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.

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

sRPE @7

BW - 221

Chins - BWX2, 2, 2, 2 @8.5/9.5

Chest-Supported Rows - 145X8, 8 @8/9

BB Curls - 55X20, 20, 20, 20 @7/8.5

EZ Skulls (paused on chin) - 65X12, 12 @9/10

55 for 2+ sets of 20 is a Volume PR on Chins.  I'll do a different movement the next week or two, and start the reset for the next block with 60 lbs. and start working up again.

Mid-Rep Volume PRs. Week 4. Session B.

sRPE @8

BW - 220

Press - 100X6, 6, 6, 6, 6 @6/7

Chest-Supported Rows - 145X8, 8 @8.5/9

BB Curls - 55X19, 19, 19, 19 @7/10

EZ Skullcrushers (paused on chin) - 65X11, 11 @9/9.5

Moving things around ahead of a vacation that just got cancelled.

Press was a little tough to get rolling having Benched the day before.  Performance was still comparable to last week.

55 for 2+ sets of 19 is a Volume PR on Curls. 

Mid-Rep Volume PRs. Week 3. Session B.

sRPE @6.5

BW - 219

Chins - BWX2, 2, 2, 2 @~8

Chest-Supported Rows - 140X8, 8 @~9

BB Curls - 55X18, 18, 18, 18 @7/10

EZ Skullcrushers paused on chin - 65X10, 10 @9/10

55 for 2+ sets of 18 is a Volume PR on Curls.

Weather was great, and I had a date, so NO CONDITIONING FOR ME HAHAHAHA.

Mid-Rep Volume PRs. Week 2. Session B.

sRPE @7

BW - 219

Chins - BWX2, 2, 2, 2 @7/8

Chest-Supported Rows - 135X8, 8 @~8

BB Curls - 55X17, 17, 17, 17 @6.5/8.5

EZ Skullcrushers (paused on chin) - 65X9, 9 @9/10

55 for 2+ sets of 17 on Curls is a Volume PR.

Block 18 (Exploratory). Cycle 5. Session C.

sRPE @6.5

BW - 217

Squats -292.5X8, 8, 8 @7.5/8.5

Dips - BW+60X4 @8

EZ OH Extensions - 60X14 @10

Low Pin Press - 127.5X3, 3, 3 @8

Gaspari Bar Curls - 62.5X12 @10

Was starting to feel run down, sRPE was creeping up, and RTS TRAC app was suggesting dropping a set from each movement so that's what I did.  Subjectively, I feel noticeably better.  I'm going to do a hybrid next week where I drop a couple of main movement sets and a couple of 2nd slot back off sets.  I suspect I could have gotten the same benefits while keeping things like the 2nd set of OH Extensions and Curls for example.

292.5 is a 2X8 PR on Squats, and I got 3 sets. 

Block 18 (Exploratory). Cycle 4. Session C.

sRPE @8

BW - 215

Squat - 290X8, 8, 8, 8 @8/9

Dips - 

BW+60X4 @7

BWX14 @9

EZ OH Extensions - 65X11 @10

Low Pin Press - 125X3, 3, 3, 3 @8/9.5

Gaspari Bar Curls - 60X12, 11 @8/10

290 for 2X8 is a Volume PR on Squats, and I got it for a tough 4 sets.  Rest time between each set was longer than the set before, and rest before the last set was >5 minutes.  This all seems very hard, but I'm kind of tapping back into a variation of the old Starting Strength mentality: "You got all your sets and reps last week, so you might as well and try and add more next week."  The caveat being that I'm keeping a very close eye on that sRPE creeping up along with other subjective markers.  Plus, obviously, it I start substantially overshooting RPE in the first 3 sets (meaning close to +1 or higher), I'll pull the weight back for subsequent sets.  

3 weeks to go in this training block, and it will pay to be conservative from here on out.  I hit a 2X8 PR today, but it's almost certain I won't hit a new 8 rep PR by the end of the block, as my previous is 340.  So there's no real goal left besides just kind of "staying in the pocket," i.e. trying to maintain target RPE and not let sRPE, stimulus-to-fatigue ratio, etc. creep out of a sustainable range. 

