPE @8.5

BW - 227

Deadlift w/Straps -

-    up to 355X1 @8

-    315X3, 3, 3, 3, 3 @7/7.5

DB Bench - 60sX9, 7, 7, 6 @~8

Pull-Downs w/Straps - X10, 9, 8 @8/9

Cable Curls - X10, 9, 8, 8, 8 @~8

super-set with

Machine Knee Raise - X7, 7, 7, 7 @~8

Stationary Bike - HIIT; 0:20/1:40; 14 minutes

Tough session.  Not sure if it was general end of the week fatigue, the added volume from this week catching up with me, or just normal ups-and-downs of training.  Looking forward to a couple of days off.

S/B/D/R+ Week 3. Day B.

sRPE @8

BW - 223

Bench - 

-    up to 225X1 @9

-    185X3, 3, 3, 3, 3 @7/7.5

FFE BSS - BWX11, 10, 8, 6 @8/9

NG Cable Rows - X10, 10, 8 @~8

super-set with

Bent Knee GHR Sit-Ups - BWX8, 8, 6 @~8

Machine Standing Calf Raises - X8, 7, 7, 6 @8/9

Stationary Bike - HIIT; 0:20/1:40; 14 minutes

Felt good coming in today, but Bench was flaaaaaat.  Everything else seemed fine.

S/B/D/R+ Week 3. Day A.

sRPE @7.5

BW - 225

Squats - 

-    up to 350X1 @8.5

-    295X3, 3, 3, 3, 3 @6/7

BB Rows w/Straps - 

-    up to 200X5 @8

-    200X3, 3, 3 @~7.5

GHR - BWX10, 9, 8, 8 @~8

super-set with

Machine Laterals - X12, 9, 9, 8, 8 @8/9

Cable Rear Delt Flyes - X9, 9, 7, 6, 6 @8/9.5

Stationary Bike - HIIT; 0:20/1:40; 14 minutes

Weather was great, and focus was strong.  Feels good to be able to handle this volume right now

S/B/D/R+ Week 2. Day C.

sRPE @ 8

BW - 225

Deadlift - 

-    up to 355X1 @8

-    315X3, 3, 3, 3 @~7

DB Bench - 60sX9, 7, 7, 7 @8

Pull-Downs - X10, 9, 8 @8

Cable Curls - X11, 11, 10, 10 @~8

super-set with

GHR Sit-Ups BWX9, 7, 6, 6 @~8

Stationary Bike - HIIT; 0:20/1:40; 14 minutes

Had to work out Saturday morning instead of Friday afternoon, and I felt the difference.  DL top set was awful, but the back-offs were ok.

Tried Cable Curls instead of BB Curls as I'm still waiting for this elbow issue to resolve.  It feels fine most of the time now, but after workouts and in the AM it can be really tight, and still makes me second guess how I'm going to pick things up, etc. in the everyday b/c sometimes it hurts when I do.

S/B/D/R+ Week 2. Day B.

sRPE @7.5

BW - 220

Bench - 

-    up to 225X1 @8

-    195X3, 3, 3, 3 @7.5/8.5

FFE BSS - BWX11, 10, 9, 8 @8

Cable Rows - X11, 10, 9 @8

super-set with

GHR Sit-Ups - BWX9, 8, 6 @8

Machine Standing Calves - X8, 7, 8, 7 @~8

Stationary Bike - HIIT; 0:20/1:40; 14 minutes

Solid session.  I've been taking a bit more time on my warm-up singles this week trying to feel out where my top set should be.  On both Squat and Bench, I re-took my last warm-up single and both times found the 2nd set easier allowing me to go for something higher on the top set.  Patience, I guess.

S/B/D/R Week 2. Day A.

sRPE @8

BW - 223

Squats - 

-    up to 325X1 @7

-    290X3, 3, 3, 3 @7/7.5

BB Rows w/Straps -

-    up to 200X5 @8.5

-    200X3, 3, 3 @~8

GHR - BWX10, 9, 9, 8 @~8

super-set with

Machine Laterals - X11, 10, 9, 7 @~8

Cable Rear Delt Flyes - X9, 8, 7, 6 @8

Added about 1 set per movement over last week.  Looking to add more volume week over week, and start upping the intensity on top singles next week.

sRPE is mainly high because of the heat and humidity in the gym. Otherwise, this was a solid session.

Skipped conditioning to grab a bus to the grocery store and beat the next rain storm.

S/B/D/R Week 1. Day C.

sRPE @8

BW - 228

Deadlift - 

-    up to 365X1 @7

-    325X3, 3, 3 @~7

DB Bench - 60sX8, 8, 7 @8

Pull-Downs - X8, 8, 7 @8/10

BB Curls - 60X9, 8, 7 @8

super-set with

GHR Sit-Ups - BWX8, 7, 6 @8/8.5

Stationary Bike - HIIT; 0:20/1:40; 14 minutes

I was already dragging much ass coming into a hot and humid gym today, so the workout was a slog.

