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!

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, 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.

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.

Cambered Bench, Hack Squats, Curls

sRPE @7

BW - 222

Cambered Bench - 

-    up to 205X1 @8.5

-    155X6, 6, 6 @6.5/8

Hack Squats - 25psX10, 10, 10 @~7

DB Curls - 25sX12, 10 @9.5

DB Incline Curls - 20sX10, 8 @10

Singles on Cambered Bench felt good, but difficulty ramped up precipitously on the back-off sets.  

Adductors and Glutes were still pretty sore from SSB on Monday, so I just threw a little weight on the Hack Squat and tried to get some blood in there.  Each set felt better than the last, but I didn't feel the need to push weight.

Upper Push, HLR, Curls

sRPE @7.5

BW - 222

Log Clean & Press -

125X1, 1, 1 @~8

145X1 @~9

DB Bench - 60sX10, 9, 7 @9/10

Machine Flyes - X7 @10

Hanging Leg Raise w/straps - BWX10, 8, 7 @8/9.5

Machine Preacher Curls - X10, 8 @10

super-set with

Cable Rear Delt Flyes - X10, 7 @8/10

First time using a Log for anything.  I warmed-up with the lightest weight log (~50#), and then moved to the next lightest (~125#) for working sets.  Interestingly, the lighter log has a larger diameter, and I found it made the rolling transition from lap to chest easier than with the smaller diameter.  I think I possibly could have handled more weight with the larger diameter log.

During my recent hypertophy focused training, I felt like I was getting more "training artifacts" (burn, pump, DOMS, etc.) from really deep DB Flat and Incline Benching than I did from really deep machine flyes.  Today, I tried using the Flyes as a finisher after the DB Bench.  Hard to say how much impact it had, but I definitely have some pec DOMS today.

I thought I would do Hack Squats but the machine was ocupado.  Decided to pivot to HLRs since I haven't done ab and hip flexion work in a while.  

Finished with some more stuff I've never really done.  Using the behemoth preacher curl machine, and bent-over cross-body rear delt flyes.  Preacher curls were ok, but the rear delt flyes felt really good.  Might bookmark those for later.  

3 Day Full-Body Hypertrophy. Cycle 1. Session E.

sRPE @6.5

BW - 221

Press - 95X3, 3, 3 @ ~5

031 Tempo Work

DB Bench - 60sX8, 8 @9/9.5

Leg Press -

315X6 @7.5

270X8, 8 @7.5/8.5

Lat Pushdowns - X8, 8, 6 @8/10

I was conservative with the Leg Press volume because I had a weekend trip and didn't want to be DOMSing around all over the place.  Turned out to be fine, so I should be able to raise that going forward.

3 Day Full-Body Hypertrophy. Week 1. Session C.

 sRPE @6

BW - 222

Chins - BWX2, 2, 2 @~7.5

031 Tempo Work:

EZ Cable Face Pulls - X8, 8 @~7

Incline Bench - 95X8, 7 @~7

Roman Chair Squats - BWX8, 5 @8/7

Plan originally was to increase proximity to failure (and reps) week-over-week in 3 week waves.  I hit the first two sessions pretty close to failure just out of enthusiasm for novelty.  Got some pretty good hamstring DOMS for my trouble, so I forced myself to be more conservative in this session. 

3 Day Full-Body Hypertrophy. Week 1. Session B.

sRPE @6

BW - 218

Bench - 165X3, 3, 3 @~5

031 Tempo Work:

DB Seated Press - 40sX8, 8 @8/9

RDL w/straps - 165X8, 8 @~8

DB Curls - 25sX8, 8 @7.5/9.5

Body is definitely feeling the shift from strength-focused work to hypertrophy-focused work.  The DOMS isn't bad, but it's very noticeable and it's head-to-toe.

