Block 9. Cycle 2. Session B.

BW - 227

Waist - 43.25"

sRPE @ 7

Squats -
320X3 @7
265X16 @8

High-Bar Squats - 265X7 @8

Hip-Thrusts (Myo-Reps; 30 sec. rests) - 135X17, 5, 5, 5, 5, 5 @9/7

Solid, bounce-back session.

Messed up the top set of Squats and stopped one set early.  Should have been going for ~335 @8 here.  Then I lost count on the back-off set and ended up doing an extra rep, and STILL hitting under target RPE @9.  We'll try to dial that in next week.  Eventually, it will be have to be heavy enough, right?

265X7 is a Rep PR on High Bar Squats.  I dropped weight and hit a quick triple on high-bars to make sure technique was dialed-in, before jumping back up to the work weight.  Worked well.

Hip-thrusts were interesting this week.  Pushed the RPE on the top set pretty good, but all the myo-reps sets were too easy.  Probably want to up those to 6 reps each for next time.

Block 9. Cycle 1. Session B.

BW - 229

Waist - 43.25"

sRPE @ 7

Squat - 

330X3 @7.75

250X15 @8

High Bar Squat - 250X7 @8

Hip Thrusts (Myo-Reps; 30 sec. rests) - 135X15, 5, 5, 5, 5, 5 @ 8/7.5

Solid session.

Top triple on Squats moved really well.  Weight came in above target, and probably could have gone up 2-5 lbs., but these top sets are really final warm-ups in this block.  

Targeting @9 for the sets of 15 this block, and I know it's going to take some calibration to get there.  This weight was still above target, but definitely well below @9.  On the first week, I didn't want to add in another set for a couple of reasons: 1)  want to avoid adductor and quad DOMS as these have caused me problems at the beginning of past blocks, 2) at reps this high, I could see myself adding weight and suddenly finding myself @ 10+ in the first week.

Plan for High Bars was to shoot for 7@8 with the final weight from low bar.  Hoping to be able to go straight into it, and avoid taking off weight and doing a "warm up" set.  Tried that today, and it was a bit awkward having not done high bar in a few blocks, but I'm hopeful I'll get back in the groove.

Hip thrusts went well in my first real session using them.  May need to up reps on the myo-rep sets, as RPE was a little low throughout.

Pivot Block. Cycle 2. Session A.

BW - 227

Waist - 43.5"

sRPE @7

3-2-0 Squat -
250X4, 4, 4, 4 @~7.5

Machine Pullovers - 90X10, 10, 10 @7/9.5

Barbell Hip Thrusts - 135X8, 8, 10 @~5

Rope Curls - 70X14, 17 @7, 9.5