Nevertheless, DL was better than expected.

S/B/D/R Week 1. Day B.

sRPE @7

BW - 223

Bench - 

-    up to 215X1 @7.5

-    190X3, 3, 3 @7.5/8.5

FFE BSS - BWX12, 10, 10 @8/9.5

Cable Rows - X11, 9, 9 @8

super-set with

GHR Sit-Ups - BWX11, 8, 7 @8

Machine Standing Calves - X7, 7, 7, 7 27.5/10

Stationary Bike - HIIT; 0:20/1:40; 14 minutes

I've been low-key a coward about putting Front Foot Elevated Bulgarian Split Squats into my program regularly, and yes:  they suck.  Time to get good at them!

Fun session.

S/B/D/R Week 1. Day A.

sRPE @6.5

BW - 224

Squats - 

-    up to 325X1 @7.5

-    285X3, 3, 3 @6/8

BB Rows w/Straps - 

-    up to 185X6 @8

-    185X3, 3, 3 @4.5/8

GHR - BWX10, 9, 8 @8/9

super-set with

Machine Laterals - X10, 8, 8 @~8

Cable Rear Delt Flyes - X8, 8, 7 @7.5/9

Stationary Bike - HIIT; 0:20/1:40; 14 minutes

Really enjoyed this program layout prior to the Rows specialization block so going back to it for a few weeks.  This was a fun session.

Forearms didn't like the 'D' attachment on the rear delt flyes, but a buddy had mentioned using the single rope attachments.  I tried those and they felt GREAT.  

Off Day Training

 sRPE @5

Press - 

-    up to 115X1 @5

-    105X6 @8

-    75X12, 9 @~8

CS Rows - 100X10, 8, 7 @~8

1-Arm DB OH Extensions - 15X15, 10, 6 @8/10

Lever Shrugs (strapless) - 200X22, 16 @10

Just went in and trained with a pal doing mostly whatever he felt like.

Reap What You Row Week 4. Day B.

sRPE @6

BW - 224

LH Trap DL - 

-    up to 315X1 @5

-    315X3, 3 @7

Cable Rear Delt Flyes - X8, 8, 7 @8/9

super-set with

Cable Flyes - X9, 9, 9 @8/9

Machine Standing Calves - X8, 8, 7, 7 @8/9

Stationary Bike - HIIT; 0:20/1:40; 14 minutes

Skipping BB Rows the rest of the week before the next block to give elbow and wrist more room to keep healing up.

Switched to low handle Trap Bar for the same reason.  I forgot how steep the learning curve on these are having not done them for a while.  All reps were awkward.

Reap What You Row Week 4. Day A.

sRPE @7.5

BW - 224

BB Rows -

-    up to 225X3 @9

-    161X8  @6.5

-    185X6, 6 @8/8.5

Pulldowns - X9, 8, 7 @8

Hack Squats - 100X8, 8, 6 @8

super-set with

Lever Incline - 70X8, 8, 7 @8

BB Curls - 65X9, 7, 6, 7 @8/9

I thought I was really strong on Rows today, until I realized the bumpers I was using were 15 kgs and not 45 lbs.  

Still that's around a 10 lb. increase in E1RM over the last few weeks even while working around elbow and wrist issues. Not a bad place to be in the last week of this block.

I'll pivot next week to a more balanced S/B/D/R block (like the previous one) to assess where I'm at, and then plan my next move.

Reap What You Row Week 3. Day C.

sRPE @7

BB Rows w/Straps - 170X5, 5, 5 @5.5/7.5

1-Arm DB Rows w/Straps - 90X11, 9, 7, 6 @~8

Swiss Bar Bench -

-    up to 160X1 @6

-    150X3, 3 @8

super-set with 

Seated Leg Curls - X8, 7, 7 @8

1-Arm Cable Wrist Extensions - X8, 7, 7 @9/8

super-set with

Rope Pushdowns - X12, 10, 8 @8

Stationary Bike - HIIT; 0:20/1:40; 14 minutes

Subbed in NG Bench to keep stress off elbows and wrists.  Things are maybe feeling a bit better in those areas.

Reap What You Row Week 3. Day B.

sRPE @7.5

BW - 223

BB Rows w/Straps - 170X3, 3, 3 @~5

SSB Squat - 

-    up to 250@1 @7

-    220X3, 3 @7

Cable Rear Delt Flyes - X10, 8, 8 @8

super-set with

Cable Flyes - X12, 10, 10 @8

Machine Standing Calves - X10, 8, 8, 7 @8

Stationary Bike - HIIT; 0:20/1:40; 14 minutes

Switched to SSB to take more stress of wrists and elbows.