Mid-Rep Volume PRs. Week 5. Session C.

sRPE @9

BW - 221

Press - 100X6, 6, 6, 6, 6 @6.5/8

Toes-to-Bar - BWX4, 4, 4, 4 @7.5/9.5

Belt Squat - up to 140X7 @6

Lots of fatigue still carrying over from jumping back into the full program on Monday.  All performance feeling generally muted, and leg DOMS majorly impacting anything lower body.

Mid-Rep Volume PRs. Week 1. Session C.

sRPE @6.5

BW - 208

Deadlift - 

365X1 @7

275X9 @6

Cambered Bar Bench - 145X6 @7.5

Reverse Cambered Bar Bench - 135X19 @9.5

Pull-Downs (Myo-Reps) - X20, 5, 5, 5, 5, 5 @8/7

DB Incline - 50sX12 @8

Leg DOMS starting to clear up a bit, and DL wasn't as much of a hassle as I thought it would be.

The low-fatigue strength work on cambered bar followed by a rep out on reverse cambered bar is based on something I heard in the Data Driven Strength podcast: that while long-ROM may be best overall for hypertrophy, partial ROM may provide greater hypertrophy in specific regions of the target muscle.  I spit-balled this idea over IG DM with one of their coaches, and this seemed like a good time to try it out: in the wake of failing to lock out my bench in the mock-meet on NYE.  The podcast was one of these two:

https://open.spotify.com/episode/6jTJvUy94stznENZBJ41N9?si=827bbb37a8714c04

https://open.spotify.com/episode/31wELM8XdHOoONP5CcNRnx?si=683df7f60e624d07

I can't remember which.

Mid-Rep Volume PRs. Week 1. Session B.

sRPE @8 (adductor DOMS)

BW - 211

Bench - 

205X1 @7.5

135X11 @6

Box Squat - 225X8 @8

Dips - BWX9 @7

DB Full ROM Laterals - 25sX10, 6 @8.5/10

Gnarly quad and adductor DOMS from returning to squatting after a week off.  Made the first half of the session a real slog.

This will be my first time regularly box squatting.  This is with a very light touch on the box, and the briefest of pauses.  No unloading or rocking on the box.

BBM Peaking Block. Cycle 1. Session B.

sRPE @7

BW - 212

Bench (paused first and last reps) - up to 185X5 @7.5

Pause Squats - up to 275X6 @~8

Cambered Bar Bench - up to 160X6 @9

Machine Flyes - X10, 10, 10 @7/8.5

Rower - HIIT; 16 minutes

As usual, the long lay-off over Thanksgiving meant my first day back was great, but then soreness on this second day was a bit of an obstacle.

Weight on Bench was a fine starting point, but execution just felt a little off due to soreness.  Hoping this bounces back a bit as I get back in the groove.  (although I expect my pecs to be pretty sore in a day or so from this workout).  

I did add a pause on the first and last reps.  I expect we'll be pausing in the mock meet.  This block will be mainly singles and doubles on bench.  I only paused the first and last reps because this workout sets my "training max" for next week, and I wasn't sure that the e1RM from a fully paused set of 5 would give me as accurate of a starting point i.e. it might have artificially lowered the max.

Squats felt a little wonky from soreness, but pausing actually sometimes helps with that.  For me, not trying to bounce out of the hole can help things like adductor fatigue be less noticeable. 

BBM PB I Block 1. Cycle 3. Session B.

sRPE @7

BW - 206

Bench - 

202.5X5 @7.75

190X5, 5, 5, 5 @7/8.25

SSB Squats -

210X10 @7

200X10 @7.5

1-Arm DB Rows (myo-reps) -

85X13, 5, 5, 4, 3, 3 @9

80X12, 5, 5, 4, 3, 3 @9

DB Rear Delts - 15sX14, 13, 11 @9/10

Bench felt very good today on the technique side.  Initial set-up was good for facilitating leg drive through-out (I'm pushing hard into my heels on the set up and kind of "keeping tension in my heels" from there); Eccentric was well under control, but not too slow; Concentric had an excellent bar path as I was really finding that "slidey" spot part way up where the bar travels back for a moment instead of up.  I first heard Matt Reynolds talk about that back when I used to listen to the Barbell Logic podcast.  His theory was that it allowed the elbows to open a bit more without having to work as hard against gravity.  I don't know about all that, but it also lines up with that classic bar path graphic from Thomas McLaughlin  that shows the difference between novice and elite benchers:

