Upper Back, Hips

sRPE @7

BW - 227

Upper-Back Attack - 

-    CS Rows - 100X16, 12, 10 @9.5/10

-    CS Scap Retractions - 100X12, 12, 11 @9.5/10

-    CS Rear Delt Rows - 45X15, 13, 10, @9.5/10

-    Cable Rear Delt Flyes - X9, 9, 7 @10

"Little Hipper" -

-    HLR - BWX7, 6, 6 @8.5/9

super-set with

-    Cophenhagen Planks - BWX15, 12, 12 @8/9

Only plan going in today was Chest-Supported Rows.  Decided to just park myself at the CS Row and do a bunch of upper back stuff.  The CS rear delt rows were a little funky so I hit some rear delt flyes to make sure they got good and worked.

If I was going to do this again, I might start out with the Flyes then go CS Rear Delts -> CS Rows - > CS Retractions.  Or maybe it would depend on whether I was prioritizing Rear Delts vs. General Upper Back.

I've had an idea of super-setting HLR, GHR, and Cophenhagens, and in my mind I was calling it "The Big Hipper."  I did GHR in the previous session, so I did a "little" version.  

Here the next day, my upper back is very fatigued, and my hips are very sore.

Upper Push, HLR, Curls

sRPE @7.5

BW - 222

Log Clean & Press -

125X1, 1, 1 @~8

145X1 @~9

DB Bench - 60sX10, 9, 7 @9/10

Machine Flyes - X7 @10

Hanging Leg Raise w/straps - BWX10, 8, 7 @8/9.5

Machine Preacher Curls - X10, 8 @10

super-set with

Cable Rear Delt Flyes - X10, 7 @8/10

First time using a Log for anything.  I warmed-up with the lightest weight log (~50#), and then moved to the next lightest (~125#) for working sets.  Interestingly, the lighter log has a larger diameter, and I found it made the rolling transition from lap to chest easier than with the smaller diameter.  I think I possibly could have handled more weight with the larger diameter log.

During my recent hypertophy focused training, I felt like I was getting more "training artifacts" (burn, pump, DOMS, etc.) from really deep DB Flat and Incline Benching than I did from really deep machine flyes.  Today, I tried using the Flyes as a finisher after the DB Bench.  Hard to say how much impact it had, but I definitely have some pec DOMS today.

I thought I would do Hack Squats but the machine was ocupado.  Decided to pivot to HLRs since I haven't done ab and hip flexion work in a while.  

Finished with some more stuff I've never really done.  Using the behemoth preacher curl machine, and bent-over cross-body rear delt flyes.  Preacher curls were ok, but the rear delt flyes felt really good.  Might bookmark those for later.  

BBM PB I Block 1. Cycle 5. GPP Session A.

sRPE @5.5

BW - 205

Chins - BWX5, 5, 5, 5 @8.5/9

DB Rolling Triceps - 40sX13, 13, 13 @~7

Hanging Leg Raise w/Front Lever - BWX8, 8, 8 @~8

Airdyne - LISS; 30 minutes

BBM PB I Block 1. Cycle 4. GPP Session A.

sRPE @6

BW - 203

Chins - BW+5X4, 4, 4, 4 @8/9

DB Rolling Triceps - 40sX13, 13, 13 @7/9

Hanging Leg Raise w/ Lever - BWX9, 8, 5 @8.5/10

Airdyne Bike - LISS; 30 minutes

Since I've been able to do full Toes-to-Bar, I've been modifying the way I do HLRs to parallel.  I wasn't sure what to call it, but looking at calisthenics resources, it appears to be called a front lever.  I'm sure it's not a full lever, but I haven't taken video yet to see where it is.  Pretty taxing on grip strength. 

