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 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 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.

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 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.

Pivot. Week 2. Day B.

sRPE @7

BW - 228

Bench - 

-    215X1 @7.5

-    185X3, 3, 3 @~7

Hack Squats - 100X9, 8, 8, 7 @~8

Cable Rows - X11, 10, 10 @8

GHR Sit-Ups - BWX8, 7, 7 @8

super-set with

BB Curls - 70X8, 7, 7 @8

Rower - HIIT; 7 rounds

Solid session.  Low back didn't like me using flexion on the cable rows, but was fine with a rigid spine. 

Pivot. Week 1. Day C.

sRPE @7.5

BW - 227

Deadlift - 

-    up to 345X1 @6.5

-    315X3, 3 @7/7.5*

DB Bench - 65sX8, 7, 6 @8

Cable Rows - X12, 10 @7.5/8

BB Curls - 70X6, 6 @~8

super-set with

GHR Sit-Ups - BWX8, 7 @8

Rower - HIIT; 7 rounds

*tweaked my back on the first back-off set, and the 2nd back-off set was done with a slow tempo.

I was able to complete the workout without any issue, and the rest of the workout was fine. 

Pivot. Week 1. Day B.

sRPE @6

BW - 227

Bench - 

-    up to 205X1 @6

-    195X3 @7.5, 185X3 @6.5

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

Cable Rows - X11, 10 @8

super-set with

GHR Sit-Ups - BWX8, 7 @~8

Machine Standing Calf Raise - X12, 10 @~10

Rower - HIIT; 7 rounds

Out-of-town visitors came in the night before, and performance was a bit muted on this day.  

However, this volume (very similar to what I was doing in the last block) at these RPEs felt fairly easy.  The last few months, I've been pushing higher RPEs on average while being really conservative with volume.  I've been thinking to flip that script a bit and see if pushing volume again while holding back on intensity might alleviate some of the nagging aches and pains that have started to develop.

Upper Back, Hips, Triceps

sRPE @7

BW - 227

Upper Back Attack (all done with Thoracic Extension/Flexion) -

-    Cable Rear Delt Rows - X18, 14, 14 @10

    -    Rest-Pause Long ROM Partial - X7 @10

-    Cable Rows - X17, 13, 12 @10

    -    Rest-Pause Long ROM Partial - X7 @10

-    Cable Scapular Retractions - X13, 12, 12 @10

    -    Rest-Pause Long ROM Partial - X7@10

Big Hipper Super-Sets -

-    GHR Bent-Knee Sit-Ups - BWX11, 11, 10 @8.510

-    GHR - BWX13, 10, 10 @9/10

-    Copenhagen Planks - BWX12, 11, 10 @8.5/10

BW JM Press - BWX10, 9, 9 @~10

I'd encourage anyone to try incorporating Thoracic motion and Long ROM Partials with their upper-back hypertrophy training.  The thoracic extension/flexion feels like a more complete movement, and the partials give a very compelling burn.

Got to try the full "Big Hipper" super-set idea out.  Chose to also try out a bent-knee GHR sit-up variation instead of my usual Hanging Leg Raise.  Thinking is that the bent knee will stretch out the Rectus Femoris and hit it a bit harder as a result.

I think you could go really nuts with super-setting Hip Flexion, Extension, and Adduction.  The most ridiculous version I can think of is Hanging Toes-to-Bar, RDLs, Sumo Belt Squat.  Recovery better be on point for that.  On the other end of the spectrum, you could do Seated Knee Raises, 45 Degree Hypers, and the Adduction machine.  

3 Day SBD. Cycle 2. Session D.

sRPE @8.5

BW - 222

Deadlift - 

up to 355X1 @5.5

335 (80%)X3, 3, 3, 3 @5.5/6

Pause Squats - 255(74% of Squat)X2, 2, 2, 2 @5.5/6

GHR - BWX12, 12, 10 @7.5/8

BB Curls - 50X13, 11, 6 @9/10

super-set with

GHR Sit-Ups - BWX12, 11, 10 @7.5/9.5

Tweaked my low back/high glute on warm-ups for DL.  Made the rest of the workout a slog.

