S/B/D/R Week 1. Day C.

sRPE @8

BW - 228

Deadlift - 

-    up to 365X1 @7

-    325X3, 3, 3 @~7

DB Bench - 60sX8, 8, 7 @8

Pull-Downs - X8, 8, 7 @8/10

BB Curls - 60X9, 8, 7 @8

super-set with

GHR Sit-Ups - BWX8, 7, 6 @8/8.5

Stationary Bike - HIIT; 0:20/1:40; 14 minutes

I was already dragging much ass coming into a hot and humid gym today, so the workout was a slog.

Nevertheless, DL was better than expected.

Reap What You Row Week 4. Day A.

sRPE @7.5

BW - 224

BB Rows -

-    up to 225X3 @9

-    161X8  @6.5

-    185X6, 6 @8/8.5

Pulldowns - X9, 8, 7 @8

Hack Squats - 100X8, 8, 6 @8

super-set with

Lever Incline - 70X8, 8, 7 @8

BB Curls - 65X9, 7, 6, 7 @8/9

I thought I was really strong on Rows today, until I realized the bumpers I was using were 15 kgs and not 45 lbs.  

Still that's around a 10 lb. increase in E1RM over the last few weeks even while working around elbow and wrist issues. Not a bad place to be in the last week of this block.

I'll pivot next week to a more balanced S/B/D/R block (like the previous one) to assess where I'm at, and then plan my next move.

Reap What You Row Week 3. Day A.

sRPE @8.5

BW - 223

BB Rows - 

-    up to 200X3 @7

-    add straps - 170X8, 8, 8, 8 @7/9.5

Pulldowns w/Straps - X8, 8, 8 @~8

GHR - BWX10, 10, 8 @8

super-set with

Bench Dips - BWX14, 10, 9 @8

BB Curls - 65X8, 7, 6, @~8

super-set with

1-Arm Cable Wrist Extensions - X10, 8, 8 @8/9

Stationary Bike - HIIT; 0:20/1:40; 8 rounds

If adding straps, adding wrist extension work, and subbing bike for rower doesn't yield any real relief by EOW, I'll have to make more drastic changes to programming.  Issues are effecting me outside the gym too much. 

Reap What You Row Week 2. Day A.

sRPE @7.5

BW - 224

BB Rows - 

-    195X3 @7

-    165X8, (add straps) 8, 8 @~8

Pulldowns - X8, 8, 9 @8/9

Hack Squats - 100X8, 7, 7 @~8

super-set with

Lever Incline Press - 70X8, 7, 7 @8

BB Curls - 65X8, 7, 6, 6 @~8

Rower - HIIT; 0:20/1:40; 10 rounds

Was able to increase volume again on this session.  However, elbow pain is fading over the weekends, and then peaking following training sessions.  I tried adding straps part way through back-off rows to see if that would help, and it maybe did a little.

I think I need to switch to stationary bike for my HIIT for a while and see if laying off the rower makes a difference.  Just got up to 20 minutes on the rower, but may have to back off that initially when switching movements.  

Reap What You Row Week 1. Day A.

sRPE @ 6.5

BW - 226

Beltless BB Rows - 

-    up to 185X3 @6

-    160X8 @8.5

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

Hypers - 25# behind head X7, 7 @8

super-set with

Bench Dips - BWX14, 10 @8

BB Curls - 65X8, 6, 6, 6 @8/9

Rower - HIIT; 0:20/1:40; 10 rounds

Decided to go ahead and start my Row specialization block with the new week.  I've started recent specialization blocks with much lower volume, but I used this last pivot block to really drive up sub-maximal work capacity.  So I'm coming into this block having everything but BB Rows already at max anticipated volume, and this is still less volume than I was doing the last few weeks.

I would have probably gone for more sets on Rows as well, but I've some nagging issue on the outside of my right elbow that I'm working around.

Also upped HIIT to 10 rounds.

Pivot. Week 3. Day C.

sRPE @8.5

BW - 224

Deadlift - 

-    up to 360X1 @7.5

-    315X3, 3, 3, 3 @6/7

DB Bench - 65sX9, 7, 6, 6 @8

Cable Rows - X12, 9, 8 @8

BB Curls - 70X7, 6, 6, 6 @8

super-set with

GHR Sit-Ups - BWX8, 7, 6, 5 @~8

Rower - HIIT, 7 rounds

Basement of the building was full of water again, and the humidity in the gym was pretty rough.  DLs felt weak out of the gate, and it's hard to tell if that was environmental or other.  Everything else was fairly flat compared to recent sessions, but overall session RPE was definitely elevated by the atmosphere.

