Pivot Cycle 2. Session C.

sRPE @4.5

BW - 215

530 Tempo Squats - 235X6 @6

1-leg horizontal leg press - X8 @6

X233 Tempo Chins - BWX8 @6.5

High Incline Bench - 85X12 @6

Last session of the pivot.  On to the new training block!

Pivot Cycle 1. Session C.

sRPE @6

BW - 218

530 Squats -

245X6 @8.5

225X6 @7.5

1-Leg Horizontal Leg Press - X12, 12 @~7

X233 Chins - BWX7, 7, 5 @7/8

High Incline Bench - 85X12 @6

Overshot the mark a bit on tempo squats and had to back up.

Eccentric-only tempo chins were a surprise.  I'm almost 15 lbs. lighter than the last time I did them, but still only got about the same amount of reps.

Pivot Block. Cycle 2. Session A.

 BW - 232

Waist - 43.5"

DB Curls - 30sX10, 10, 10 @6.5/8.5

3-2-0 Tempo Beltless Press - 72.5X7, 7, 7, 7 @7/8

3-2-0 Tempo Beltless Squat - 230X4, 4 @6

Adductor Machine - up to 105X8 @8.5

Machine RG Preacher Curls - 12.5X12, 12 @7/9

Pivot Block. Cycle 1. Session A.

 BW - 233

Waist - 43.5"

DB Curls - 25sX10, 10, 10 @ 7/8

3-2-0 Tempo Beltless Press (pause at forehead)- 70X7, 7, 7, 7 @~7.5

3-2-0 Tempo Beltless Squat - 225X4, 4 @6

Standing Single-Leg Adductor Machine - 75X8, 8 @6

Reverse Machine Preacher Curls - 10X12, 12 @7/8.5

Tempo Pressing got a real burn going in this slightly higher rep range; especially on the 2 ct. pause.

I wanted to try doing adductor work this Pivot to see if it could help mitigate the adductor DOMS I often experience at the beginning of regular training blocks.  I always prefer to work in single-limb stuff in pivots if I can.  That being said, this machine took a lot of awkward trail-and-error to get going with reasonable feeling reps.  I may have to just see if I get any tell-tale soreness to indicate some work was done, otherwise I may have to switch to the regular adductor machine.

RG Preacher Machine had to be on the lowest setting.  Ha ha.

Pivot Block. Cycle 2. Session C.; Cycle 3. Session A.

BW: 228; 232

Waist: 43; ?

2C:

1-Arm DB Rows - 60'sX12, 12, 12 @5.5/8.5

Leg Raises on Knee Raise bench - BWX12, 9, 6 @7.5/8.5

Floor Rolling DB Extensions - 45sX10, 10 @~8

Straight-Arm Pushdowns - 10, 10 @8/10

3A:

X-2-3-3 Tempo Chins - BWX7, 6, 5 @7.8/8

3-2-0 Tempo Squat - 235X5, 5, 5 @ ~6

3-2-0 Tempo Bench - 150X5, 5, 5 @~6

1-Arm Pull-Downs - X10, 10, 10 @7/9

Pivot Block. Cycle 2. Session A.

BW - 228

Waist - 43.5"

X-2-3-3 Tempo Chins - BWX6, 5, 4 @8/9

3-2-0 Tempo Squat - 230X5, 5 @ ~6.5

3-2-0 Tempo Bench - 145X5, 5 @6

1-Arm Pull-Downs - X10, 10, 10

Pivot Block. Cycle 1. Session A.

BW - 232

Waist - 43.75"

X-2-3-3 Tempo Chin-Up Negatives: BWX5, 5, 5 @~9

3-2-0 Tempo Beltless Squats: 225X5 @6.5

3-2-0 Tempo Bench: 140X5 @5

1-Arm Lat Pulldowns - 60X10 @10

I've been working out at home with training from my old coach at Kratos Strength.  This was my first day back in the barbell gym.

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

Pivot Block. Cycle 1. Session A.

BW - 230

Waist - 43"

sRPE @7

3-2-0 Beltless Squat -
230X4 @7
235X4, 4, 4 @~7.5

Machine Pullovers -
80X10 @7.5
85X10, 10 @8,9

Single-Leg, Elevated BB Hip Thrusts - BW+45X8, 8, 8 @9, 8, 7

Rope Hammer Curls - 70X12, 14 @8.5, 10

First session of the pivot in the books.

