Block 17. Cycle 2. Session A.

sRPE @6

BW - 219

Curls - 50X13, 13 @~7.5

Press - 

135X2 @7.5

90X12 @6

Upright Rows - 70X15 @7

Toes-to-Bar (ceiling actually) - BWX3, 3 @~8

Deficit DL (plate) - 315X5 @6

Curls seemed to bounce back a bit this week.

Press felt a little off working up, but the top set felt solid even though it's the same e1RM as last week.

TTB at the "other" chin-up stations where I can actually push my feet flat against the ceiling at the top of the rep.  That's cool, but the trade off is the bar is a bit fatter and is smooth, so grip is a bit more work.

Don't really track a lot of accessory PRs, but 315X5 is certainly a DL PR pulling off a plate.

Pivot Block. Cycle 1. Session B.

BW - 217

Tempo DL 5-3-0 - 225X4, 4 @6, 7

Single-Leg Elevated Hip Thrust - BWX12 @8

Tempo Bench 5-3-0 -
135X4 @7.5
125X4, 4 @6

JM Press -
85X8 @8
75X8, 8 @6

Pull-Downs - X9, 7 @9

Leg-Raise - X10, 15 @6,10

Tempo DL was even harder than I expected.  Thought the weight would be light enough that I could go double-overhand, but had to switch to mixed grip and that still ended up being a challenge.  In this case, 5-3-0 means a 3 second pause right off the ground, and a 5 second eccentric.

Haven't done these single-leg elevated hip thrusts since back my DeFranco training days.  Still feels like it could be a useful movement in this context.

Nothing really to note about anything else.  Video is just of DL, Bench, and JMs.

HLM. Week 7. Day 3.

BW - 227

Safety Bar Squats - 290X5, 5, 5, 5

Press -
145X5
115X5, 5, 5

Deadlift - 340X5

290X5 is a Rep PR on SSB.  Last set "felt" @ 8.5, bar speed is @ ~7.

Press top set felt @ 10, looks @8.5.  Not sure what to think about that.  Doesn't seem like fatigue.  The warm-up sets were harder than I would have liked as well.

Last back-off felt @7, looks @7.

Deadlift top-set felt @ 7 for overall strength, but @ 8 for grip.  Bar speed looks @ ~7.  Gonna drop straps for all sets of rows, and see if that's enough of a kick in the butt for grip to keep pace.  I won't drap straps for heavy RDLs because they go to shit double-overhand for me.

HLM. Week 3. Day 1.

BW - 227

Squat -
375X3
300X5, 5, 5, 5

Incline Bench - 190X5, 5, 5, 5, 5

Chin-Ups - BWX3, 3, 3

BB Rows - 195X3, 3, 3

This might have been the smoothest set with 375 I've ever done.  I 100% that the Starr Protocol has allowed me to "reset" to better depth on the squat.  That depth seems to be taking some stress off of the adductor (I still feel a twinge in it moving through parallel, but nothing at the bottom), and it's giving me a stronger rebound out of the hole.  I was nervous going into this set as this is 20 lbs. heavier than the heaviest weight I've handled since I went on the protocol.  They just felt great.  Top set and last back-off set shown.

190X5 is a Rep PR for inclines.  This was a challenging weight on every set.  My grip is medium-close (top thumb knuckle on the smooth; about 1.5" out from Press grip), and the combination of the angle and the  closer grip makes the ROM feel forever long.  I had a spotter stand by for the last couple of sets.  I'm programmed to go up to 200 next week, but I'll play it by ear.  It would be great if the strength is there for it, but I'm prepared to do triples if necessary.  Last set shown.

Chin-Ups were whatever.  I'm just doing 3 sets and trying to leave a rep in the tank on every set (RPE 9, I guess).  The BB Rows will either trigger additional adaptations that allow chins to maintain/increase, or they won't.  Tired of living and dying by my chin-up strength for a while.

Rows felt a bit heavier than I expected after last week even though I was only doing triples.  A reminder that with movements that rely on smaller amounts of muscle, something that felt easy at 175, can feel much tougher 20 lbs. heavier even with less reps.  So I added the belt to makes sure I kept everything tight.  Had straps on hand, but those definitely weren't necessary.  Last set shown.

Maintenance / Rehab Block. Week 8. Day 2.

