S/B/D/R+ Week 3. Day C.

sRPE @8.5

BW - 227

Deadlift w/Straps -

-    up to 355X1 @8

-    315X3, 3, 3, 3, 3 @7/7.5

DB Bench - 60sX9, 7, 7, 6 @~8

Pull-Downs w/Straps - X10, 9, 8 @8/9

Cable Curls - X10, 9, 8, 8, 8 @~8

super-set with

Machine Knee Raise - X7, 7, 7, 7 @~8

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

Tough session.  Not sure if it was general end of the week fatigue, the added volume from this week catching up with me, or just normal ups-and-downs of training.  Looking forward to a couple of days off.

Pivot. Week 1. Day B.

sRPE @6

BW - 227

Bench - 

-    up to 205X1 @6

-    195X3 @7.5, 185X3 @6.5

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

Cable Rows - X11, 10 @8

super-set with

GHR Sit-Ups - BWX8, 7 @~8

Machine Standing Calf Raise - X12, 10 @~10

Rower - HIIT; 7 rounds

Out-of-town visitors came in the night before, and performance was a bit muted on this day.  

However, this volume (very similar to what I was doing in the last block) at these RPEs felt fairly easy.  The last few months, I've been pushing higher RPEs on average while being really conservative with volume.  I've been thinking to flip that script a bit and see if pushing volume again while holding back on intensity might alleviate some of the nagging aches and pains that have started to develop.

Son of a Bench Week 10. Day A.

sRPE @6.5

BW - 223

Bench -

-    up to 225X1 @8.5

-    185X5 @7

Lever Dips - 205X12, 7 @10

Hack Squats - 100X9, 8 @~8

super-set with

Pull-Downs - X10, 7 @8

1-Arm DB OH Extensions - 25X12, 8, 7 @10

super-set with 

Machine SL Calf Press - 195X13, 12 @10

Rower - HIIT; 5 rounds

Facilitated both a Birthday Party and a Memorial at the end of the week.  That prevented me from getting a 3rd session in, and left me coming into this session carrying additional stress.

Pretty good session all things considered!

Pressin' Out Week 9. Day C.

sRPE @ 7

BW - 226

Press - 125X3, 3, 3 @~7

High Incline DB Bench - 55sX11, 8, 6 @10

Deficit Flexion Rows - 145X9, 9 @9/10

super-set with

Seated Leg Curls - X10, 8 @~10

Pushdowns - X9, 8, 7 @~10

Almost skipped this session because of schedule.  But also maybe a sign that overall stress (life, gym, etc.) is starting to get a bit much, and may need to look at a pivot.

If things are going well on Monday, I could try to chip my lifetime Press PR, and then pivot to the next thing.

Pressin' Out Week 9. Day B.

sRPE @8

BW - 223

Press - 125X3, 3, 3 @~7

Cable 1-Arm Front "Y" Raise - X11, 9, 8 @10

Squat - up to 275X1 @6

super-set with

Lying DB Curls - 20sX11, 9 @9/10

ATG Pause Squats - 225X5, 5  @7/8

PJR Pullovers - 60X9, 9, 9 @7.5/8.5

Didn't push so hard on the PL Squats this week, and don't feel so beat up the next day. Still a tough session.

Possibly this training block is starting to have run it's course.

Chin-Up War Pivot. Day B.

sRPE @6.5

BW - 222

Chin-Ups - BWX3, 2 @7.5/6.5

Machine Pullovers - X12, 10 @8

SLDL - 

-    up to 335X1 @9

-    275X5, 5 @~7.5

Rope Pushdowns - X9, 8 @10

Rope Curls - X6, 6, @8/9

Nice easy session except for SLDL.  Mental fatigue definitely dissipating quickly as sleep has been good again for several nights in a row, and I'm having to hold myself back from pushing sets harder in the gym.  Expect some of the physical fatigue will continue to dissipate as well, and I'm hoping to feel great to start pushing again next week.

Upper Push, Leg Press, Curls

sRPE @8

BW - 225

Cambered Bench - 

175X1 @7.5

195X1 @8.5

210X1(PR) @9

225X1(PR) @10

185X4(PR) @10

Machine Flyes - X20, 15, 10 @~10

super-set with

Machine OH JM Press - X20, 15, 10 @8/9

Leg Press - 3ppsX12, 8, 9 @8/9

Seated DB Curls - 25sX12, 10, 9 @8.5/10

Thought I was gonna just chip my previous 205 PR with 210, but got a spot from Nick and 210 felt smooth.  Went YOLO for 2 plates and ground out a slow-ass PR.  Debated skipping the 4 Rep PR attempt, but I was till feeling fresh so I went for it.  Cambered Bench is obviously "weaker" than my competition Bench.  My last comp bench was 205 @8 so feeling good about where that might be sitting right now.

Definitely felt like something low stress was in order after all that so hit some Pec/Triceps supersets. 

Fatigue caught up to me heading into Leg Press and DB Curls. 

