RTS Pivot Block 5. Week 1. Day 2.

sRPE @6.5

BW - 228

320 Kitless Squat - 

-    245X2 @6

-    255X2 @7.5

-    260X2 @8

Sumo Beltless RDL w/ Straps - 225X9 @7.5

1-1/4 Rep Bench - 

-    162.5X4, 4 @8/8.5

-    155X4, 4 @7.5/8

Beltless Press - 

-    110X6 @8

-    105X5, 5 @~7

super-set with

WG CS Rows - 

-    115X11, 8 @9.5/7

-    90X10 @7

Stationary Bike - SIT; 0:20/1:40; 10 minutes

Pause squats feel way different now without sleeves.

Off Day Training

 sRPE @5

Press - 

-    up to 115X1 @5

-    105X6 @8

-    75X12, 9 @~8

CS Rows - 100X10, 8, 7 @~8

1-Arm DB OH Extensions - 15X15, 10, 6 @8/10

Lever Shrugs (strapless) - 200X22, 16 @10

Just went in and trained with a pal doing mostly whatever he felt like.

Reap What You Row Week 2. Day C.

sRPE 27.5

BW - 223

BB Rows w/Straps - 165X5, 5, 5 @5/6.5

1-Arm DB Rows w/ Strap - 90X10, 8, 8, 7 @8.5/8

Beltless Press - 

-    up to 135X1 @8

-    115X3, 3 @~7

super-set with

Adductor Machine - X12, 9, 9 @8

1-Arm Cable Wrist Extension - X12, 12, 12 @~8

super-set with

1-Arm Cable Wrist Curls - X13, 8 @7/8.5

Decided to see if trading the Rower for the Stationary Bike on conditioning, and adding direct wrist extension work could do for my elbow issues what reducing walking and adding calf work did for my foot pain earlier this year.  (had to skip conditioning this day to get to an appointment)

The next day the elbow feels pretty good.

Inter-Holiday Session

sRPE @5.5

BW - 227

Press (beltless) - up to 145X1(PR) @9.5

CS Rows - 135X10, 10 @8/9

Hanging Flexed Knee-to-Chest w/straps - BWX12(PR), 9, 7 @8.5/10

Pivot-y kind of session before I start a Press-focused block next week.  

I haven't done a ton of beltless Pressing, but I'm pretty sure that is a PR.  

Lockout on this an all of the singles working up to it felt different than they did recently when I was going after the Press.  I'd been hitting a pretty hard sticking point about 2/3 of the way up, and I'd tried attacking it with Pin Presses and Push Presses, with little success.  These sets hit that sticking point and slowed a little, but still smoothly pushed through to lockout.

If that feel holds through the beginning of the block, I'd be tempted to chalk it up to all of the triceps work I did on my Dips mini-block. 

I'm also pretty sure 12 reps at this BW is a Rep PR on Hanging Flexed-Knee-to-Chest, but I haven't done that variation too often.  Had to use straps on these because left forearm discomfort continues (and may become a confounder in my Pressing; fingers crossed).

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.