Everything else was more-or-less flat from last week.  Pin Presses felt a little better at the start, but then felt worse at the end.

Block 18 (Exploratory). Cycle 3. Session C.

sRPE @7.5

BW - 217

Squats - 285X8, 8, 8 @~8

Dips -

BW+55X4 @7

BWX12 @9

EZ OH Extensions - 60X12 @10

Low Pin Press - 125X3, 3, 3, 3 @~8

Gaspari Bar Curls - 57.5X12, 11 @8/10

285 for 3X8 is a Volume PR on Squats.  Taking things very slow and deliberate building up squat volumes at this effort level.  Very deliberate technique, and plenty of rest times between sets with rests getting longer set-to-set.  Definitely getting a low back pump about half way through, and dealing with some low back discomfort the next day, but it's not "out."  Adding a final, fourth set next week, and will continue to be very conservative until I'm confident the volume at this effort is being tolerated.

Tried 3X8 @6 for Squats over the summer and did not get great results in that block.  Next block will likely be lower volume/effort but higher absolute intensity, and the block after that will be more similar to this plus a top-single.  So in this exploratory block, I wanted to, as always, reach for some low hanging volume PRs (which I'm already getting here), but also start to remind myself of what it's like to do multiple, higher-rep sets @8.  

Backed off weight on Dips top set and everything felt a little bit better.  BW reps felt "athletic."

Pin Pressing continues to be really hard, but also really fun.  Also seem to feel recovered relatively quickly for such high effort work.

3rd set of Squats:

Block 18 (Exploratory). Cycle 2. Session C.

sRPE @7.5

BW - 220

Squats - 282.5X8, 8 @8

Dips - 

BW+80X4 @8.25

BWX11 @9

EZ OH Extensions - 70X7 @10

Low Pin Press - 122.5X3, 3, 3, 3 @~8

Gaspari Bar Rotating Curls - 55X12, 14 @8/10

Tougher than usual session all the way around.

Over a year since I've gone this hard on Squats, I think.  Immediately pre- and post- the first lockdown I was doing sets of 6 @~8.  Anyway, these were fairly tough.  I was very focused on depth, and so took my time, breathing and resetting between most reps, etc.  I've mostly kept rest times in the 2-3 minute zone.  I expect rest times on these to be consistently over 3:00.

Dips were supposed to be @7 with this weight [shrugs].

Trying to decide where @10 is on OH extensions so that I don't get stuck with the bar behind my head is interesting.

Pin Pressing is such a weird experience.  On one hand, these feel really hard, but on the other hand, don't seem so fatiguing?

Rotating Gaspari Bar Curls feel...interesting...on my wrists.  Not painful, but an unusual feeling of tension.

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.

Pivot Block. Cycle 1. Session C.

BW - 227

Waist - 43"

sRPE @ 7

3-2-0 Tempo Deadlift -
255X4, 4 @7
260X4, 4 @~7

Single-Leg Hack Squat -
20X8, 8 @~8
10X8 @~9

NG DB Bench - 55sX15 @8

RG EZ Curls - 50X15, 15 @8,9

Odd session.

Tempo always takes a while to get used to, especially a new tempo, so I was fine with it being difficult to get the tempo pulls dialed-in.

And I also know that Hack Squats can be pretty tough, especially relative to Leg Press.  I did NOT expect them to be "almost hitting failure with 10 lbs." tough.  My left leg in particular seemed to kind of hate these.  I tried staggering which leg I started with, but it didn't seem to make much difference.  Not really looking forward to doing these again this week, but kind of curious what full hack squats are going to be like next block.  I'll be doing them for myo-reps, and right now I'm thinking it will be fairly looooow weight.

Neutral grip DB bench, keeping the elbows close to mid-line throughout, is meant to be pivot assistance for Dips.

