BBM Gen.S+C Block 2. Cycle 4. Session C.

sRPE @7

BW - 207

WG Deadlift - 

380X1 @6.5

370X3 @8

335X3, 3, 3 @5.5

DB Incline - 

80sX4 @8.5

70sX4, 4, 4 @~5.5

Squat - 215X2; emom; 10 minutes

Band-Assisted Reverse Nordics - BWX8, 8, 8 @~8

BBM Gen.S+C Block 2. Cycle 3. Session C.

 sRPE @ 7

BW - 208

WG Deadlift - 

380X1 @7.5

365X3 @7.5

335X3, 3, 3 @~6

DB Incline - 

80sX4 @9

70sX4, 4, 4 @~6

Squats - 205X2; EMOM; 10 minutes

Band-assisted Reverse Nordics - BWX7, 7, 7 @~7.5

BBM Gen.S+C Block 2. Cycle 2. Session C.

sRPE @6.5

BW - 208

WG Deadlift - 

375X1 @6.5

365X3 @8

335X3, 3, 3 @6

DB Incline - 

75sX4 @8.5

70sX4, 4, 4 @~6

Squat - 195X2; EMOM; 10 minutes

Band-Assisted Reverse Nordics - BWX7, 7, 7 @~8

Rower - HIIT; 14 minutes

BBM Gen.S+C Block 2. Cycle 1. Session C.

sRPE @6.5

BW - 209

Wide-Grip DL - 

365X1 @~7

then up to 355X3 @~7.5

DB Incline - up to 70sX4 @7.5

Squat - up to 295X5@8

Band-Assisted Reverse Nordic Curls - BWX6, 6, 6 @9/10

Airdyne - HIIT; 14 minutes

Block 10B. Cycle 1. Session A.

BW - 226

Waist - 43.25

sRPE @ 8

Squat -
377.5X2 @10
310X6 @ 8.5
300X6 @ 8

WG Deadlift - 270X9, 9 @~7

Leg Press - 5.5ppsX7 @ 8

Weird session.

I felt a little out-of-it walking into the gym, but tried to rally for Squats.

Warm-ups went OK, but not great.  I backed off of my target top set weight, but it was still harder than I wanted (targeting RPE 9).  Then the first back-off was slightly heavier than I wanted it to be, but I could tell than the next set was going to be even harder, so I backed the weight off again, and hit the RPE target.  At this point, I remembered how I'd dropped a set per movement from the first week of Block 10A, and decided to do that again today to make sure I could get through it.

Then Wide Grip DL and Leg Press were all right on target.  Dunno.

Block 5. Cycle 7. Session A.

BW - 222

Squat -
380X2 @9
325X6, 6, 6 @8.25/8.5

High-Bar Squat - 265X5, 5, 5 @8

Bench-Grip Deadlift w/ Straps - 325X5, 5, 5 @8

Mixed session.

Squat top set went very well.  A touch heavier than the days target.  However, I probably should have pulled back on the volume sets. 

High-Bars and Wide Grip Deads were fine, but I was completely mentally wiped by the time I finished my low bar sets.  I didn't want to do any more squats, and after squats, I didn't want to do anything at all. 

I traveled out of town this last weekend, and I think travel and vacation activities may have contributed. 

To this point, available evidence had pointed to a 7 week time-to-peak.  However, the squat top set looks like my second best increase of the block, and my best Week 7 Squat.  Unless Bench and Deadlift convincingly crash and burn this week, I will plan on extending this block another week.

All video is of top sets and final work sets.

Block 5. Cycle 6. Session A.

BW - 221

Squat -
370X2 @9
317.5X6, 6, 6 @8

High-Bar Squat - 260X5, 5, 5 @8

Bench-Grip Deadlift - 317.5X5, 5, 5 @8

Very solid session.

Nice 5 lb. jump in the top double on Squats, and the back-off sets went up 7.5 lbs. AND had a slightly lower RPE on average than last week.  e1RM crested 400 for the firs time since I started using Emerging Strategies.

High-Bars and BGDL also trended upwards a bit stronger than in recent weeks.

All video is of top sets and final work sets.

Block 5. Cycle 5. Session A.

BW - 222

Squat -
365X2 @9
310X6, 6, 6 @~8

High-Bar Squat - 252.5X5, 5, 5 @8

Bench-Grip DL - 307.5X5, 5, 5 @8

Another good session bouncing back from cold and (all-but-gone bronchitis).

