Pivot Block. Cycle 2. Session A

 BW - 222

Band Chins (under knee) - BWX5, 5 @6/7

DB 1-Arm Rows - 80X8, 8 @~8

BB Curls - 62.5X14@7.5

DB Hammer Curls - 35sX10, 10, 10 @7.5/8.5

320 Beltless Deadlift - 285X3 @5.5

GHR (low setting) - BWX12, 12 @6/7

DB Upright Rows - 42.5sX12, 12 @~9

Pivot Block. Cycle 1. Session A and B.

 BW - ~225

Session A.

Band Chins (knee) - BWX4, 4 @6

DB One-Arm Rows - 80X8, 8 @~7

BB Curls - 60X14@6

DB Hammer Curls - 32.5'sX10, 10, 10 @7/8.5

320 Beltless Deadlift w/ Straps - 275X3 @5.5

GHR (low setting) - BWX11, 11 @~7

DB Upright Rows - 40'sX12, 12 @7.5/9

Session B.

Paused Dips - BWX7@6

Rope Pushdowns - X15, 15

Paused Bench - 190X3@6

DB Bench - 50'sX15, 15 @~6

Leg Raise on Elbows - BWX10, 10, 10@6/8

Band Chins (foot) - BWX7, 6 @7

Mostly old favorites here so nothing to really note.  Hoping a lot of banded chin up work of varying difficulty combined with sub-maximal chin ups (in dev blocks) will start to yield gains where other chin up strategies have fallen short.

Haven't done Paused Bench in a while.  Felt totally comfortable.

Block 10. Cycle 1. Session A.

BW - 229

Waist - 43.75"

sRPE @ 7

Squat -
320X3 @8
275X7, 7 @~7

Front Squat -
150X9 @7.5
145X9, 9 @7

Sumo DL w/ Straps - 290X5, 5 @7

GPP Day -
- DB Circuit: One-Arm Rows, Upright Rows, Curls - 7 minutes; 2 rounds; sets of 7-10
- Rower - LISS; 10 minutes

First session getting back to it after a rough few weeks of derailed training and a week of travel.

Testing some stuff I've observed with Emerging Strategies in this block.  Based on the last year of using that framework, my best results occur in the first 5 cycles of a training block, and then taper off for a couple of cycles before I pass my peak.  This will be a 10 cycle block where the first 4-5 cycles are my "2nd best" rep ranges and assistance movements transitioning into a 2nd round of 4-5 cycles with my "greatest hits" rep ranges and assistance movements.  With no pivot block in between, I'll see if I can extend my Time to Peak and if the cycle-to-cycle gains stay high, or if it still tapers off after the first 4-5 weeks and/or peaks around 7-8 weeks.

Something else I'm trying is cutting a set from each movement in the initial session/week to see if that helps with DOMS after little to no training the last couple of weeks.

Squats and Front Squats both went well.

Sumos w/ straps we're way off where I expected them to be on paper, but I was just a little gassed at this point, and didn't want to push the sRPE up.

Also taking advantage of the office gym to get some conditioning and some isolation/hypertrophy work that I always find it difficult to wedge into regular training sessions.