3 Day SBD. Cycle 1. Session D.

sRPE @7

BW - 219

Deadlift - 

up to 365X1 @6

340(80%)X3, 3 @~6

Pause Squats (72% of Squat e1RM) - 250X2, 2, 2 @~5

GHR - BWX14, 14, 12 @7.5/10

BB Curls - 50X12, 10, 8 @9/10

super-set with

GHR Sit-Ups - BWX12, 10, 8 @8.5/10

Rower - HIIT; 10 minutes

Was a bit low energy starting off on DL and felt it on the back-off sets.  Started to pick up a bit on Pause Squats and finished feeling fine.

Sleep has been a bit of a mess lately, but hopefully that gets back on track soon.

Mid-Rep Volume PRs. Bench and Pivot Session C.

sRPE @6.5

BW - 221

Bench - 

215X1 @6.5

235X1 @8

190X9, 9 @8/9

Behind-the-Back 1-Arm Cable Laterals - X13, 13 @~10

GHR Sit-Ups - 

BW+10 (on chest) X8 @9

BW (hands behind head) X8, 8 @~8

Roman Chair Squat - BWX11, 10, 10 @9/8

190 for 2 sets of 9 is a Volume PR on Bench, and my stretch goal for this block.

BTB Cable Laterals are my choice for fucking around with the hot new BB trend: Long-ROM Partials.  Great delt pump.

I always do GHR sit-ups with my hands on my chest.  I forgot how much of a difference it actually makes to put them behind my head.  I can't tell if the additional tension is more from that weight being moved further from the hinge, or from the longer stretch on the abs.

I've worked out at this gym for over a decade and never once used the Roman Chair for BW Squats (only for rear-foot elevated split squats).  These seem like a solid, low stress quad movement!

Higher-Rep Volume PRs. Week 6. Session C.

sRPE @6.5

BW - 217

Bench - 

225X1 @6.5

145X20 @9

GHR Sit-Ups - BWX10, 9, 9 @~7

Leg Extensions - X14, 12, 13 @9/10

145X20 is a Rep PR on Bench.

ME Lower Team Training

sRPE @8.5

Reverse Safety Bar Box Squats - up to 290@8.5

Sumo Rack Pulls w/Straps - up to 405X1 @8.5

Inverted Rows - BWX14, 14, 12 @8.5/9

GHR Sit-Ups - BWX14, 10, 10 @~8

Standing Cable Abs - some

Belt Squat March - 1:20@9.5

Belt Squat Static Holds - 

Full Dept X0:30 @9.5

Half Depth X0:30 @9.5

Awful.  Awfully fun!  Training with the conjugate crew.

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

sRPE @8

BW - 217

Bench - 

230X1, 1 @8/7

155X14, 14 @7/8

Toes-to-Bar - BWX8 @10

GHR Sit-Ups - BWX12, 12 @~7.5

KB Walking Lunges - 35sX10, 10, 10, 10 @6.5/7.5

Rower - HIIT; 6 rounds / 10 minutes

155 for 2 sets of 13+ is a Volume PR on Bench.

217(BW) for 8 is a Rep PR on Toes-to-Bar.  It took a lot out of me for whatever reason today, so I switched to GHR sit-ups after that set.

Lunges were ok on the Achilles, just kind of weirdly awkward and hard in general.  In my mind, this weight should be easier, but whatevs.

Also tested out the ankle in HIIT waters.  Seems ok.  

Mid-Rep Volume PRs. Week 6. GPP Session A.

sRPE @6.5

BW - 213

Chin-Ups - BW+10X5, 3, 3 @9/10

Curls - 45X17, 17, 17, 17 @6.5/8.5

GHR Sit-Ups - BWX12, 12 @7/8.5

Rower - HIIT; 9 rounds / 16 minutes

45 for 3 and 4 sets of 17 are Volume PRs on Curls.  I think I'll just let this roll into the next block and keep adding a rep per set every week to see if I can get "empty bar" for 4 sets of 20.  If I hit that, I'll add 5 lbs. and reset volume down to 4X14 (50 for 4 sets of 14 would be a Volume PR) and start building up again.  Good 'ol Double Progression. 

Mid-Rep Volume PRs. Week 5. GPP Session A.

sRPE @6

BW - 211

Chins - BWX6, 4, 3 @9.5/8.5

Curls - 45X16, 16, 16, 16 @6/8

GHR Sit-Ups - BWX11, 11 @~8

45 for 4 sets of 16 is a Volume PR on Curls.

Late start and feeling tired so just got some work in.  Because it's a 30 minute walk both ways to the gym, it's always easy to let myself off the hook for conditioning work.