Trying out some reverse grip curls because my right brachioradialis has been kind of achy during the prior block from chins.  Seeing if some more direct hypertrophy work for it while I'm not doing chins will help when I bring them back next block.

Pivot Day 2 and 3

Day 2:
BW - 216

Seated Leg Curls - 4X8

DB Shoulder Press -
45sX8
40sX8, 8, 8

CG Pull-Downs - 4X8

Single-Leg Raises - 4X8

Conditioning - Treadmill; 20 minutes walking

Day 3:
BW - 213

Bulgarian Split Squats - 4X8

EZ Bar French Press - 50X4X8

Cable Rear Delt Rows - 4X8

BB Curls -
60X6
55X8, 8, 8

Conditioning - Stationary Bike; 7 rounds HIIT

Pivot Day 1

BW - 216

Bulgarian Split Squats - BWX8, 8, 8, 8

EZ-Bar Seated French Press - 50X8, 8, 8, 8

Cable Rear Delt Rows - X8, 8, 8, 8

BB Curls - 65X8, 8, 8, 8

Haven't done rear-foot elevated split squats since Jan '15.  So awkward.

A brief exchange with Mike Tuchsherer led me to decide to go into another brief pivot while my low back heals up.  2-day pivot cycle.  Hopefully just doing one and then jumping into another dev block on Monday.

Reps and Volume. Week 2. Accessories

BW - 200

Machine Pullovers -
Warm-ups X15, 20
Work-sets X15, 13

Chins - BWX7, 5, 5, 5, 5, 4 (31 total)

Close-Grip Pulldowns - X20, 13, 12

EZ Bar, Reverse Grip, Preacher Curls - 40ishX18, 12
super-set with
DB Press - 35sX18, 10

DB Curls - 25sX12, 10
super-set with
Rope Extensions - X20, 20

BB Curls - 50X15, 12, 9

I little out of gas from a busier than expected day.  Also at the 'away' gym, so it took an extra warm-up set here and there to find the right working weight.

Reps and Volume. Week 1. Accessories

BW - 195 (!?!?!)

Machine Pullovers -
Warm-up - X13
Work-sets - X15, 10, 8 (straight-weight)

Chin-Ups (V-Handle) - BWX8, 5, 6, 5, 4, 4 (32 total reps)

Pull-Downs (Double-D Handle) - X18, 15, 10 (straight-weight)

EZ Bar, Reverse Grip, Preacher Curls - 40ishX20, 15
super-set with
DB OHP - 35sX20, 15

DB Curls - 25sX15, 13
super-set with
Rope Push-Downs - X20, 18

BB Curls - 45X20, 15

So I opened a new show last week.  I took the week leading up to opening off from training, and I took most of this last week off from tracking my diet.  Somehow over that time, basically 8/15 - 9/1, I lost a solid 5 lbs. of BW.  The first couple times I weighed myself last week and I was at 198 and 197, I thought it might be just a fluke, but now I've gotten consistently lighter over the last week of resuming training and NOT being strict with my diet.  I'm going to assume I've just been casually under-eating.  I'm upping my target daily intake by 250 calories for this phase, so I'll have to buckle down and make sure I'm getting enough food going forward.

Still...my abs are showing pretty well...

Anyway, adding back in a 4th day of body-building style training basically the same as what I did in my Strength and Hypertrophy phases from earlier in the year.  The genesis for this comes from Brandon Lilly's CUBE method.

I'm about 3 plates down from where I was at on Pullovers in early spring.  I expect that strength to rebound quickly once my body gets used to the movement again.

With chins, I'm still just targeting 30+ reps in the fewest sets possible.  On the last phase, I got that down to 4 sets.  After the pullovers, it took me 6 sets here.  I'll be working to try and get it back down to 4 sets.

Supersetting biceps work with Bench accessory.  I think 35sX20 is actually a Rep PR for DB OHP.  I don't really track Rep PRs for movements like that, just Proj.1RM PRs.  Pretty sure about this one though.  Seems like all that PBN volume may have helped out.