BW - 227

Squat - 235, 245, 255X15

Press -
120X5@7
135X3@7
155X2@9
165X1@10

Chin-Ups - BWX4, 3, 3, 3, 2

RDL - 275X5, 5

Pull-Downs - X12, 8, 6 (straight-weight; same weight as last session)

BB Curls - ~60X10, 9

Starr Rehab Squats continue.  Adductor was bugging me a bit during the first set, but not the others.  Weight has gotten heavy enough now, though, that low-back pump and conditioning are making it very difficult to complete all reps with good form.  Gonna drop on down to 10 reps per set. Last set shown.

Went into this session with a lot more intel on using RPE in the BBM way (gleaned from some YouTube videos by Alan Thrall).  Using the RPE chart, I was dropping the weight on the first and 2nd sets, and the third set would project to be around where it's been.  120X5 was supposed to be @6, but it felt much heavier than expected and was @7.  Based on my understanding of the BBM approach to RPE, I should have stayed there at the next set.  However, Press has been pretty demoralizing the last few weeks, and no progress has really been apparent.  The prospect of reducing average intensity again was a real bummer.  I'm about to go out of town to attend to some family issues, and really didn't want to leave it on this note, knowing I wouldn't be training again for several days.  So instead I just maxed out.  165X1 is a Rep PR.  That was nice to hit.  Some might say that indicates progress, but frankly 165 has been right around my projected max for a while.  Anyway. 

Chin-Ups were okay at the new, stricter, double-paused, chest to bar execution.  1 less rep than last time, though.  Whatever.  Press PR.

RDL felt pretty strong.  Grip seems to be the limiting factor right now.  May just pack straps next time.

Got a couple more total reps on pull-downs with the same weight as last time.

Curl strength was about the same.

Maintenance / Rehab Block. Week 7. Day 3.

BW - 227

Squats - 175, 185, 195X15

Press -
125X5
132.5X5
137.5X5

Chin-Ups - BWX4, 3, 3, 3, 3 (16 total reps)

RDL - 255X5, 5

Pull-Downs - X10, 8, 6 (straight-weight; +~5 lbs. from last time)

BB Curls - ~60X11, 8

Dropped Starr Rehab reps down to 15.  Much better.  Adductor feeling a bit better over the weekend as well.

Dunno about all this RPE business.  Part of it is trying to notate it when the system that's worked so well for me for years is an app that doesn't have a convenient way to input set-by-set notes.  If I had to say, these sets went @7, @9, @9.5.

Reset my form again on chins.  Re-dedicating myself to a paused hang at the start and the bottom of each rep and trying to bring my chest to the bar at the top of each.  Probably need to grab some video of it.  I think it was more "elbows to lats" than "chest to bar."

RDLs felt okay.  Probably most challenging grip-wise with the continuous tension.

Upped weight on pull-downs and they went pretty well.

Added a rep on curls.

Old Man Texas Method. Week 10.5. Middle Day

BW - 225

Squat - 325X5, 5, 5

Press - 135X5, 5, 5

Chin-Ups - BWX 7, 5, 4, 6 (first 3 sets before press, 4th set after)

Pull-Downs - X10, 10, 9 (straight-weight; plus "5" lbs. from last week)

BB Curls - 45X12, 10

Left adductor was killing me, but weight was fine on Squats.

After failing to get 5 reps on any sets with 140 last week, backed off to 135.  These were very hard.  Last set shown.

Chin-Ups actually felt pretty strong on the first couple of sets.  Dropped off on the third.  These sets were all done during warm-ups for Press.  Then I did the next set after Press and the strength was back.

Upped the weight on pull-downs.  Was feeling pretty fatigued, but still tried to keep rests short.  Couldn't get a clean 10th rep on the last set. 

Forearms were burning pretty good at this point which made curls kind of a bitch.  Hoping for some of the 'ol Adaptation here.

Old Man Texas Method. Week 6. Intensity Day

BW - 231

Squat - 390X5 (PR)

Bench - 230X5 (PR)

Deadlift - 375X3, 3

All in all, a solid if not spectacular session.  Squat moved well.

Bench was probably about RPE 9.5, but felt good.

Once again, I was hoping to come in and pull 375X5, but this time the bar started slipping out of my hand on rep 3, so it was another 2X3.  I'll just progress 2X3, I guess.  Per the Barbell Logic podcast, they believe it is important that the weight on I.D. continue to move up.  Both sets shown.