3 Day SBD. Cycle 2. Session E.

sRPE @7.5

BW - 219

Bench - 

up to 205X1 @6

195 (80%)X3, 3, 3 @6/7

CG Bench - 165 (70% of comp)X2, 2, 2, 2 @5.5/6

Chins - BWX2, 2, 2 @8/9

EZ Bar Pushdowns - X12, 12, 8 @7.5/10

super-set with

Machine Flyes - X12, 10, 7 @8/10

Low back discomfort from the prior session probably diminished by at least 50% by this session.  It didn't really bother me acutely during the session, but Bench felt very flat so maybe lingering systemic fatigue.  I'd hoped to go for 4 back-off sets, but when the 3rd set hit RPE 7, I called it.

Close-Grips were ok, Chins felt pretty weak.  Accessories were all fine.

3 Day SBD. Cycle 2. Session C.

sRPE @7.5

BW - 221

SBD singles at 80, 85, 90% of last e1RM:

-    Squat - 280, 295, 315X1 @4/7.5

-    Bench - 195, 210, 220X1 @5/8

-    Deadlift - 335, 355, 380X1 @4/8

Pull-Downs - X10, 10, 6 @8/10

super-set with

Hammer Incline - 

125X6 @10

70X9, 9 @10

Squats were solid.  Bench felt like I was carrying over specific fatigue from the previous session, and DL felt like it was hit by fatigue in general.

This day was feeling a little too low volume, so I'm adding in a pressing supplement.  Definitely over-shot the weight on the first set.

Low-Rep Volume PRs. Week 2. Session B.

sRPE @7

BW - 221

Chins - BWX2, 2 @~8

Cable Rows w/end-ROM drop-sets - X16/4, 14/4 @~10

BB Curls - 50X12 @6

DB Curls w/end-ROM drop-sets - 25sX10/4, 11/4 @~10

DB Rolling Triceps (021 tempo) - 40sX10, 10 @9/10

Think I've been training like this a bit too long.  Feeling a bit burnt out on it.  Might just scrap this and do something fairly different for a while.

Mid-Rep Volume PRs. Week 5. Session C.

sRPE @9

BW - 221

Press - 100X6, 6, 6, 6, 6 @6.5/8

Toes-to-Bar - BWX4, 4, 4, 4 @7.5/9.5

Belt Squat - up to 140X7 @6

Lots of fatigue still carrying over from jumping back into the full program on Monday.  All performance feeling generally muted, and leg DOMS majorly impacting anything lower body.

High-Rep Volume PRs. Week 5. Session D.

sRPE @8.5

BW - 220

Deadlift - 

405X1 @8

275X13, 13, 13 @6.5/8

Dips - BW+50X7, 7, 7 @8/10

1-Arm DB Rows (myo-reps) - 70X15, 5, 5, 4, 3 @ ~9

275 for 3 sets of 11+ is a Volume PR on DL.

270 (BW+5) for 3 sets of 5+ is a Volume PR on Dips.

Was really gassed at the end and just said "no" to conditioning.  There's a part of me that wants to run this all back for one more training week, but I think the cumulative fatigue is getting to be too much.  I'll either pivot next week, or maybe just start the new training block.

High-Rep Volume PRs. Week 5. Session C.

sRPE @7.5

BW - 220

Bench - 

235X1 @7.5

155X13, 13, 13 @5.5/9

Toes-to-Bar - BWX7, 4, 4, 4 @10/7

Leg Press (myo-reps) - 315pwX15, 5, 4, 3, 3 @~8.5

Rower - HIIT; 14 minutes / 8 rounds

155 for 3 sets of 12+ is a Rep PR on Bench.

This session was OK.  On the fence about if I should end this training block after this week, or see if I can squeeze a little bit more out next week.  Maybe I'll let DL day be the decider.  Oh, boy, I wish I'd gotten better sleep last night!

High-Rep Volume PRs. Week 5. Session B.

sRPE @8.5

BW - 220

Chins - BWX4, 3, 3, 3 @9/8.5

Pull-Downs - X8, 5 @8.5/10

BB Curls - 55X15, 15, 15, 15 @6.5/8

EZ OH Extensions - 65X14 @9

Stationary Bike - HIIT; 14 minutes / 8 rounds

55 for 3+ sets of 15 is a Volume PR on Curls.

Vertical pulling was all unexpectedly difficult today, and by the time I got to triceps extensions, I was very out of gas.  Skipped 2nd set to make sure I didn't skip conditioning.

That's 2 unusually fatiguing sessions in a row.  Next week may be a pivot week before the new training block starts.

Higher-Rep Volume PRs. Week 3. Session D.

sRPE @7.5

BW - 216

Deadlift - 

385X1, 1 @~6

255X17, 17 @7.5/9

Dips - 

BW+60X3, 3 @7.5/9

BWX14, 14 @7.5/10

Inverted Rows - BWX13, 13, 13, 13 @6/8.5

255X17 is a Rep PR on Deadlift.

216 (BW) for 2 sets of 14 is a Volume PR on Dips.

Late nights and back-to-back-to-back-to-back training days had me feeling run down so I skipped conditioning again even though I was about to be on vacation for 3 days.