Only 2 sets of push-downs, but my triceps were really fucking sore after about 36 hours.  Good stuff.

The idea with finishing with empty bar curls was to just do one burn-out set, but when I only got to 20 reps, I thought I should add another.

Full Body. Week 5. Squat

BW - 201

Squat -
BarX10 (paused)
95X5 (paused)
135X5
185X4
225X3
275X2
225X12, 6

RDL -
135X10
185X10, 10, 15

EZ Bar French Press - 40ishX50, 15, 12, 12, 11 (100 total)

Machine Flyes -
X20, 15, 15 (ascending weight)
X20 (back-off set)

Good session.

My PR with 225 is 14, I believe, so I got close and will meet or beat that in the next week or two.  I got over amped before the first set, and the first 4 reps or so were wild and out of control.  I think that expended a lot of unnecessary energy on those.

Pushed the last set of RDLs.  Glad for that.

Triceps extensions were MUCH harder this week than last.  [shrugs]

Flyes were flown.

Full Body. Week 4. Squat

BW - 200

Squat -
BarX10 (paused)
95X5 (paused)
135X5
185X4
225X3
275X2
195X20, 10

RDL -
135X10
185X10, 10, 10

EZ Bar French Press - 40ishX50, 25, 15, 15

Machine Flyes -
X20, 20, 15 (ascending weight)
X20 (back-off set)

Good session.  195X20 was my main target for this block.  Starting next week, I'll get a bit more serious and start pushing up reps with 225.

Everything else was good.  Moved machine flyes to this day to see if it allows for better recovery prior to DB Inclining on Fridays.

Full Body. Week 3. Squat

BW - 203

Squat -
BarX10 (paused)
95X5 (paused)
135X5
185X4
225X3
275X2
195X17, 10

RDL -
135X10
185X10, 10, 10

EZ Bar French Press - 40ishX35, 20, 15, 12, 12, 15 (109 total)

Good session.  Pushed the first set with 195 for a couple more reps. Low back was getting really fatigued on these.

Everything else was fine.

Full Body. Week 1. Deadlift

BW - 199

Bulgarian Split Squats - BWX15, 15, 15

DB Incline -
45sX15
50sX10, 11, 15

Deadlift -
135X5
185X4
225X3
275X2
315X1
365X1
275X5, 5, 5, 5, 5, 5

Chins - BWX8, 6, 6, 4

EZ Bar, Reverse Grip, Preacher Curls - 40ishX15, 10, 8

No rehearsal, and back at my regular gym, so I was able to get the full session in as originally programmed.

Shoulder didn't love the DB Incline the next day, but it wasn't as aggravated by these as by dips.  On my last set, I got a guy to stand by and take the DB out of my left hand for me.  Getting it down to the ground without dropping it seemed to be aggravating the shoulder more than the actual pressing.

Deadlifts felt strong.  I was originally going to go super-light and stop at 315 and then drop down to something in the low-to-mid 200's for sets of 5-8.  However, 315 was so fast I decided to jump on up to 365 and then back-off to 275.  365 was fast, and all the sets/reps of 275 felt strong and fast until the last reps on the last couple sets.  Had a lot of fun with this.

Was pretty well blasted for chins afterwards, though.

Accessory +Biceps. Week 6

BW - 208

Machine Pullovers -
Warm-upX12
Work-setsX15, 13 (straight-weight; same as last)

Chin-ups - BWX4, 4, 3 (double-paused)

Pull-downs (medium, neutral grip) - X18, 14, 12 (straight-weight; same as last)

Reverse-Grip, EZ Bar, Preacher Curls - 40ishX15, 12, 10, 10
DB Curls - 35sX12, 12, 10, 10
all curls super-set with
Rope Extensions - X20, 18, 16, 16, 18, 18, 15, 15 (straight-weight)

BB Curls - BarX22

Decline Sit-Ups - X10, 10, 10

Good session.  Was able to push the volume on the pull-overs and pull-downs.

Instead of doing AMAP on the decline sit-ups, I'll try to build total volume.