Novice LP. Session 49 (Greyskull Squats and Press)

BW - 226

Bench -
220X5
197.5X5, 5

Deadlift -
360X3
320X3

Chin-Ups - BWX7, 5, 4

220X5 is a Rep PR on Bench.  I should probably start filming these at some point.  RPE ~9.

360X3 is a Rep PR on Deadlift.  1st rep got in front of me a little bit, and my grip was starting to give a little on the last rep.  I don't remember ever having a grip issue on DL.  Considering how much chin-up volume I'm doing, I would have thought grip was covered.  But now that we're getting well past BW+100, chin-ups at BW + DL once every 2 weeks may not be enough stimulus to the grip.  Something to start thinking about.

Back-off set felt very strong.  Not quite speed work, but fast.

No dips today.  Was ready to get out of the gym, so just hit some chins.

LRB Back & DL. Vertical Pulling

BW - 208

Chins -
BWX5
+10X5
+20X4
+25X3
+35X1
+45X1, 1, 1
BWX16

WG Pulldown - X10, 9
RG Pulldown - X8, 8

DB Shrugs - 100sX20, 15

Bumped up the weighted sets a bit on chins, and also hit an all-around PR of 208(BW)X16.

Pulldowns were also feeling stronger.

Grip was the limiter on shrugs, I just didn't feel like chalking up on top of my straps for these.  Probably either need to just do that, or get regular straps.

LRB Back & DL. Squats

BW - 210

Front Squats -
BarX10 (paused)
95X5 (paused)
135X3
155X2
175X1
135X5, 5, 5, 5, 5 (00:30 rests)

RDL -
135X5
175X30, 15, 10

Paused Leg Presses -
3ppsX8
4ppsX8
5ppsX8, 8, 8, 10

My hands were still sore from pulling double-overhand on most of my worksets on DL on Monday.  Threw on straps and used chalk and got WAY more reps on the RDLs than I have been. Why not?  Doing the movement to build hams and glutes, not palms and fingers.  175X12 was my previous best with that weight.  Clearly blew it away with straps.

LRB Back & DL. Vertical Pulling

BW - 207

Chins -
BWX5
+10X5
+20X4, 3
+25X2
+35X1, 1
+45X1
BWX16

WG Pulldowns - X10, 8
RG Pulldowns - X8, 10

DB Shrugs - 100sX20, 15


207X16 is an all-around Chin PR!

Used the super-wide grip pulldown bar.  Much harder.  Usually I'm all right with that, but I didn't love the way this felt.

Grip gave out on shrugs.  May be the Oly straps I'm using, or maybe grip was just fried from high-rep RDLs the day before.

LRB Back & DL. Legs

BW - 208

High Bars -
BarX10 (paused)
95X5 (paused)
135X5
155X3
175X2
185X1
155X5, 5, 5, 5, 5 (30' rests)

RDL -
135X8
155X23, 12, 15 (50 total reps)

Single-Leg Press - 2ppsX12, 13, 12

Almost 3 weeks since my last leg training session, and this one took a lot out of me as a result.  Nevertheless, the 155X5X5 were all focused and I was pushing for maximum acceleration despite the short rests.

Also upped the weight on RDLs with the 350 method.  I did these strapless, and grip was the limiting factor.  I feel like I should commit to straps for these until such time as grip proves to be an issue on deadlifts.

Also upped the weight on single-leg press, but wasn't going to get close to 20 today.  I will stay at this weight and try to push them up.

Reps and Volume. Week 10. Deadlift

BW - 207

Deadlift -
135X5
185X4, 4
225X3
275X2
315X1
335X5, 5, 4

RDL - 185X15, 12, 12

DB Rows - 65X20, 18, 15

Single-Leg Curls - X16, 20, 12 (long break between 1st and 2nd sets)

So 335X5 is a Rep PR, and I did it for 2 sets.  This is my 2nd highest all-time, perceived 1RM, as well.  The highest was 345X4.  I stopped at 4 on my 3rd set because a mistake on my program sheet showed 14 total reps for the day, but it should have been 16.  You know what?  Since I got a Rep PR and then the same # of reps on the 2nd set, I'm going to call that good and go ahead and move up next week!