BBM PB I Block 1. Cycle 3. GPP Session A.

sRPE @6

BW - 204

Chins - BWX4, 4, 4, 4 @~8

DB Rolling Triceps - 40sX13, 13, 13 @~8

Hanging Leg Raise - BWX8, 8, 8 @7.5/9.5

Airdyne Bike - LISS; 30 minutes

First regular GPP session after a couple weeks of schedule disruption.  Everything was fine if creaky.

BBM PB I Block 1. Cycle 1. GPP Session A.

sRPE @5.5

BW - 202

Chins- BWX3, 3, 3, 3 @~6.5

DB Rolling Tri's - 35sX15, 14, 13 @8/9

Hanging Leg Raise - BWX8, 8, 7 @6.5/8

No conditioning today because I was in a time crunch.  I've already got a brisk, 25 minute walk each way to and from the gym so there is still some conditioning work in every training day.

Block 19 (Tier 2). Cycle 6. Session B.

sRPE @8

BW - 213

Press - 

110X7, 7 @~8.5

95X7, 7 @7

Chins- BWX7, 4, 4 @7.5/8

Toes-to-Bar - BWX5 @8

Hanging Leg Raises - BWX13 @9

BB Rows - 145X10, 10, 10 @8/9

Had to gas at all walking into the gym today and everything was a chore.  Likely a combination of my restrictive diet post-diagnosis, and just general stress.

Block 19 (Tier 2). Cycle 5. Session B.

sRPE @7

BW - 218

Press - 

112.5X7, 7, 7 @8/8.5

107.5X7 @8.5

Chins - BWX7, 4, 4 @~8

Toes-to-Bar - BWX5 @8.5

Hanging Leg Raise - BWX12 @8

BB Rows -

152.5X10 @8.5

145X10, 10 @8/9

107.5 for 4X7 is a Press PR.

Received a Diabetic diagnosis yesterday, so I was very much in the "punch the clock" mindset in the gym.  Honestly left the gym feeling better than usual, and a reminder that it's a good way to approach sessions.

Also, as I wrap my mind around my diagnosis and start making lifestyle changes, there's no telling how gym performance may fluctuate. 

Block 19 (Tier 2). Cycle 4. Session B.

sRPE @7

BW - 220

Press - 

120X6 @~10

110X7, 7, 7 @8

Chin-Ups - BWX6 @8

Toes-to-Bar - BWX4@8

Hanging-Leg Raise - BWX11 @8

BB Rows - 150X10, 10, 10 @~8

Woof.  Really bad day for the Press.

Got to jawing with some folks at the gym and forgot to do Density chins.

Block 19 (Tier 2). Cycle 3. Session B.

sRPE @6.5

BW - 217

Press - 115X7, 7, 7 @~8

Chins -

BWX6 @8

Density; 1 rep every 0:10; 1:20 / 8 total reps @7.5

Toes-to-Bar - BWX4 @~8

Hanging Leg Raise - BWX10 @8

Hanging BB Rows - 145X10, 10, 10 @~8

Session felt a bit more "upright."

115 for 2X7 and 3X6 are Volume PRs.  Think I just need to be a bit more conservative with my target weights for this movement.  Will target a 2.5# jump next week.  Will also be adding a set.

Decided to pull back on the density chins.  Last time I did 1/0:10 I got up to, like, 4:00/24 reps @10, but that's just not where I'm at now.  Gonna keep it well sub-max for a while and see how both total chins go, and general feelings of stress go.

TTB is fine, but HLR and Hanging Rows both feeling good.

Block 19 (Tier 2). Cycle 2. Session B.

sRPE @6.5

BW - 218

Press - 

120X5 @8

112.5X7 @7.5

Chins - 

BWX6 @8

Density - 1 rep every 0:10; 2:20 / 14 total reps @9.5

Toes-to-Bar - BWX3 @7.5

HLR - BWX9 @8

Hanging BB Rows - 142.5X10, 10 @8

Really up-and-down session, but generally smoother than Monday and definitely more on target sRPE-wise.

Don't know what happened with Press.  Last week was 112.5 for 2X7 @7.  Was looking for 120 for 2X7 today, but NOPE.