Mid-Rep Volume PRs. Week 6. Session A.

sRPE @8.5

BW - 216

Squat - 

325X1 @7.5

255X10, 10, 10 @7/8

Press - 

115X1 @7.5

70X20 @10

GHR w/ Back Raise - BWX18, 15 @~9

Copenhagen Planks - BWX10, 10 @8/9.5

255 for 3 sets of 10 is a Volume PR on Squats.

70 for 20 reps is a Rep PR on Press.

That's gonna be it for pushing lower body stuff this week.  Fatigue is getting pretty high.  I'll see if I can grab some more Rep PRs on Curls, Bench, and Dips, but will mark through Squats and Deadlifts before starting a new block next week.

Block 18 (Exploratory). Cycle 6. Session A.

sRPE @6.5

BW - 216

Curls - 82.5X6, 6, 6 ,7 @7/10

Bench - 215X1 @~6

Machine Flyes - X10, 14 @7/10

Deadlift - 

405X1 @6

295X10 @5.5

SSB Pause Squat - 210X9, 9 @~8

82.5 is an all-time weight PR on Barbell Curls, and so every rep and set here is a PR as well.  

I skipped the back-off set on Bench trying to keep volume down outside of this blocks main lifts.  Kind of wish I hadn't because I didn't realize I was projecting a 13 Rep PR this week.  Oh, well, maybe I'll do that next week instead of the top set.  Although does that generate more pressing fatigue ahead of the last Press session of the block?  Hmmmm....

Deadlift was feeling really strong.  10 lbs. over last week's weight at the same RPE.  Back-off sets were a little harder though.

Block 18 (Exploratory). Cycle 5. Session C.

sRPE @6.5

BW - 217

Squats -292.5X8, 8, 8 @7.5/8.5

Dips - BW+60X4 @8

EZ OH Extensions - 60X14 @10

Low Pin Press - 127.5X3, 3, 3 @8

Gaspari Bar Curls - 62.5X12 @10

Was starting to feel run down, sRPE was creeping up, and RTS TRAC app was suggesting dropping a set from each movement so that's what I did.  Subjectively, I feel noticeably better.  I'm going to do a hybrid next week where I drop a couple of main movement sets and a couple of 2nd slot back off sets.  I suspect I could have gotten the same benefits while keeping things like the 2nd set of OH Extensions and Curls for example.

292.5 is a 2X8 PR on Squats, and I got 3 sets. 

Block 18 (Exploratory). Cycle 5. Session B.

sRPE @7

BW - 218

Press -

130X4, 4, 4 @8/9

122.5X4 @~8

Chin-Ups - 

BWX7 @8

NG Density; 1 rep every 0:15; 5:00 / 20 total reps @8

Machine Pullovers - X15, 12 @8/10

Toes-to-Bar - BWX6, 5 @8/10

DB Curls (myo-reps) - 40sX12, 4, 4, 4, 4 @~10

Everything was a little blah today.  The TRAC system in the RTS app says I should reduce volume by 1 set on each movement in my next session.  I usually don't take that advice, especially if sRPE is more-or-less on target, but it might be a good idea.  Especially since next session is Squats, it's on Christmas Eve, and I have to go in the morning because the gym is closing early.  Yeah...

First and third sets of Press with 130 felt really good.  Form felt really locked in, but RPE still crept up on that 3rd set, so I dropped back for the fourth.  Still an outside chance I could hit a 4X4 PR at the end of the block.

Everything around my shoulders was feeling run down after Press so I focused on stopping chins @8.  That ended up being a couple reps less than last week, but that's fine.  My tentative rule was that if I drop in reps on the main set, that I add reps on the density work, and so I added 0:30/2 reps there, and that was fine.  Also added a set to the pullovers, but that was planned for this week.

At this BW, 1X6 is technically an e1RM PR on TTB.  Still can't get 2X6 which is the PR I wanted.

Upped weight on DB Curl myo-reps, but had to scale the reps back.  Will probably drop back in weight next week.

Block 18 (Exploratory). Cycle 2. Session C.

sRPE @7.5

BW - 220

Squats - 282.5X8, 8 @8

Dips - 

BW+80X4 @8.25

BWX11 @9

EZ OH Extensions - 70X7 @10

Low Pin Press - 122.5X3, 3, 3, 3 @~8

Gaspari Bar Rotating Curls - 55X12, 14 @8/10

Tougher than usual session all the way around.

Over a year since I've gone this hard on Squats, I think.  Immediately pre- and post- the first lockdown I was doing sets of 6 @~8.  Anyway, these were fairly tough.  I was very focused on depth, and so took my time, breathing and resetting between most reps, etc.  I've mostly kept rest times in the 2-3 minute zone.  I expect rest times on these to be consistently over 3:00.

Dips were supposed to be @7 with this weight [shrugs].

Trying to decide where @10 is on OH extensions so that I don't get stuck with the bar behind my head is interesting.

Pin Pressing is such a weird experience.  On one hand, these feel really hard, but on the other hand, don't seem so fatiguing?

Rotating Gaspari Bar Curls feel...interesting...on my wrists.  Not painful, but an unusual feeling of tension.