Pivot. Week 2. Day B.

sRPE @7

BW - 228

Bench - 

-    215X1 @7.5

-    185X3, 3, 3 @~7

Hack Squats - 100X9, 8, 8, 7 @~8

Cable Rows - X11, 10, 10 @8

GHR Sit-Ups - BWX8, 7, 7 @8

super-set with

BB Curls - 70X8, 7, 7 @8

Rower - HIIT; 7 rounds

Solid session.  Low back didn't like me using flexion on the cable rows, but was fine with a rigid spine. 

Pivot. Week 1. Day C.

sRPE @7.5

BW - 227

Deadlift - 

-    up to 345X1 @6.5

-    315X3, 3 @7/7.5*

DB Bench - 65sX8, 7, 6 @8

Cable Rows - X12, 10 @7.5/8

BB Curls - 70X6, 6 @~8

super-set with

GHR Sit-Ups - BWX8, 7 @8

Rower - HIIT; 7 rounds

*tweaked my back on the first back-off set, and the 2nd back-off set was done with a slow tempo.

I was able to complete the workout without any issue, and the rest of the workout was fine. 

Dippin' into Dips Week 1. Day B.

sRPE @7

BW - 226

Dips - BWX5, 5 @~6

Incline DB 45-deg. Raise - 20sX9, 8 @10

ATG Pause Squat - 

-    315X1 @9

-    225X5, 5 @7/8

BB Curls - 90X10, 6(PR) @~10

DB LTEs - 20sX11, 10 @~10

Adductors were like, "since when do we Squats 2X in 1 week?" 

Nice little Volume PR on Curls.

Chin-Up War Week 11. Day A.

sRPE @7

BW - 220

Chins -

-    up to BW+45X1 @9.5

-    BWX5, 5, 5, 5 @7.5/9.5

CS Rows - 160X8, 7, 5 @9.5/10

GHR - BWX15, 11 @9.5/10

DB OH JM Press - 30sX11, 8 @~10

BB Curls - 95X10(PR) @10

Been a rough week, but managed to drag myself to the gym and grab a Rep PR on Curls.

Chin-Up War Week 10. Day A.

sRPE @7.5

BW - 224

Chins - BWX8, 5, 4, 4 @9/10

CS Rows - 135X15, 10, 8 @~10

Hack Squats - 125X10, 8 @~9

EZ OH Extensions - 60X11, 8 @~10

BB Curls - 85X8, 8, 8, 8(PR) @7.5/9

Chin strength came back a bit over last week, but still feeling plateau-y.  However, recovery is still feeling ok so I'm not sure if I should keep grooving here for a while, or think about shifting focus.  Hitting 10 reps does not feel imminent.  Maybe I back off the initial sets and see if I can hit 4 sets of 5?  Sets of 6 across at ~this BW would set some Volume PRs...

Chin-Ups remain one of my worst lifts.  However, all around upper body pressing strength is definitely in the chat.

85 for 4 sets of 8 is a Volume PR on curls.  I've backed off the RPE on the initial sets the last couple of weeks so I can grab these low-ish hanging Volume PRs.  

Chin-Up War Week 9. Day A.

sRPE @8

BW - 224

Chins - BWX6, 5, 4, 4 @9.5/9

CS Rows - 135X14, 10, 8 @9.5/10

GHR - BWX14, 11 @9.5

1-Arm DB OH Extensions - 25X13, 11 @9.5/10

BB Curls - 85X10, 10(PR), 10(PR) @7.5/10

Recovery has been off, and I think that impacted Chin-Up strength out of the gate.

85 for 2 and 3 sets of 10 are Volume PRs.

Chin-Up War Week 8. Day A.

sRPE @7

BW - 223

Chin-Ups - BWX9, 5, 4, 4 @10

CS Rows - 135X13, 9 @~10

Roman Chair Squats - BWX15, 12 @~9

BB OH Extension - 45X12, 10 @9

BB Curls - 85X13(PR), 8(PR) @10

Chins felt a little flat week-over-week.

Rep and Volume PRs on Curls. 

Chin-Up War Week 7. Day A.

sRPE @7

BW - 226

Chins - BWX9(PR), 5, 4 @10/9

CS Rows - 135X11, 10 @10

Hypers - BWX16, 14, @8/9

EZ OH Extensions - 55X12, 10 @10

BB Curls - 85X12(PR), 7(PR) @10

Another Rep PR on Chins, but barely got that last rep over the bar.