Generally, the first half of this session was a struggle, but the last half went well.

Block 19 (Tier 2). Cycle 1. Session B.

sRPE @6

BW - 217

Press - 112.5X7, 7 @7

Chin-Ups -

BWX5 @6.5

Density - 1 rep every 0:10; 2:20 / 14 total reps @7.5

Toes-to-Bar - BWX3 @7

Hanging-Leg-Raise (90 degrees) - BWX8 @7

BB Rows - 135X10, 10 @~7.5

112.5 for 2X7 is a Volume PR.  Don't get many PRs in my intro weeks!  

This e1RM is also at 97.9% of where I ended my last block.  I used Tier 2 (2nd best) Pivot programming, and that result is even better than the last time I ran that pivot block (before Block 14).  The average starting e1RM between block 14 and 19 is 97.83%

Chin-ups also felt fairly strong on the main set (97.4% e1RM drop-off).  Not quite as good as the last time I ran this pivot (98.3% prior to Block 12), but both this result and the average between them of 97.8% is still better than the next best pivot I've run.

Density chins were tough, though.  The 1 rep every 10 seconds is just hard for me.  I remember it being fairly brutal through-out the last time I ran it, but it yielded good results so we'll see.

TTB also starting off strong.  This e1RM is 101% of the end of the last block!  That's even better than the last time I ran this Tier 2 pivot.  Getting pivot strategies that toy with 100%+ on e1RM change pan-deload is a stretch goal.  I don't really expect to reliably have e1RM maintain much less increase over a pivot/deload, but maybe?

Rows here are actually a Curls accessory.  Again, it's not intuitive for me to increase Curls strength by doing Rows and Pull-Downs, but my 2nd best Curls block of the last couple of years was actually a Chins-focus block where I didn't do any Curl variations, but did Rows, and Pull-Downs.  So we'll see what happens running that again.

Block 15. Cycle 7. Session A.

BW - 221

sRPE @7

Curls - 

67.5X12, 12, 12 @8.25/10

57.5X20 @10

Bench - 

215X1 @7

150X6, 6 @6/8

Toes-to-Bar - BWX6 @9

Hanging Leg Raises - BWX7, 7 @~6

Leg Press - 510X10, 10 @7.75/9

67.5 for 3X12 is a Volume PR on Curls, and 57.5X20 is a Rep PR.  Last week of the Block so I pushed the weight a bit to get that volume pr.

BWX6 is a Rep PR on Toes-to-Bar.  Again, pushed past target RPE to get a PR in the final week.

Block 15. Cycle 6. Session A.

BW - 222

sRPE @7

Curls - 

65X12, 12, 12 @~8

57.5X19 @10

Bench - 

212.5X1 @7

147.5X11, 11 @~6

Toes-to-Bar - BWX5 @8.5

Hanging Leg Raises - BWX7, 7 @~7

Leg Press - 500X10, 10 @~8

57.5X19 is a Rep PR on Curls.

222 (BW)X5 is a Rep PR on TTB.

Block 15. Cycle 5. Session A.

BW - 217

sRPE @7

BB Curls -

62.5X12, 12, 12 @8/9

55X20 @10

Bench - 

212.5X1 @7

145X11, 11 @6/7.5

Toes-to-Bar - BWX4 @7

Hanging-Leg Raise - BWX7, 7 @6/7

Leg Press - 5.5ppsX10, 10 @~8

55X20 is a Rep PR on Curls.  Everything went generally well today showing mild-to-good improvement on all movements and sRPE was on point (humidity wasn't so terrible today).   

Block 15. Cycle 4. Session A.

BW - 219

sRPE @ 7

BB Curls - 

60X12, 12, 12 @~7

55X18 @10

Bench - 

207.5X1 @7

142.5X11, 11 @6/7

Toes-to-Bar - BWX4 @7.5

Hanging Leg Raise - BWX7, 7 @6/7

Leg Press - 470X10, 10 @7.5

Solid session.  Right where I'd like to be in terms of sRPE and still showing progress over previous week.