Had some chalk today so I didn't use straps on the RDLs.  This actually limited me on the 2nd and 3rd sets.  I even when mixed grip on the 3rd set.  I may start strapping up on the last set or two of these to make sure I'm getting the hamstring and glute work I want without being limited by weakened grip strength from all the deadlifting beforehand.

Chest-Supported Rows were all occupied so I busted out some one-arm DB Rows.  Easily matched a previous PR of 65X20.

Hung out between the 1st and 2nd set of single-leg curls talking to the strongest guy in the gym.  He talked to me about the bottoms-up squats he was doing (worked up to singles at 515 while I was there), a push-pull meet he'd just done and some other powerlifting discussion.  Nice guy.

Reps and Volume. Week 9. Deadlift

BW - 209

Deadlift -
135X5
185X4, 4
225X3
275X2
315X1
335X2, 2, 2, 2, 2, 2, 2

RDL - 185X15, 15, 15

Chest-Supported Rows - 90X15, 13, 11, 10

Single-Leg Curls - X15, 15, 10

Made a mistake on my notes for the day, and only thought I needed 14 reps at 335, but it was supposed to be 16.  Oh well, I could have gotten another set, and I was planning on staying at this weight next week anyway and just upping the reps-per-set.  Might like to start working toward 4X4 at this weight before moving up again.

Been awhile since I was able to fit in RDL.  The reps and volume were there much stronger than the last time I was doing these regularly.  That's a little surprising because my top end Deadlift strength has been off, and I thought it was because I hadn't been getting heavy hamstring and glute work in, so now I'm not sure.  The one caveat here is that I didn't have any chalk today, and so I strapped up for these.  It's possible that grip strength may have been limiting me on these more than I previously thought.  Regardless, as long as I'm pulling a bunch of volume sets on DL, I don't see any reason not to stay with straps for these for awhile and make sure I'm really getting the most work on the back of my legs.

Rows felt stronger, and single-leg curls continue to suck all the ass.

Full Body. Week 4. Squat

BW - 206

Squat -
BarX10 (paused)
95X5 (paused)
135X5
185X4
225X3
255X7, 3

DB Bench -
60sX16, 12, 6
45sX12

BB Complex - 95X5; 3 sets
1-Arm RDL, High-Pull, Push-Press, Cheat Curl, Yates Row

Gym closing early for Memorial Day, so I had to train in the AM.  I never feel as "strong" training in the morning.  Regardless of sleep and whatever.  I was hoping to approach 10 reps with 255 on the Squat, but I was having trouble even keeping my form tight and consistent.

Tried to push reps on the DB Bench, and I eked out a few on the first set, but then the bottom dropped out.  Finished off with the 45s to just try and up the overall volume.

Complex moved up to 5 reps this week, and was: Hard.  As.  Hell.  Gasping for air after 3 sets, and my forearms were screaming after 2.  Crazy.

LRB 365: Big-15. Phase 2. Week 6. High Bar

BW - 207

High Bar Squat -
BarX10 (paused)
95X5
125X4
145X3
185X2
215X1

185X15

RDL -
135X12
155X10, 10, 8

Lunges - BWX20, 20, 100 (last set R/P)

Solid all around session.  Still skipping calf raises because of right food soreness.

185X15 is my cycle goal for High Bars.  This was by far the most comfortable I've felt with this movement.  Finally finding a good spot on my traps for the bar, and also moved my grip in and am using a thumbs-around.  Felt good and tight throughout the movements.  I think I've set a nice baseline for incorporating this movement into programming going forward.

On the other hand, RDLs are feeling uncomfortable without straps.  I actually did my last couple of sets mixed grip.  I'm working hard to keep my knees tight and stretch the hamstrings way out.  It was kind of exhausting, and I need to replace my lost straps.

Decided to just rest/pause my way up to 100 on the last set of lunges.  Why not.

LRB 365: Big-15. Phase 1. Week 2. Front Squats

BW - 200

Standing Calf Raises - 3 sets of 15

Front Squats -
BarX10
65X5
85X4
95X3
125X2
145X1
125X19

RDL -
135X10
225X12, 8, 8, 11 (straps on last set)

Leg Press - 3ppsX15, 12, 12, 11

Remembered to do the calf raises this time.

