Press, Deadlift, Back, Triceps

sRPE @8

BW - 223

Swiss Bar Press - 

-    up to 150X1 @10

-    100X6, 6, 6 @6/7

RDL w/Straps -

-    up to 275X6 @9.5

-    225X8, 7, 6 @9/10

DB Pullovers - 50X9, 10, 9, 8 @7/10

super-set with

DB Incline Extensions - 30X16, 12, 10, 10 @9/10

It will be interesting to see how the Swiss Bar translates to my straight bar pressing in the coming weeks.  The setup and and initial press is more difficult with this bar so theoretically I could be stronger on a straight bar. This is "only" 15 lbs. off my best Press, but that's still a gulf for the Press.

Thinking I may alternate RDL with ATG Squats each week through the rest of this block.  Work that stretch.

I just heard, on the walk to the gym, Eric Helms talking about how agonist and peripheral super-sets don't perform particularly well in studies, and hear I went and did a peripheral super-set of lat pullovers and incline extensions.  Meh.  Actually looking forward to the DOMS.

Press, Squat, Back, Triceps

sRPE @8

BW - 224

Swiss Bar Press - 

-    up to 145X1 @10

-    100X6, 6, 6 @6.5/8

ATG Squat - 225X5, 5, 5, 5 @7/9.5

Lat Pushdowns - X14, 11, 9, 8 @10

1-Arm DB OH Extensions - X11, 10, 9, 7 @10

Not a big difference in top end strength on Swiss Bar this week, BUT on the back-offs I did start to remember some old pressing tricks for squeezing the quads and glutes.  We'll see if I can translate that into a bigger single next week.

Messed around seeing how deep of a barbell squat I could get.  I thought it would be high bar, but my body naturally wanted to lean forward, so it ended up being low bar with the heels pulled closer together and the toes pointed further out.  These were fun.

Press, Deadlift, Back, Triceps

sRPE @8

BW - 225

Swiss Bar Press - 

-    up to 140X1 @9.5

-    100X6, 6, 6 @6/7.5

Deadlift - up to 405X1 @8.5

RDL w/ Straps - 225X9, 9, 6 @9/10

Pull-Downs - X9, 9, 8, 8 @10

super-set with

Cable OH Extensions - X13, 12, 10, 10 @10

I'd been thinking about doing Log Press for my first wave of this Press block, but I didn't want to have to clean every set, and I didn't want to take it from the strongman room to the room with racks, blocks, etc.  Then I remembered we have a couple of full-length Swiss bars!  This was a fun movement.  Requires more lean back, and the touch at the bottom of the reps has to be a bit more controlled to keep from slamming into your collarbone.  Weight-wise, this is about right where I want my first Press movement of this block to me at.  

I didn't DL at the end of the last block, so I just worked up to something here and then hit RDLs.