Block 19 (Tier 2). Cycle 5. Session A.

sRPE @8

BW - 218

Curls - 

80X6 @10

67.5X10, 10 @8/9

Bench - 

212.5X3 @7.5

180X7 @6

Gaspari Bar OH Raise - 50X8, 10 @8/10

Deadlift - 

415X1 @7

435X0

370X4, 4, 4 @6

Have to drop back on curls.  I've Rest-Paused myself into a corner.  Need to face facts and reset to something I can do with mostly non-stop reps.

Bench was fine.  Flat on top, and a little bit of progress on the back-offs.

Tried to pull a 1 Rep PR on DL and failed.  Oh well.  370 for 2X4 and 3X3 are both Volume PRs.

Block 19 (Tier 2). Cycle 4. Session A.

sRPE @7

BW - 217

BB Curls -

80X10, 10 @8.5/9

75X10 @8

Bench - 

212.5X3 @7.5

177.5X7 @6

Gaspari Bar OH Raise - 50X9 @10

Deadlift -

430X1 @8

365X4, 4, 4, 4 @6/6.5

80 for 2X10 is a Volume PR on Curls.  Backed off for the last set.

Bench was meh.  Set of 7 better than set of 3.  I backed off weight on the overhead raises, too.  I also realized I'd been doing kind of a pronated grip, elbows out thing on those, and what I want is more of a neutral grip elbows in to more closely mimic the motion the upper arm goes through on Press. I think that's the way I did them previously, and when I switched half way through this set, everything felt better.

430X1 ties my previous PR on DL.  And only half way through the block.  Exciting.

This is kind of funny but 365 for 2X4, 3X3, and 4X1 are all Volume PRs on DL.

Block 19 (Tier 2). Cycle 3. Session A.

sRPE @7

BW - 217

Curls - 77.5X10, 10, 10 @~8.5

Bench - 

215X3 @8

175X7 @6

Gaspari Bar OH Raise - 57.5X7 @10

Deadlift -

420X1 @~9

360X4, 4, 4 @~6

77.5 for 2X10 is a Volume PR on Curls.

Okay session.  I'm probably still pushing harder than I should, and should take my foot off the gas a little bit.  Despite the Volume PR, Curls were flat-ish and more rest-pause-y than I want them to be.  Bench slid back.

Deadlift rebounded a bit as I did a lot of BW squats between the last squat session and this session to keep adductor DOMS at bay.

Block 19 (Tier 2). Cycle 2. Session A.

sRPE @8.5

BW - 218

Curls - 

80X10 @9

75X10 @~8

Bench - 

215X3 @8

182.5X7 @6

Gaspari-Bar OH Raise - 52.5@8 @9

Deadlift -

415X1 @9

355X4, 4, 4 @~6

Poor session.  Curls were way harder than expected, and lingering adductor DOMS from last session made DL very difficult. 

Going back and reviewing the last time I ran this block for Curls more in depth yielded some surprises.  e1RM actually went down week-over-week in the first 3 weeks then spiked in Week 4 and rocketed off from there.  I went back to look at the block and see if anything changed between Week 3 and 4.  What happened was that I backed-off the weight.  I was trying to force the weight to increase pretty drastically at the beginning of the block until I started hitting @10 on set 2.  After Week 3, I backed off to make sure I was hitting target RPE on the first set, and things seem to have gone better from there.

Block 12. Cycle 5. Session C.

 BW - 232

Waist - 44"

sRPE @ 8

Chin-Ups - BWX4, 3, 3, 3, 3 @10/9.25

Dips - 

BW+32.5X8, 8, 8 @8/9.5

HLR - BWX7, 6, 5 @~7.5

Gaspari Bar Front Raise - 45X8, 8 @8/10

super-set with

Gaspari Bar Hammer Curls - 45X8, 8 @~8

More regression on chin strength.

Moving to voluntary shelter-in-place in my city, so I'll be out of the gym again for the next few weeks/months.

Block 12. Cycle 4. Session C.

 BW - 230

Waist - 43.75"

sRPE @ 7

Chin-Ups - BWX4, 4, 4, 4, @8.5

Dips - 

BW+45X8 @9

BW+30X8 @8.5

BW+25X8 @8.5

HLR - BWX6, 6, 6 @7/8.5

Gaspari Bar Front Raise - 47.5X8, 8 @9/10

super-set with

Gaspari Bar Hammer Curls - 47.5X8, 8 @~8

Chins were really tough on this day.  Forearm discomfort lingering from curls work.

275 (BW+45)X8 is an all-time PR on Dips.  Effort was more than I wanted, and strength fell off quickly on subsequent sets.

Block 12. Cycle 3. Session C.

 BW - 232

Waist - 44"

sRPE @ 8

Chin-Ups - BWX5, 4, 3, 3 @~9

Dips - BW+30X8, 8, 8 @7.5/9.5

HLR - BWX6, 5, 4 @~7

Gaspari Bar Front Raise - 50X8, 8 @9/10

super-set with

Gaspari Bar Hammer Curls - 50X8, 8 @8/8.5

Chin-Ups were feeling a bit weak today, so I added an extra set.

262.2 (BW+30)X8 is a Rep PR for Dips, and I did it for 3 sets.  These little bumps are the nice thing about tracking Rep and Volume PRs.  You can grab the lower hanging fruit and throw it into your programming here and there to get the morale boost.

Gaspari bar work was all tough today.

Block 12. Cycle 2. Session C.

BW - 233

Waist - 43.75"

Chin-Ups - BWX4, 4, 4 @7/8

Dips - BW+25X8, 8, 8 @8/9

HLR - BWX5, 5,5  @7/8

Gaspari Bar Full Raise - 47.5X8, 8, 8 @8/9

super-set with

Gaspari Bar Hammer Curls - 47.5X8, 8, 8 @7/8

Block 12. Cycle 1. Session C.

 BW - 230

Chin-Ups - BWX4, 4 @7/8

Dips - BW+20X8, 8 @8

HLR - BWX5, 5 @7.5/8.5

Gaspari Bar Full Raise - 45X8, 8 @8/9

super-set with

Gaspari Bar Hammer Curls - 45X8, 8 @7/8