125X19 is a Rep PR by default as I've never done high-rep fronts.  It's right at or above a projected 1RM increase as well.  Honestly, I think 20 was do-able, but it's my conditioning that's holding me back.  I've upped my walking frequency the last few weeks, and I'm hoping my wind starts to catch up to my strength so I can squeeze some more out of these high-rep squat days.

I did the front squats in clean position, and I think the strain on my wrists diminished my grip strength for RDLs.  Grip was a limiting factor on all 3 sets until I added straps for the 4th.

I think 3ppsX15 is a good baseline for narrow-stance leg pressing after high-rep front squats.  I'll keep working to push the reps on that weight.  On the last set, I though my right VMO was going to pop clean off.

LRB 365: Strong-15 Short. Week 4. Deadlift

BW - 200

Deadlift -
135X5
185X4, 4
225X3
245X2
275X1
285X1
295X1

265X3, 3, 3, 3, 3

RDL - 245X11, 6 (no straps)

Shrugs -
405X10
315X21

Chins (supinated) - BWX10, 5, 5

DB Curls - 35sX21, 9

Fun day at the gym.  Got drawn into some good conversation with one of the bigger/stronger guys at the gym after I started spotting his bench sets.  Meant longer rests between a lot of my sets, but this guy is friendly and eager to talk shop, and so I think it's best to roll with that and soak up as much information as I can.  I actually spotted him on OG T-Bar Rows (assisted reps) the other day as well.  Some interesting pointers from both conversations:
1)  He finds using a shorter bar on the old-school T-Bars to be easier leverage-wise.  He finds the full length bar sometimes seems to want to pull him forward, and it's easier to stay back with the shorter bar.
2)  He feels like once he started going touch-and-go with his deadlifts on rep sets he saw more improvement in his back strength.
3)  When he was body-building and squatting just to parallel, he felt like he strongly felt parallel like his hamstrings and hips would almost lock and bounce right there.  Since he's started going super deep with his squats that's completely disappeared.  I asked him if he thinks he's stronger since he started going deeper and he said he thinks so, but he didn't seem sure about that.
4)  After his main sets of bench press, working up to 330X5, and then backing off to sets of 5 around 305, he did sets of 5 paused with a cambered bar, and was singing the praises of that assistance exercise.
So right there are interesting points to keep in mind about 4 key movements.  Look forward to talking with him more in the future.

Deadlifts were strong today.  Honestly, I don't even remember much about the 295X1.  I set-up and before I knew it the pull was over.  I look forward to deadlifting all week and then don't even remember my top single.  Wtf?  The back-off sets were only okay.  They're doing some remodeling on the gym, and the new-ish platform I was pulling on wasn't level.  I kept shimming it up to try and fix it, but nevertheless the bar kept rolling away from me between reps. 

Instead of holding deadlift reps for time, I decided to save all my grip and attack 245 again on RDLs without straps.  So 245X11 is a Rep PR without straps.  The 2nd set was largely hampered by grip, so I feel this was the right choice.

Shrugs were a lot stronger this week.  Chins were weird because the adjustable station I've been using to do shoulder-width, neutral grips was unavailable due to the remodeling, so I had to do plain old supinated.  10 reps at 200 lbs. isn't bad for me lately though.

I don't track PRs on DB curls for god's sake, but curling was surprisingly strong today, and 35sX21 is certainly a personal best.

LRB 365: Strong-15 Short. Week 3. Deadlift

BW - 201

Deadlift -
135X5
165X5
185X4
225X3
245X2
275X1, 1
285X1

245X3, 3, 3, 3, 3

RDL - 245X12 (with straps)

Shrugs -
405X7
315X18

Chins (neutral, shoulder-width) - BWX8, 6, 5

Curls -
65X16, 8
45X15, 12

Good deadlifting today.  Everything felt strong and smooth.  Held the 285X1, and the last back-off set for time at the top.

Was pretty tired after all this.  I was pretty sure I could get an all-around PR on RDLs if I did one all-out set with straps, and I did.  Up till now, I've been using my back-off DL weight as my RDL weight.  Possibly, I should stay at this weight and stop using straps for the extra grip work...

Loading and un-loading the bar for shrugs felt like it took years, I was so tired.

Chins felt okay despite the low energy.

Even though I was tired, I had a while to wait for the bus, so I did 2 extra sets of curls just with an empty bar.  Yeah, yeah, I know.  "If you've got energy for extra curls, you could have done extra RDLs or chins."