Block 15. Cycle 3. Session A.

BW - 221

sRPE @ 6

BB Curls - 

57.5X12, 12, 12 @~8

50X21 @10

Bench - 

205X1 @7

140X11, 11 @6

Toes-to-Bar - BWX3 @7

HLR - BWX6, 6 @6

Leg Press -440X10, 10 @~7

BW jumped during vacation.  Should see the trend back downwards.

sRPE was also than lower than last week's session despite higher volume.  Going to chalk that partly up to vacation as well.  If it's still light after next week, I may look to add volume.  Likely to Leg Press.

50 lbs. would be a 19 rep PR on curls, and I got it for 21.  Nice to hit any PR since I reset to stricter form to ease left elbow discomfort.

Bench felt about how I want it to feel this block.  Top set fast, and back-off sets easy.  Between this and elbow trouble from curls, I can really fuck things up for the harder Press workout in the following session if I'm not careful. 

Hanging ab work was all easy as well.  Tempted to add volume here if this session is still so easy next week, but this is one of my lowest priority movements this block, so I probably shouldn't.

Leg Press went really well.  30lb. jump from last week while adding a set, and with no real increase in difficulty.  Also no adductor "feels" on the movement this week.  Slotting this movement in on this day so far seems to be helping meet my goal of not having a bunch of adductor issues from Squatting this block.

Block 15. Cycle 2. Session A.

BW - 217

sRPE @7

Curls - 

57.5X12, 12 @8

50X17 @9.5

Bench -

202.5X1 @7

137.5X11 @6

Toes-to-Bar - BWX3 @7

Hanging Leg Raise - BWX6, 6 @~6

Leg Press - 4.5ppsX10 @6.5

Having to do a condensed training week because of travel, so I'm not adding volume in week 2 the way I would normally.  So looking to hit full volume/intensity in Week 4 instead of next week.

Had some mild adductor discomfort on Leg Press, but I think it will be to the good for Squats in session C, but we'll see.

Block 15. Cycle 1. Session A.

 BW - 218

sRPE @ 6

BB Curls - 

52.5X12 @7

45X20 @8

Bench - 

200X1 @6.75

135X11 @6

Toes-to-Bar - BWX2 @6.5

Hanging Leg Raises - BWX6 @6

Leg Press - 4ppsX10 @7.5

Got a bad respiratory infection and had to travel over the last couple of weeks, so ended up grudgingly just taking the time off and not doing a pivot block.  So, in addition to ramping up volume in the intro weeks of the new block, I'll also be ramping RPE.

That being said, performance here slightly exceeded targets across the board.  But sometimes the first session after a lay-off is like that.  We'll see how the rest of this week and next week goes.

Block 14. Cycle 7. Session B.

BW - 220

sRPE @6.5

Dips - 

BW+75X4, 4, 4, 4, @~8

BW+35X11 @7.5

Bench - 225X1 @9

Toes-to-Bar - BWX3, 3, 4 @8/9.5

Final Session B of the training cycle, and more Dips PRs.  295 (BW+75) is a lifetime PR, and done for a sub-max 4X4.  255 (BW+35) would have been a 12 Rep PR if I'd just done one more rep, lol.  Will be back-burner-ing this lift next block.  

Decided to cut the Bench volume and just work up to an @9.  This was about on target for where the previous couple weeks suggested I was at with this lift in a fatigued (post Dips) state.  Likely I'll be prioritizing this lift after the next block.  I'm giving the Press one more block of prioritization.  It's a bit ahead of Bench as I track these things, but I wasn't very happy with the way it went this block, and want to give it another one.

TTB is feeling very strong in the low rep range.  I'm going to break it up next block with  some HLR to parallel.  That way I can get more ab/hip flexion volume in fewer sets.

Didn't feel like doing banded chins after the density work I did last session.