Squats made a bigger jump than they have the last couple of weeks.  Just felt much more "there."  Looking forward to seeing how the block goes.

I was hyper-focused on execution today since I had one less rest day between DL and Squat days than usual.  Probably gave myself longer rests between sets than usual on average as well.  Closer to 5 minute rests than 3 minute rests. 

High Bars and Wide-Grip DLs were all solid as well.

Sleep has been behind a little bit so I was still ready for the session to be over by the last movement.  Was meeting a friend to watch a game, so skipped out on conditioning again.

All video is of top sets and final work sets.

Block 5. Cycle 3. Session A.

BW - 220

Squat -
352.5X2 @9
300X6, 6, 6 @~8

High-Bar Squat -
242.5X5 @7.5
247.5X5, 5 @~8

Bench-Grip Deadlift w/ straps - 300X5, 5, 5 @8

Okay session.  The last several blocks, I've had a good-sized jump in Squat strength in the 3rd and/or 4th week.  Was hoping for that jump today, especially since I was fighting a cold during last week's lackluster Squat session, but it wasn't really to be.  Nevertheless, I was able to put a smidge more weight on the bar at the target RPE, so it's still progress.

I am reminded that I backed-down Squat volume a bit this block to facilitate raising DL volume.  Something to think on.

High-Bars were fine though. 

BGDL was also solid.  Interestingly, it's curving towards the same % relative to comp DL as my data on Deficits off of a plate.  Not sure how to factor the straps into that.

All video is of top sets and final work sets.

Block 5. Cycle 2. Session A.

BW - 218

Squat -
350X2 @8.75
307.5X6, 6 @~8.5
300X6 @9

High-Bar Squat - 240X5, 5, 5 @8

Bench-Grip DL - 290X5, 5, 5 @8

Head cold is still lingering and I think it was messing with me during this session.

Top double on Squat went really well, but the back-off volume was WAY harder than it should have been.  I think I was just running out of gas.  Even when I backed the weight down it still seemed like I was about to hit a wall.

Proactively pulled the high bar intensity back, and ended up being at the same weight as last week.

I did manage to bounce back and hit the wide grip DL right on target.  Hope the other sessions this week go a bit better.

Video is of top sets and final work sets.

Block 5. Cycle 1. Session A.

BW - 221

Squat -
340X2 @9
290X6, 6, 6 @8

High-Bar Squat -
230X5, 5 @~7
240X5 @8

Bench-Grip DL w/ Straps -
280X5 @7
285X5, 5 @~7.5

Good start to the new block.

Squats came in feeling MUCH stronger than expected.  First cycle squats have been ~93% of the previous cycles e1RM.  That had me expecting ~342.5 for the top double.  The warm-up sets of 6 @6 and @7 ended up going 8-10 lb.s heavier than expected, and I ended up hitting just over 95% for the top double.  Back-off sets of and High Bar sets were likewise strong.  All in all a great start to squatting this cycle.

BGDL also ended up blowing past expectations.  Based on my one previous cycle with this movement, I expected 65% of prior block's DL e1RM.  Ended up hitting 88%.  Upon further consideration, I don't believe I used straps last time on this movement, and was overloading grip.  I also have adjusted my DL stance since then to get "a little more leg" into the start.  Anyway, I was actually fairly tired when I got to these and it was super frustrating that I kept having to add weight to get to target RPE, lol.  I want to go @8 on these, but by the time I loaded 285, I just wanted to be done.

Video is of top sets and final work sets.

Transmutation to Accumulation Pivot Day 8.

BW - 216

Bench-Grip Deadlift (DOH) - 270X4, 4 @7, 8.5

Pause Squat to Low Box - 225X4, 4 @7

Standing, Single-Leg Curls - X13 @8

DB Incline - 60sX8, 8 @~8

Plate Full Raise - 25X15, 12 @~6.5

Conditioning - Treadmill LISS; 20 minutes

Sunday is my #1 least favorite day to train.  Fatigue kicked in pretty quickly across the board at this mid-day session.

Grip was by far the limiting factor on Deadlift.

Box Squats felt very solid.  Shank is nice and vertical; really pushing the lift into the posterior-chain.  No quad pain during set at all.  No increase in quad discomfort outside of the gym within 24 hours following session. 

Ran out of gas quick on the DB Inclines.

Looking forward to switching back to full training.

Transmutation to Accumulation Pivot Day 5.

