Sumo DL, Upper Back, Dips

sRPE @8

BW - 224

Sumo DL - 

-    up to 365X1 @8.5

-    315X6, 6, 4* @6/7

Cable Rear Delt Laterals - X10, 9, 7 @10

Cable Rows - X15, 14, 10 @9/10

Bench Dips - BWX15, 16, 14 @9/10

*started getting some glute discomfort on the last Sumo back-off set, so I cut the set short.

A little low energy training on a Saturday early afternoon, and with the glute issue, decided not to do the "big hippers."  

3 Day SBD. Cycle 2. Session D.

sRPE @8.5

BW - 222

Deadlift - 

up to 355X1 @5.5

335 (80%)X3, 3, 3, 3 @5.5/6

Pause Squats - 255(74% of Squat)X2, 2, 2, 2 @5.5/6

GHR - BWX12, 12, 10 @7.5/8

BB Curls - 50X13, 11, 6 @9/10

super-set with

GHR Sit-Ups - BWX12, 11, 10 @7.5/9.5

Tweaked my low back/high glute on warm-ups for DL.  Made the rest of the workout a slog.

Pivot. Week 1. Session A.

sRPE @6

BW - 221

Box Squat - up to 345X1 @9

Wide-Grip Press, paused on chest - up to 125X2 @10

Pull-Downs with end-ROM drop-set - X10/6; 10/5 @~10

Been a roller-coaster couple of weeks fighting through a lingering cold, traveling for 3 days, then coming back with the flu.  Decided to stop trying to eke out gains from the prior training block, and just pivot and start a new block (hopefully) next week.

The planned new block would be lower rep work, so my plan here was to work up on some relatively novel variations to try and stimulate the skill of low rep work ahead of starting the block.

It's possible box squats are no longer novel enough for this kind of thing, as I pretty quickly aggravated my right glute.  So now I have that on top of everything else, lol.

WG dead-stop presses were fun if a bit awkward to figure out the grip width and walk out.

REALLY liked the mechanical drop-set on the pull-downs.  This kind of thing is becoming more popular in the body-building world as the literature around end-range partials for hypertrophy continues to grow.  What I did here was take a long ROM pull-down to technical failure then keep going only brining my upper arms down to ~parallel.  The burn on the drop-set partials was real.