Two things I still need to work on: 

Un-racking to over my shoulders.  Unrack felt good until the weight got heavier, and I realized that "over my shoulders" was further back than where I was starting on my warm-ups.  The result was that my shoulder blades weren't all the way down when I reached the correct starting position, and I had to spend some effort getting them into better position.

Foot placement.  This is a weird issue because the actual issue is my foot sliding out from under me a little under load.  This is probably more of a foot-wear/gym-floor situation, but there's only so much I'm willing and/or able to do about that.  So the other option may be to try and pull my feet back a bit.

Safety Bar Squats were a bit better this week.  I had to do some extra warm-ups because of lingering DOMS from squatting after vacation.  They didn't feel great because of the DOMS, but I was able to lift more weight and at a lower RPE than my target.  This top set is supposed to be @9, and I keep undershooting it, but I also don't want to push it if everything doesn't feel great.

Two sets of myo-reps on 1-arm DB rows really, really sucks.

BBM PB I Block 1. Cycle 1. Session B.

sRPE @6.5

BW - 202

Bench - up to 195X5 @8

Safety Bar Squat - up to 160X10 @8 

DB 1-Arm Rows (myo-reps; each arm) - 60X17, 5, 5, 5, 5, 5 @~7

DB Rear Delt Flyes - 15sX12, 13, 12 @7.5/10

Gnarly adductor DOMS coming back from extra days off.  Really limited my SSB Squats.

BBM Low-Fatigue Template Block 1. Cycle 2. Session B.

sRPE @6

BW - 203

Bench - 

185X3 @7

155X5, 5, 5, 5 @5/6

Pause Squat - 

225X6 @7.5

205X4 @4

DB Bench - 

60sX10 @9

55sX8 @6

210 Bench Dips - BWX15, 10, 9 @8/7

Everything is bouncing back nicely from last week's DOMS Fest.

Added some body-builder tempo to the Bench Dips to get them more in the target rep range.  (easier than trying to add weight to them).  

BBM Low-Fatigue Template Block 1. Cycle 2. Session A.

sRPE @7

BW - 202

Squats -

275X3 @7

225X5, 5, 5, 5 @4

CG Bench - 

180X3 @8

160X3, 3 @5.5/6.5

Plate Deficit Deadlift - 

300X6 @7.5

275X4 @4

030 Tempo GHR - BWX7, 7, 7 @~6

DOMS mostly receded from last week, and was able to get in a solid-ish session.  Strength levels still way off, but just trying to cruise and only take what's definitely available on the day.

BBM Low-Fatigue Template Block 1. Cycle 1. Session C.

sRPE @6

BW - 202

Deadlift -

285X3 @6.5

225X4, 4, 4 @4

Press - 95X6, 6 @~7.5

Leg Press - 

2ppsX10 @6

2.5ppsX10 @7.5

Low Cable Rows - X12 @~8

Lopped off a couple of sets on all but DL.  Really hoping the DOMS dissipate enough over the weekend for me to get back to normal-ish weights on the lower body movements.

BBM Low-Fatigue Template Block 1. Cycle 1. Session B.

sRPE @7.5

BW - 203

Bench - 

185X3 @7

140X6, 6, 6 @~5

Pause Squat - 135X6, 6 @DOMS

DB Bench - 

50sX10 @5

60sX10 @7.5

Bench Dips - BWX15, 13, 13 @6.5/7.5

Severe DOMS in my legs from the first day of training following my 10 day COVID lay-off.  Did the best I could with the Pause Squats in the hopes that doing something would help this hell dissipate a bit faster.