BW - 217

DOH Bench-Grip Deadlift - 270X4, 4 @7

Low Bar Box Squat (beltless) - 215X4, 4 @7

Standing, Single-leg Curls - X13, 9 @8

DB Incline - 60sX8, 8 @7

Plate Full Raise - 25X15, 15 @8

DOH BG DL (lol) went pretty well got up to @7.5 on grip strength, which is fine.  Doing DOH for a reason.

I think the only other time I've done box squats was when I worked out with Matt Wenning a couple of years back.  These felt very solid.  I kind of thought the weight would be higher, but novelty, plus the lingering quad strain plus [waves hands].

Did DB Inclines for the 4th time in 4 years, haha.  These also felt fine

3 years since I did plate raises. 

Hybrid Training. Week 7. Light Lower and LSR

Tuesday:
BW - 226

Squats - up to 260X5, 5

Pause Squats - 245X3, 3, 3

Bench-Grip DL - up to 255X3

GHR Hypers - BW+45X15, 15, 15
super-set with
GHR Sit-ups - BWX15, 15, 15

Wednesday:
BW - 225
Incline Treadmill Intervals - jog 4 min./walk 2 min.; 3.6 miles; 45 minutes

Tried upping the weight on speed squats by 5 lbs., but they were slowing down a lot, so I cut it after 2 sets.  Not sure what I want to do here going forward.

Upping the weight by 10 lbs. on pause squats was fine, however.  Maybe save weight progression for the pause squats, and leave the speed squats fairly light?  Until I'm jumping off the ground?

Worked up to a top-ish triple on BG DL.  This was done double-overhand and I basically went up until grip was becoming a factor.  Movement felt pretty good on this day, and I didn't seem to have any back issues crop up in the interim.

Same with GHR Hypers.

Per the coach I consulted with from CHP, I'm going to start doing incline treadmill work for my Long Slow Run day, until my overall speed and endurance increases enough for me to do the LSR jogging outdoors.  These were boring as hell but fine.  I see my winter stretching out before me...

Hybrid Training. Week 6. Light Lower

BW - 227

Squats - up to 255X5, 5, 5

Pause Squats - 235X4, 4, 4

Bench Grip DL -
up to 225X3, 3
then 245X3

Hanging Leg Raises - X8, 8, 8

My low back felt a bit touchy from the jump, but everything went okay.  Still feels off today.

Speed on squats and pause squats were all good.

Bench-Grip DLs were done for speed as well and felt pretty solid.  I didn't feel the need to do an explosive movement following these, as they were fairly fast.  First rep felt like it had better positioning on all sets, than subsequent reps.

Leg raises were kept super strict.  Legs straight, bringing feet down until the back of the heel touches the ground, pause, then lift back up.

Hybrid Training. Week 3. Light Lower

BW - 229.4

Speed Squats - up to 255X5, 5, 5

Pause Squats -
225X4
245X4
235X4

"Bench" Grip DL - 225X5, 5, 5

Hang-Cleans - 133X3, 3, 3, 3

Hanging Leg Raises - X8, 8, 8

Finally.  Four weeks I've been on this program, and this is the first time I've been able to run this day the way I'm supposed to.  Low back trouble feels 95% recovered now, and isn't bothering my lifting at all.

It was humid as hell in the gym today, so the Speed Squats weren't as "speedy" as I'd have liked.  Also, I try to avoid max acceleration for the last 1/4 of the lift.  I sometimes find that "popping" up at the top bothers my back.

Haven't done Pause Squats in quite a long time, so I wasn't sure where the weight should be.  I Goldilocks'd that shit, and 235 was juuuuust right.

The program suggest Snatch Grip DL, but I've had trouble with deficit DLs aggravating my low back, so I didn't want to go that wide.  I went with my bench grip which is out to the rings.  I've wondered for some time about getting similar effects to deficit deads by just moving the grip out wider.  I started off a little too low on the first couple of reps (I could tell because I was scraping my shins suddenly).  I think I found the sweet spot, and these went pretty well.  My hamstrings and traps are fairly sore today, and the hamstring soreness at least is from these.

The program also calls for jump squats, but I've never felt comfortable with those.  I thought about doing DB or KB jump squats, but I thought I'd try hang-cleans instead.  I've never done these, and it took awhile to find how low to come down so that I could accelerate into the jump.  My left shoulder wasn't loving these, so we'll see.