Wasn't feeling GHR today, so just kicked out some hypers instead.

85 for 12 is a Rep PR on Curls, and for 2 sets of 7 is a Volume PR as well.  Feel like I may shoot for a new 95# Rep PR with a 45# barbell at the end of the block.  

Chin-Up War Pivot. Day A.

sRPE @6.5

BW - 224

Chins - BWX8, 4 @9.5/8

CS Rows - 135X8, 7 @7.5/8

GHR - BWX14, 12 @9.5/9

1-Arm DB OH Extensions - 25X13, 10 @10

BB Curls - 85X8(PR), 6(PR) @~8

Reduced volume and intensity and swapping out Chin-Up Accessories this week.

85X8 and for 2 sets of 6+ are Rep and Volume PRs on Curls.  I didn't even know that at the time.  Nice to get some PRs at lower RPE.

Chin-Up War Week 5. Day A.

sRPE @9

BW - 224

Chins - BWX8(PR), 6(PR), 4, 4 @~10

DB Rows - 100X11, 10, 8 @~10

GHR - BWX13, 11 @~10

DB OH Extensions - 45X13, 10 @9/10

BB Curls - 75X16(PR), 12, 12(PR) @~10

224 BWX8 is a Rep PR on Chins, and for 2 sets of 6+ is a Volume PR.

On Curls, 73X16 is a Rep PR, and 3 sets of 12+ is a Volume PR.

Things are getting a bit gut busting, so I think I'll push through this week, and then do a slight pivot to some different accessories.

However, my Chin-Up and Curl strength have increased by over 10% from where I started this block.  By my metrics, Chin-Ups are no longer (currently) my worst lift.  I want to do another block to see if I can at least shore up these gains if not make more, and then I'll switch focus to something else.

Chin-Up War Week 4. Day A.

sRPE @7

BW - 225

Chins - BWX7(PR), 5, 4, 4 @10

1-Arm DB Rows w/Strap - 100X11(?PR?), 9 @~10

Belt Squat - 105X10, 10 @~8

EZ OH Extensions - 55X11, 10 @~10

BB Curls - 75X15(PR), 10 @9/10

7 reps of Chins at this BW is a PR, and also got another PR set of Curls.  

I think my heaviest set of DB Rows is 100X9, so that set of 11 is probably a PR too, but I haven't been keeping a log of my DB Row PRs.  I was supposed to do 3 sets today, but I forgot.  I'll likely stay at 100 next week while I add that extra set in.  

Chin-Up War Week 3. Day A.

sRPE @7

BW - 223

Chin-Ups - BWX6, 5, 4, 4 @9.5/10

1-Arm DB Rows w/Strap - 95X12, 11 @~9

GHR - BWX13, 10 @9.5/10

Machine OH JM Press - X12, 10 @10

BB Curls - 75X14(PR), 8 @10

Solid session after returning from a weekend of Cheese, Beer, Log Splitting, Heat, Walking, and Poor Sleep.

Consecutive weeks of Rep PRs on Curls is nice.

Chin-Up War Week 2. Day A.

sRPE @7

BW - 224

Chins - BWX5, 4, 4 @9.5/10

1-Arm DB Rows w/Strap - 90X13, 11 @9.5

Hack Squats - 125X9, 7 @~9

BB OH Extensions - 50X10, 8 @~9.5

BB Curls - 75X13(PR), 7 @10

Just realized that 75X12 on Curls last week was also a Rep PR.

Chin-Up War Week 1. Day A.

sRPE @8

BW - 224

Chins - BWX4, 4 @9.5/10

DB 1-Arm Rows w/Straps - 85X15, 13 @9.5/10

GHR - BWX13, 12 @8/9.5

super-set with

Hammer Incline - 40X15, 12 @8.5/10

BB Curls - 70X12, 10 @~9.5

Easing into a Chin-Up specialization block.  Every day will have:

Chin-Ups

Upper Back Accessory

Legs and Pressing

Biceps

Volume on Chins, Upper Back and Biceps will tick up weekly.  Cautiously shooting for 10 work sets weekly of each, but want to ease into that as it's over 2X what I was doing last block. Volume on Legs and Pressing will look to <10 weekly work sets of each.

This session was a bit tougher than I expected it to be.  Really not sure why my pressing strength on Hammer Incline was so off.