Sumo DL, Upper Back, Hips

sRPE @9

BW - 223

Sumo DL - 

-    up to 385X1(PR) @9.5

-    w/ Straps 315X6, 6, 4 @7/10*

Upper Back Attack - 

-    Inverted Rear Deal Rows - BWX12, 12 @~10

-    Inverted Rows - BWX12, 10 @~9

-    Inverted Scapula Shrugs - BWX12, 11 @10

Big Hipper Supersets -

-    VKR Bent Knee Raise - X11, 10, 10 @10

-    Glute Hypers - X12, 10, 10 @9/10

-    Adductor Machine - X14, 12, 9 @10

Pushdowns - X14, 12, 9 @~10

365 moved so well that I thought I would get 405, but still got a PR.  *I had a back spasm on the 3rd back-off set so I cut it there.  No lingering pain from that.

Similar to the Seal Row, the Inverted Row feels ok on Rear Delt and regular rows, but on the Scap Retractions I'm really missing the ability to take my thoracic spine through a good ROM.  I think CS and Cable Rows are just superior in this regard.  I might try this with 1-arm DB rows if I'm feeling really good one day and have plenty of time.

Discovered I could basically due a full concentric rep on hypers just by contracting my glutes.  Fun!  I then tried contracting my glutes on the concentric, but then relaxing them at the top and letting my erectors handle the eccentric.  Kind of a lot to focus on, but ok.

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

sRPE @7

BW - 218

Deadlift - 405X1, 1 @~8

GHBR - BWX18 @9

Dips - 

BW+90X2 @10

BWX17 @9.5

Triceps Pushdowns - X19 @8

Inverted Row - BWX18, 13 @~9

308 (BW+90) for 2 is a Rep PR on Dips.

Higher-Rep Volume PRs. Week 5. Session D.

sRPE @8

BW - 218

Deadlift - 

385X1 @5.5

255X20 @9

Dips - BW+60X5, 5 @8.5/9

Inverted Rows - BWX15, 15, 15, 15 @6/8

255X20 is a Rep PR on Deadlift.

278 (BW+60) for 2 sets of 5 is a Volume PR on Dips.

Energy stores are running low.  Splashing some pivot flavor in next week (some different rep ranges and/or movements in some of these slots) to try to get volume back up before I start a new block.

Higher-Rep Volume PRs. Week 4. Session D.

sRPE @ 8.5

BW - 213

Squat - up to 315X1 @5.5

Deadlift - 

395X1 @7

255X17 @8.5

Dips - 

BW+60X4, 4 @8/8.5

BWX15, 15 @8.5/10

Inverted Rows - BWX14, 14, 14, 14 @6/9.5

Did Max Effort Squats with the crew on Saturday before attempting my regular scheduled workout.

Squatting went well, but I was getting over a cold that I think made itself evident in the DL work.  I was feeling strong coming off of Squats so tried to go up a little on the top DL single and overshot RPE target.  Then the first set of 17 was much more difficult despite being the same weight as last week.  Decided to call DL there and make sure I got the other work in.

213 (BW) for 2 sets of 15 is a Volume PR on Dips.

Higher-Rep Volume PRs. Week 3. Session D.

sRPE @7.5

BW - 216

Deadlift - 

385X1, 1 @~6

255X17, 17 @7.5/9

Dips - 

BW+60X3, 3 @7.5/9

BWX14, 14 @7.5/10

Inverted Rows - BWX13, 13, 13, 13 @6/8.5

255X17 is a Rep PR on Deadlift.

216 (BW) for 2 sets of 14 is a Volume PR on Dips.

Late nights and back-to-back-to-back-to-back training days had me feeling run down so I skipped conditioning again even though I was about to be on vacation for 3 days.

Higher-Rep Volume PRs. Week 2. Session D.

sRPE @7

BW - 217

Deadlift - 

385X1, 1 @6

245X17, 17 @6.5/7

Dips - 

BW+60X2, 2 @~7

BWX13, 13 @7/9

Inverted Rows - BWX12, 12, 12, 12 @6/7.5

Stationary Bike - HIIT; 7 rounds / 12 minutes

245X17 is a Rep PR on DL.  

217 (BW) for 2 sets of 13 is a Volume PR on Dips.

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.

Pivot Block. Cycle 2. Session C

 BW - 222

Beltless Press - 125X3 @7.5

DB Full Front Raises - 20sX10, 10 @7/9

Beltless Pause Squat - 275X3 @5.5

Beltless Squat - 205X15 @5.5

Leg Press - 4.5ppsX15 @6.25

Bench Dips - BW+35#ChainsX15, 15 @6/8

Inverted Rows (feet flat) - BWX13, 13 @7/8.5

Last session of the pivot.  As I've had some very mild adductor DOMS after these beltless sessions, I'm optimistic that I WON'T have crippling adductor DOMS as I start the next dev block.