Reap What You Row Week 3. Day A.

sRPE @8.5

BW - 223

BB Rows - 

-    up to 200X3 @7

-    add straps - 170X8, 8, 8, 8 @7/9.5

Pulldowns w/Straps - X8, 8, 8 @~8

GHR - BWX10, 10, 8 @8

super-set with

Bench Dips - BWX14, 10, 9 @8

BB Curls - 65X8, 7, 6, @~8

super-set with

1-Arm Cable Wrist Extensions - X10, 8, 8 @8/9

Stationary Bike - HIIT; 0:20/1:40; 8 rounds

If adding straps, adding wrist extension work, and subbing bike for rower doesn't yield any real relief by EOW, I'll have to make more drastic changes to programming.  Issues are effecting me outside the gym too much. 

Reap What You Row Week 2. Day C.

sRPE 27.5

BW - 223

BB Rows w/Straps - 165X5, 5, 5 @5/6.5

1-Arm DB Rows w/ Strap - 90X10, 8, 8, 7 @8.5/8

Beltless Press - 

-    up to 135X1 @8

-    115X3, 3 @~7

super-set with

Adductor Machine - X12, 9, 9 @8

1-Arm Cable Wrist Extension - X12, 12, 12 @~8

super-set with

1-Arm Cable Wrist Curls - X13, 8 @7/8.5

Decided to see if trading the Rower for the Stationary Bike on conditioning, and adding direct wrist extension work could do for my elbow issues what reducing walking and adding calf work did for my foot pain earlier this year.  (had to skip conditioning this day to get to an appointment)

The next day the elbow feels pretty good.

Reap What You Row Week 2. Day B.

sRPE @6.5

BW - 229

BB Rows - 165X3, 3, 3 @~5

Deadlift - 

-    up to 335X1 @5.5

-    315X3, 3 @5

Cable Rear Delt Flyes - X6, 6, 5 X8/9

super-set with

Cable Flyes - X9, 8, 9 @~8

Machine Standing Calf Raises - X10, 8, 8, 7 @~8

Stationary Bike - HIIT; 0:20/1:40; 7 rounds

Solid session. 

Reap What You Row Week 2. Day A.

sRPE @7.5

BW - 224

BB Rows - 

-    195X3 @7

-    165X8, (add straps) 8, 8 @~8

Pulldowns - X8, 8, 9 @8/9

Hack Squats - 100X8, 7, 7 @~8

super-set with

Lever Incline Press - 70X8, 7, 7 @8

BB Curls - 65X8, 7, 6, 6 @~8

Rower - HIIT; 0:20/1:40; 10 rounds

Was able to increase volume again on this session.  However, elbow pain is fading over the weekends, and then peaking following training sessions.  I tried adding straps part way through back-off rows to see if that would help, and it maybe did a little.

I think I need to switch to stationary bike for my HIIT for a while and see if laying off the rower makes a difference.  Just got up to 20 minutes on the rower, but may have to back off that initially when switching movements.  

Reap What You Row Week 1. Day C.

sRPE @7

BW - 226

BB Rows - 160X5, 5 @~6

1-Arm DB Rows w/Straps - 90X9, 8, 8, 7 @7/8

Bench - 

-    up to 205X1 @7

-    185X3, 3 @~7

super-set with

Seated Leg Curls - X9, 7, 7 @8

Bayesian Curls - X7, 8, 10, 8 @7/8

Rower - HIIT; 0:20/1:40; 10 rounds

Solid session.  Tried using a higher pulley position on the Bayesian Curls (as everyone seems to recommend), but it made it feel more awkward and I didn't feel as much tension on my biceps in the stretch position, so I'll probably just go back to a low pulley with an off-set stance.

Reap What You Row Week 1. Day B.

sRPE @6.5

BW - 228

BB Rows - 160X3, 3 @easy

Squats - 

-    up to 295X1 @~5

-    275X3, 3 @~6

Cable Rear Laterals - X6, 4, 5 @8/9

super-set with

Cable Flies - X9, 9, 8 @8

Machine Standing Calves - X7, 7, 7, 7 @8/9

Rower - HIIT; 0:20/1:40; 10 rounds

Solid session.  Elbow discomfort seems to be retreating.

Reap What You Row Week 1. Day A.

sRPE @ 6.5

BW - 226

Beltless BB Rows - 

-    up to 185X3 @6

-    160X8 @8.5

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

Hypers - 25# behind head X7, 7 @8

super-set with

Bench Dips - BWX14, 10 @8

BB Curls - 65X8, 6, 6, 6 @8/9

Rower - HIIT; 0:20/1:40; 10 rounds

Decided to go ahead and start my Row specialization block with the new week.  I've started recent specialization blocks with much lower volume, but I used this last pivot block to really drive up sub-maximal work capacity.  So I'm coming into this block having everything but BB Rows already at max anticipated volume, and this is still less volume than I was doing the last few weeks.