Reducing the tempo a bit on the PL variants this pivot to see what that's like.  Also, made a game-time decision to do them beltless.  Everything actually felt a bit tight and creaky.  Maybe even more ready for a pivot block than I thought.

Pullovers felt solid.  All reps paused at the top and bottom.

I'm going to be doing Barbell Hip Thrusts as an accessory next block, and I like to find ways to acclimate to upcoming, relatively novel development block movements in the preceding pivot block if I can.  One thing that should certainly be true:  doing this movement with two legs, should be MUCH EASIER than getting it set up for single-leg work.  The weird descending RPE is because of getting acclimated to the set-up and execution.

Pivot Block. Cycle 2. Session A.

BW - 228

Waist - 43"

5-3-0 Temp Squats - 220XX6, 6, 6 @~7

Single-Leg Horizontal Leg Press - 140X8, 8, 8 @~6.5

Single-Arm Chest Supported Row - 35X5, 5, 5 @~7.5

DB Curls -
25sX12, 12 @~8

Conditioning - LISS; 25 minute walk

Set-to-set RPE evening back out following the first week.

Pivot Block. Cycle 1. Session A and B.

BW - 225

Session A:

5-3-0 Tempo Squat - 215X6, 6, 6 @~7

Single-Leg Horizontal Leg Press - 135X8, 8, 8 @~7

Single-Arm Chest Supported Row - 25X5, 5, 5 @7

DB Curls - 

20sX12 @~7

25sX12 @~8

Session B:

5-3-0 Tempo Bench - 125X5, 5, 5 @7/8.5

Standing DB Press - 40sX7, 7 @7, 8

Machine Pullovers - 65X10, 9 @9

Flexed Arm Hanging Curl Ups - BWX4, 4 @~9

LISS - 25 minute brisk walk home

Missed two weeks of training due to a variety of health issues.  Doctor's orders not to go to heavy pending my next specialist consultation.  So a two week pivot to prepare for what will hopefully be my next dev block. 

This was all fine, although (and I've noticed this before) it seems like after a complete layoff, RPE increase much more drastically between work sets.

Pivot Block. Session A.

BW - 228

Waist - 43.25"

5-3-0 Tempo Squat - 225X4, 4 @6

DB Paused Incline Bench - 55sX8, 8 @6

Flexed Arm Knee-to-chest - BWX5, 5 @~8.5

Cable Paused Closed-Grip Rows - X8 @6.5

BB Curls - 60X10, 10 @8

Conditioning - Rower; HIIT; 20 seconds; 7 rounds

First session back from our big annual camping trip.  This trip was...a lot.  Recovery definitely not on point, and so happy to only have pivot sessions to deal with this week.

Because of the DOMS generated by regular training coming out of the last pivot cycle, I'm making some changes to how I program pivots.  I had to do some of it on the fly because I didn't get it done prior to my trip.  Now that I've had some time to work on it, I shorted Squats by two sets here, so I'll up Squat assistance on other days.

Everything else was fine.  Took a lot of sets to find my work weight for DB Inclines.  Don't think there was anything else to note.

Only took video of the last squat set.

Pivot Block. Cycle 5.

BW - 223

Waist - 42.25

5-3-0 Tempo Squat - 280X2, 2 @~6

5-3-0 Tempo Deadlift - 285X2, 2 @~6

Bulgarian Split Squat - 55X7, 7 @~6

5-3-0 Tempo Bench - 155X2, 2 @~6

DB French Press - 30sX6 @6

Flex Arm Hanging Knee Raise - BWX6, 6

BB Curls -
50X10 @6
60X10 @7
65X10 @8

Conditioning - LISS; Rower; 20 minutes

Nice and fast pivot session.  Only a couple of notes.

Upped the chain weight on the BSS.  Weighed out most of the chains now, and had to mix a couple of different ones.

Switched to DB overhead extensions for triceps.  Maybe I'll keep the train moving and do yet another triceps variation for the last session of the pivot.

Only took video of the BSS because they're so goofy.

Pivot Block. Cycle 4.

BW - 225

Waist - 42.25"

5-3-0 Tempo Squat - 275X2, 2 @~6

5-3-0 Tempo Deadlift - 282.5X2, 2 @~6

Bulgarian Split Squat - 48X7, 7 @~6

5-3-0 Tempo Bench - 150X2, 2 @~6

Overhead Cable Triceps - 50X6 @8

Flex Arm Hanging Knee Raise - BWX6, 6

BB Curls -
60X10 @7.5
62.5X10 @~8

Conditioning - LISS; Treadmill Walking; 20 minutes

Good session.