Pivot Block. Cycle 1. Session C

 BW - 222

Beltless Press - 125X3 @7.5

DB Front Raise - 17.5'sX10, 10 @~8

Beltless Pause Squat - 275X3 @6

Beltless Squat - 185X15 @5

Leg Press - 4PPSX15 @6

Bench Dips - BW+70(chains)X12 @8

Inverted Rows (feet flat) - BWX12, 12 @6/8

Trying to find a good way to allow fatigue to dissipate on squats without losing adductor fitness and struggling with DOMS in the first weeks of the next block.  

Block 10B. Cycle 3. Session B.

BW - 227

Waist - 43.25"

sRPE @ 7.5

Bench -
235X1 @ 8.75
175X9, 9, 9 @~8

DB Bench - 60'sX9, 9, 9 @~7.5

Inverted Row - BWX14, 14, 14 @6/8

Block 10B. Cycle 2. Session B.

BW - 229

Waist - 43"

sRPE @ 8

Bench -
232.5X1 @8.75
172.5X9, 9, 9 @~8

DB Bench - 60sX9, 9, 9 @~7.5

Inverted Row - BWX13, 13, 13 @8/9

Block 10B. Cycle 1. Session B.

BW - 225

Waist - 43"

sRPE @ 7

Bench -
230X1 @ 8.5
170X9, 9 @~8

DB Bench - 60sX9, 9 X8

Inverted Rows (fleet flat) - BWX12, 12 @7, 8

Solid session.  Nice bounce back from the day before, and shows bench progress after being flat for a couple of weeks.

Pivot Block. Cycle 2. Session X.

BW - 230

Waist - 43.25"

sRPE @ 8

3-2-0 Beltless Deadlift - 275X4, 4, 4 @7/7.5

DB Press (350 Method) - 35sX25, 13, 10 @~9.5

Inverted Row (Myo-Reps; 30 sec. rests) - BWX15, 5, 6, 6, 6, 8 @8/9

Flexed-Arm Knee-to-Bar - BWX7, 5, 5 @9.5/10

Pivot Block. Cycle 1. Session B.

BW - 226

Waist - 42.75"

sRPE @ 7

3-2-0 Tempo Bench -
130X7 @7
135X7 @7.5

DB Press (350 Method) - 25sX25, 17, 15 (57 total)

Inverted Row (Myo-Reps; 30 sec. rests) - BWX16, 5, 5, 5, 5, 7 @8.5/9

Flexed-Arm Knee-to-Bar - BWX6, 4, 5 @8.5/10

I'll have a bit more focus on Press next block vs. Bench, and so I've reduced the total Bench variation sets for the pivot, and upped the total reps on the Press variation.  Press used Paul Carter's 350 method (3 AMRAP sets until you can get 50 reps, then  up the weight next session).  Blew past 50 here, so I'm going to up it to the 35s next week.  That's a bigger jump than I would take in a developmental block, but with only a 2 week pivot and such high reps, I feel comfortable ramping intensity quickly here.

All the chin-up volume in the last block seems to have done wonders for the ol' flexed-hang knee raise.  I've always done these as a partial curl-up, but I had no problem going knee to bar on these sets, and reps/set were comparable to past pivot blocks despite the longer ROM.

Block 4 (Accumulation). Cycle 4. Session B.

BW - 217

Bench -
175X9 @6.5
180X9 @7
227.5X1 @6.25
240X1 @7.5
252.5X1 @9
187.5X9, 9, 9 @8, 8, 9

DB Bench -
50sX12 @5.5
60sX15, 11, 11 @~9.5 (37 total reps)

Inverted Rows w/ feet flat - BWX15, 13, 12 @8, 9, 10

Because this training block is getting cut short by travel, I had my eye on coming in and shooting for a big Bench PR of 275.  However, it wasn't going to be there.  I pushed the warm-ups and the top single trying to make it happen; telling myself, "maybe you've been sandbagging your RPE," but the 252.5 was @9 at best.  And the back-off sets quickly escalated in difficulty.  Of course, I'd only gotten 5-6 hours of sleep the night before, so I wasn't in the best recovery space.  This was by far my worst week 4 bench results over the last 3 training blocks.  I really think it would have bounced back next week with good recovery.

Oh, well.  Something to look forward to next block.  My bench has been starting new blocks around 92% of the previous block e1RM, and my lifts have been increasing by an average of about 2% per cycle over the last 3 blocks.  That would put me right around 273 at the end of the next block.  However, it's a higher intensity Transmutation block, and last transmutation block my results were a bit better than these averages.

