Block 18 (Exploratory). Cycle 6. Session B.

sRPE @7

BW - 218

Press - 132.5X4, 4, 4 @~8/9

Chin-Ups -

BWX8 @8

NG Density, 1 rep every 0:15; 2:30 / 10 total reps @7

Machine-Pullovers - X15, 14 @7/10

Toes-to-Bar - BWX6, 6 @8.5/10

DB Curls (myo-reps) - 37.5sX15, 5, 5, 5, 5 @~10

Looks like that 135 for 4X4 Volume PR on Press is receding into the distance.  Next week is the last week of the training block.  Maybe I'll just do 4 sets with 135 and see what I get.  Only did 3 sets here as I'm still taking the slight volume reduction from last week's TRAC recommendation coupled with sRPE creep.

Also cut density chin time in half.  I started to cut it out altogether, but then it occurred to me that cutting in half might be more like "cutting one set" than taking the whole thing out.

2X6 on TTB is a Volume PR.

When I did the 37.5s on DB Curls 2 weeks ago, I couldn't get 5 reps on all the myo-rep sets.

Block 18 (Exploratory). Cycle 5. Session C.

sRPE @6.5

BW - 217

Squats -292.5X8, 8, 8 @7.5/8.5

Dips - BW+60X4 @8

EZ OH Extensions - 60X14 @10

Low Pin Press - 127.5X3, 3, 3 @8

Gaspari Bar Curls - 62.5X12 @10

Was starting to feel run down, sRPE was creeping up, and RTS TRAC app was suggesting dropping a set from each movement so that's what I did.  Subjectively, I feel noticeably better.  I'm going to do a hybrid next week where I drop a couple of main movement sets and a couple of 2nd slot back off sets.  I suspect I could have gotten the same benefits while keeping things like the 2nd set of OH Extensions and Curls for example.

292.5 is a 2X8 PR on Squats, and I got 3 sets. 

Block 18 (Exploratory). Cycle 5. Session B.

sRPE @7

BW - 218

Press -

130X4, 4, 4 @8/9

122.5X4 @~8

Chin-Ups - 

BWX7 @8

NG Density; 1 rep every 0:15; 5:00 / 20 total reps @8

Machine Pullovers - X15, 12 @8/10

Toes-to-Bar - BWX6, 5 @8/10

DB Curls (myo-reps) - 40sX12, 4, 4, 4, 4 @~10

Everything was a little blah today.  The TRAC system in the RTS app says I should reduce volume by 1 set on each movement in my next session.  I usually don't take that advice, especially if sRPE is more-or-less on target, but it might be a good idea.  Especially since next session is Squats, it's on Christmas Eve, and I have to go in the morning because the gym is closing early.  Yeah...

First and third sets of Press with 130 felt really good.  Form felt really locked in, but RPE still crept up on that 3rd set, so I dropped back for the fourth.  Still an outside chance I could hit a 4X4 PR at the end of the block.

Everything around my shoulders was feeling run down after Press so I focused on stopping chins @8.  That ended up being a couple reps less than last week, but that's fine.  My tentative rule was that if I drop in reps on the main set, that I add reps on the density work, and so I added 0:30/2 reps there, and that was fine.  Also added a set to the pullovers, but that was planned for this week.

At this BW, 1X6 is technically an e1RM PR on TTB.  Still can't get 2X6 which is the PR I wanted.

Upped weight on DB Curl myo-reps, but had to scale the reps back.  Will probably drop back in weight next week.

Block 10. Cycle 3. Session A.

BW - 228

Waist - 43.25"

sRPE @ 8

Squat -
340X3 @7
290X7, 7, 7 @~7

Front Squat - 155X9, 9, 9, 9 @~7

Sumo w/ Straps - 315X5, 5, 5 @~8

GPP Day -
- DB Circuit: One-Arm Rows, Upright Rows, Curls - 7 minutes; 3 rounds; sets of 10
- Rower - HIIT; 6 rounds; 12 minutes

Good session.

sRPE had been sub-target for two sessions in a row, and RTS' TRAC system also indicated an increase in volume, so I took their suggestion and added 1 set per movement.  This is the volume I'd originally envisioned for the program, but gave it a couple of weeks for fitness/DOMS to get inverse.  sRPE ended up being over target on this day, but this is the hardest session of the cycle, and is the only one that has rest days before it.  That's all to say that increasing the volume felt good, though hard, on this day, and that I'll keep an eye on it, but expect it should be fine.

Surprisingly, e1RM for squat on this day is the 2nd highest of the past year.  That result seems unlikely, but we'll see how it plays out.  The absolute intensity is still well off from my highest of the past year which was, I believe, 380X2@9.

Block 10. Cycle 2. Session C.

BW - 230

Waist - 44"

sRPE @ 6

Deadlift -
365X3 @~8
325X6, 6 @8

GHR - BWX16 @7

220 Incline Bench -
127.5X5 @6.5
130X5 @7

Solid full-body session.

I was pretty sure DL was going to bounce-back strong from last week's DOMS-laden session, and that was accurate.  Had trouble pulling 330X3 last week, but 365X3 was right there for me today on target.

GHR and Tempo Incline all felt good.

sRPE has been sub-target for 2 session in a row, which was going to be my trigger to add a set to everything.  Not coincidentally, RPS TRAC system also recommends that as of today based on my perceived fatigue metrics.