I would have probably gone for more sets on Rows as well, but I've some nagging issue on the outside of my right elbow that I'm working around.

Also upped HIIT to 10 rounds.

Pivot. Week 4. Day A.

sRPE @8

BW - 224

Squats -

-    up to 325X1 @7

-    290X3, 3, 3, 3, 3 @~7

BB Rows - 

-    195X5 @8

-    195X3, 3, 3 @~7

GHR - BWX11, 8, 7, 8 @8.5/9

supe-set with

Machine Laterals - X8, 8, 8, 7 @8

Incline DB Rear Delt Laterals - 15sX10, 10, 8, 8, 8 @7.5/9

Rower - HIIT; 7 rounds

Humidity was bad in the gym, but I was more mentally prepared for it.  Made myself stay focused during rest breaks on Squats and Rows, and took my time with all the hypertrophy work instead of pushing pace.

I also head my wrist sweat bands today, so that may have made a difference.  And head bands showed up in the mail so everybody better look out.

Pivot. Week 3. Day C.

sRPE @8.5

BW - 224

Deadlift - 

-    up to 360X1 @7.5

-    315X3, 3, 3, 3 @6/7

DB Bench - 65sX9, 7, 6, 6 @8

Cable Rows - X12, 9, 8 @8

BB Curls - 70X7, 6, 6, 6 @8

super-set with

GHR Sit-Ups - BWX8, 7, 6, 5 @~8

Rower - HIIT, 7 rounds

Basement of the building was full of water again, and the humidity in the gym was pretty rough.  DLs felt weak out of the gate, and it's hard to tell if that was environmental or other.  Everything else was fairly flat compared to recent sessions, but overall session RPE was definitely elevated by the atmosphere.

Pivot. Week 3. Day B.

sRPE @7.5

BW - 228

Bench - 

-    up to 205X1 @7

-    185X3, 3, 3, 3 @6.5/7

Leg Press - 2ppsX12, 10, 9, 9 @7.5/8.5

Cable Rows - X12, 10, 9 @~8

super-set with

GHR Sit-Ups - BWX8, 6, 6 @8/9

Machine Standing Calf Raise - X9, 7, 6, 6 @~9

Rower - HIIT; 7 rounds

Back from my last, expected out-of-town trip for a few months.  I'll keep at this "Pivot"/General program through next week, and then plan to jump into a short-ish, Row specialization block.

I haven't done Leg Press in a long time, and performance was WAY off my best, but also standing calf raises were also way down.  Maybe all the swimming I did over the weekend (humble brag)?

Pivot. Week 3. Day A.

sRPE @7

BW - 230*

Squats -

-    up to 315X1 @6.5

-    290X3, 3, 3, 3 @7/7.5

BB Rows - 195X5 @8, 3, 3, 3 @6/7

GHR - BWX10, 8, 8, 7 @7.5/8.5

super-set with

Machine Laterals - X10, 9, 8, 8 @8/8.5

Incline Rear Delt Laterals - 15sX10, 8, 8, 7 @8/8.5

Rower - HIIT; 7 rounds

*used the digital scale instead of the analogue, and that added a couple of pounds?  I threw a 25 on the digital scale and it was ~accurate.

Upped the volume again across the board.  Felt good in the  moment, but later that evening, when I went to get off the couch, things were a bit creaky.  

TBD if I add more volume for the following, final training week of this block or not.  I'm up from ~14 sets per session, to 21 in this session.

Squat and Row both popped up a bit in strength over previous sessions, so....

Pivot. Week 2. Day C.

sRPE @6.5

BW - 227

Deadlift - 

-    up to 355X1 @6.5

-    325X3, 3, 3@~6.5

DB Bench - 65sX9, 7, 7, 6 @~8

Cable Rows - X11, 9, 8 @~8

GHR Sit-Ups - BWX7, 7, 7 @~8

super-set with

Machine Standing Calves - X13, 9, 7 @~9

Rower - HIIT; 7 rounds

I was a bit tentative on DL because of last week's lower back issues, but no problems today.

Backing off of intensity has allowed me to push volume in this "pivot" block to 17 worksets in a session over 2 weeks still with headroom to add more.  The last few blocks before this I've been capping out around 14 worksets before fatigue demanded a change.

I'm glad I gave a shot to pushing intensity instead of volume, but I think I may be a volume boi.  

I've got one more out of town trip this weekend, and then I should finally have a runway for more consistent training for a while.  However, I might let this program run a couple of extra weeks just to see what happens before I go back into another specialization block.