I hit 50 total reps with the 55s last week on DB Bench, so I upped it to the 60s this week per the 350 Method.  Felt a little harder than I expected, and I think that's a little bit of extra fatigue from pushing the bench a bit harder.  Doesn't really matter as this block is over anyway.

Inverted rows actually felt really good.  I think I'm more acclimated to this version of the movement, plus I came in at a slightly lower BW than the last couple of cycles.

Video is just of bench top set and last back-off.

Block 4 (Accumulation). Cycle 3. Session B.

BW - 218

Bench -
165X9 @6
175X9 @7
217.5X1 @6
230X1 @7.25
242.5X1 @8
185X9, 9, 9 @~8

DB Bench -
45sX15 @4
55sX21, 15, 14 @~10 (50 total reps!)

Inverted Rows w/ bent knees - BWX13, 12, 13 @8, 9, 10

Nice session. 

Bench moved really well.  Had to dial-in hard on pacing for the back-off sets of 9, but the top single felt very good.  Targeted a 5% increase in eRM over last week, and hit it.

Hit 50 total reps with the 55s on DB Bench.  Per the 350 method, I go up to the 60s next week.  Nice!

Inverted Rows were fine.

Video of Bench top set and final back-off, and 21 rep set on DBs.

Block 4 (Accumulation). Cycle 2. Session B.

BW - 218

Bench -
157.5X9 @5.5
170X9 @7
207.5X1 @6
220X1 @7
230X1 @8
175X9, 9, 9 @~8

DB Bench -
45sX15 @5.5
55sX19, 16, 11 @~9.5 (350 Method; 46 total reps)

Inverted Row w/ Bent Knees - BWX13, 12, 9 @8/10

Solid session.  A >5% increase in bench from last week.  All reps felt strong.

Added 5 overall reps to the rep outs with the 55s.

Inverted Rows felt very smooth and strong as well.

Good 2nd cycle.

Block 4 (Accumulation). Cycle 1. Session B.

BW - 217

Bench -
150X9 @6
155X9 @6.5
192.5X1 @6
205X1 @6.5
215X1 @7.5
220X1 @8.25
165X9, 9, 9 @~8

DB Bench -
45sX15@6
55sX18, 13, 12 @9.5 (350 Method; 43 total reps)

Inverted Row w/feet flat - BWX12, 10, 10 @8/10

Second session of the new block went pretty well.  A bit of fatigue and DOMS from the first session, but so far doesn't seem as bad as the first cycle of the last block, so I'm hopeful I have my approach to pivot blocks more dialed-in.  We'll see how everything feels for Session C which is a full body layout.

Bench went very well, and I tried to go past my target but ended up over-shooting slightly.  Back-offs were all right on target.

DB Bench this cycle is using Paul Carter's old "350 Method."  Pick a weight you can get 15-20 reps with, and do 3 AMRAP sets with short-ish normal rests.  You use the same weight each session until you get more than 50 total reps, then you go up in weight.  Looking back through some old logs, I saw that sometimes when my bench made big progress, I was doing high rep DB assistance work.  So I dusted off this method to revisit that idea.

I threw strict, straight-legged inverted rows into my pivot block and quickly discovered that I couldn't do very many.  One day, a strong-ish guy worked in with me on those and I noticed that he put his feet flat on the ground with bent knees.  Basically unloading the feet and shank from the movement.  I'm decided to roll through into the development block with that adjustment, and it got me well into the rep range I want for this block.  I suspect that before the block is over, I will start playing with "one leg up" etc. to increase the difficulty. 

Only took video of the comp bench today.  Top two singles, and final back-off.

Pivot Block. Cycle 3. Session A.

BW - 216

5-3-0 Tempo Squats -
232.5X4 @5
245X4, 4, 4 @~6.5

Front Racked Split Squats - BarX8, 8, 8 @6

High Incline Bench -
115X7 @5
120X7, 7 @5.5

Inverted Rows - BWX7, 6, 6 @~10

BB Curls - 55X10, 10, 10 @8/9

Everything was solid, and felt pretty good.

Pivot Block. Cycle 2. Session A.

BW - 216

5-3-0 Tempo Squats -
225X4 @5
235X4, 4, 4 @~6

Front Racked Reverse Lunges - BarX8, 8, 8 @~6.5

High Incline Bench -
115X7 @5.5
117.5X7, 7 @6

Inverted Row - BWX6, 5, 5 @~10

BB Curls - 50X10, 10, 10 @ ~8

Nice light session.  I did get the front racked reverse lunges to feel okay on my quad by doing more extensive warm-up sets with BW first holding the squat stand for a set of 8, and then just free standing for a set of 8.  I would have thought the tempo squats were enough of a warm-up, but last time that proved not to be the case.  Anyway, I'm glad I got these to work, as the gym doesn't really have a good bench for the high-step ups I did last time.

Where there is video, it is of final sets.