Switched to two 24# chains for the split squats.  Much easier than trying to keep using handheld weights.  Also gives me the chance to start weighing out chains for use in an upcoming block.

Subbed Cable overhead extensions for the rolling triceps.  MUCH better on my elbow/triceps tendon even though I lost focus and went @8 instead of @6.  Now that I'm using a lower impact movement, I don't mind going a little harder.

Curls weirdly took a big jump.

Pivot Block. Cycle 3.

BW - 221

Waist - 42.25

5-3-0 Tempo Squat - 270X2, 2 @~6

5-3-0 Tempo Deadlift - 275X2, 2 @5.5

Bulgarian Split Squat - 45X7, 7 @~6

5-3-0 Tempo Bench - 145X2, 2 @~6

DB Rolling Triceps - 40X6 @6

Flex Arm Hanging Knee Raise - BWX6, 6

BB Curls - 55X10, 10 @~8

Good session.  Moved quickly through everything, and had no trouble adding weight to anything except rolling triceps.

The rolling triceps thing is still bothering the bottom of the muscle/tendon just above the elbow.  I though it got better last session, but it seemed to have gotten a bit worse this session.  At this point I'm going to switch it out for a different movement, because I don't want to carry any unnecessary inflammation, etc. into my next dev block.

Only got video of the lower body tempo work.

Pivot Block. Cycle 2.

BW - 225

Waist - 41.75"

5-3-0 Tempo Squat - 265X2, 2 @~6

5-3-0 Tempo Deadlift - 270X2, 2 @~6

Bulgarian Split Squat - 35X7, 7 @~6

5-3-0 Tempo Bench - 140X2, 2 @~6

DB Rolling Triceps - 40X6 @5.5

Flex Arm Hanging Knee Raise - BWX5, 5

BB Curls - 52.5X10, 10 @~8

Conditioning - HIIT; Stationary Bike; 7 rounds

Moved through this nice and quick with rest times ~2 minutes or less.  Resistance training was finished in about an hour even with remembering to do the ab and biceps work.  I rearranged the order so that all the lower body work is together at the beginning and all the upper body at the end.  This flowed much better.

Because the rolling triceps seemed to be bothering my left elbow, I left the weight the same.  There was still some discomfort there, but not as much as last time.

Couldn't be bothered with video.

I track waist circumference and I'm going to add that into this log because BW fluctuation isn't telling the whole story.

BW fluctuation over the last month:

Waist fluctuation over the last month:

Pivot Block. Cycle 1.

BW - 221

5-3-0 Tempo Squat - 257.5X2, 2 @~6

5-3-0 Tempo Bench - 137.5X2, 2 @~6

5-3-0 Tempo Deadlift - 262.5X2, 2 @~6

Bulgarian Split Squat - 25X7, 7 @~5

DB Rolling Triceps - 40X6 @6.5

Conditioning - LISS; Treadmill Walking; 20 minutes

Next block will be using single session cycles because of time constraints.  I'll be using this pivot to kind of feel that out a little.

Tempo lifts were all fine and were max @6.  Probably a little lower, but I'm not really worried about the first session of the pivot block.  I like to still see the weight progress in these blocks, so I don't mind starting "too" light.

I did the BSS with a 25 lb. bumper.  I looked around for a 15 kg, but couldn't find one, so I just stayed @5.  I think holding the grippy plate is a bit easier on getting into position and on balance than using a DB, so I'll find a 15 kg next time.

My right triceps near the elbow were not super happy about the heavy eccentric on the rolling triceps.  Gonna be real careful about that next session and be prepared to swap out a different movement.  It would suck to get an injury in a pivot block.

Didn't get video of the tempo pulls.

Pivot Block. Session A.

BW - 216

5-3-0 Tempo Squat -
237.5X4 @
230X4, 4, 4 @~6.5

Single-Arm Pulldowns - X11 @8.5

Single-Leg Kettlebell RDL - 60X9, 9, 9 @~6

BB Curls -
50X10 @7
60X10, 10 @8.5, 10

Totally off last week as I was traveling for work and then vacation.  Going to do one week of pivot and then into the next training block.

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.