Pivot. Week 3. Day B.

sRPE @7.5

BW - 228

Bench - 

-    up to 205X1 @7

-    185X3, 3, 3, 3 @6.5/7

Leg Press - 2ppsX12, 10, 9, 9 @7.5/8.5

Cable Rows - X12, 10, 9 @~8

super-set with

GHR Sit-Ups - BWX8, 6, 6 @8/9

Machine Standing Calf Raise - X9, 7, 6, 6 @~9

Rower - HIIT; 7 rounds

Back from my last, expected out-of-town trip for a few months.  I'll keep at this "Pivot"/General program through next week, and then plan to jump into a short-ish, Row specialization block.

I haven't done Leg Press in a long time, and performance was WAY off my best, but also standing calf raises were also way down.  Maybe all the swimming I did over the weekend (humble brag)?

Dips, Leg Press, Shoulders, Triceps

sRPE @7

BW - 223

Lever Dips - 225X9, 8, 7, 6 @10

Leg Press Drop Sets - 270X11, 225X9, 180X7, 135X7 @10

DB Incline Laterals - 15sX10, 12, 8, 7 @8/10

super-set with

DB Incline Extensions - 15sX12, 16, 10, 12 @7/10

First day back after 5 day camping trip.  Everything felt good.

Went up to 5 total plates on Lever Dips.  Historically, this lift has been ~90% of Dips, so I'm cautiously optimistic about how the wave of regular Dips will kick off next week. 

Heard some of the science folks talk recently about promising studies on Drop Sets compared to Rest Pause approaches.  I did a lot of Rest Pause recently inspired by Mike Israetel, but haven't done Drop Sets much.  Thought I might give it a shot here and there on compound, low-specificity accessories.  

Between the Drop Sets and the Super Sets it was like 45 minutes in and out of the front door.  That basically demands I start doing HIIT conditioning at the end of sessions again, lol. 

Rows, Legs, Pecs, Triceps

 sRPE @8

BW - 225

Hanging BB Rows - 195X5, 5, 5, 5 @8/9

Leg Press - 3ppsX13, 11, 8, 9 @9.5/10

Pec Deck Flyes - X10, 10, 10, 10 ~10

super-set with

Cable Pushdowns - X20, 13, 11, 10 @10

First time doing BB rows in 6 months.  Feels like I got the weight about right to start.  Would like to see if I can push the first set for a 5 rep PR over 3 weeks.

I felt like my work capacity was going up at the end of the last block, so I'm gong to try upping supplement and accessory work to 4 sets each on average instead of 3. I also shortened rest periods last block to ~2 minutes, so it doesn't really take that much extra time.

Close-Grip Bench, Leg Press, Rows

sRPE @7

BW - 224

Close-Grip Bench - 

-    up to 245X1(PR) @10

-    215X3(PR) @9

-    185X3, 3 @~7

Leg Press - 3ppsX11, 11, 10 @9/10

CS Rows - 115X11, 10, 9 @9/10

Two more PRs to close out the wave of close grips.  Hopefully translates to good things for comp bench next wave.

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. 

Upper Push, Leg Press, Curls

sRPE @6.5

BW - 223

CG Bench - 

-    175, 195, 205X3 (PR) @7/9

-    225X1 (PR) @9

Dips - BWX10, 10, 8 @9/10

Leg Press - 3ppsX11, 11, 11 @~9.5

Cable Curls - X11, 10, 10 @~10

Nice little session.  Fun to grab some PRs in a lift I train with some regularity.

Chins, Leg Press, Delts

sRPE @6.5

BW - 223

Chins -

BWX2, 2, 2, 2, 2 @8/9

Long-ROM Partials - X5, 3, 3, 3 @~10

Leg Press - 3ppsX8, 8, 8 @~8

1-Arm Cable Lateral Partials - X10, 8, 9 @~10

Took about a full week for my upper back to recover from doing this combo of full ROM and long ROM partial chins last week.  Decided to do it again and see.

3 Day FB Hypertrophy. Cycle 4. Session E.

sRPE @8

BW - 221

Press - 100X3, 3, 3 @4.5/5.5

031 Tempo Work:

-    DB Bench - 60sX10, 7 @10

-    Leg Press - 3ppsX9, 9, 9, 9, 9 @7/10

-    Lat Pushdowns - X10, 10, 10, 10, 9 @8/10

Good session.  

Pausing the DB Bench with the side of the DBs touching the the side of my trunk.  Streeeeeetch.

Leg Press was bugging my left hip a little.  Will probably go away.

On Lat Pushdowns, I'd been having an issue where my triceps were getting tired just from holding the extension.  I tried relaxing my elbows slightly, and that seemed to keep them a bit less engaged.

Running late and had to skip conditioning.

3 Day FB Hypertrophy. Cycle 3. Session E.

sRPE @8.5

BW- 221

Press - 100X3, 3, 3 @5/6

031 Tempo Work w/ Intensity Techniques:

-    DB Bench w/ Lengthened Partial Drop-Set - 60sX9/3, 7/3 @10

-    Leg Press w/ Rest-Pause - 3ppsX10/4, 7/4 @10

-    Lat Pushdowns w/ Lengthened Partial Drop-Set - X11/4, 11/3 @10

Rower - HIIT; 10 minutes

3 Day FB Hypertrophy. Cycle 2. Session E.

sRPE @ 7.5

BW - 220

Press - 95X3, 3, 3 @4.5/5

031 Tempo Work:

-    DB Bench - 60sX9, 9 @9/10

-    Leg Press - 3ppsX9, 9, 9, 9, 8 @8/10

-    Lat Pushdowns - X9, 9, 9, 9, 9 @8/9.5

Rower - HIIT; 10 minutes

Upper body pressing and pulling muscles have a bit of DOMS the next day.  Quads just feel "muted."  Expect they will feel very interesting in the next couple of days.

3 Day Full-Body Hypertrophy. Cycle 1. Session E.

sRPE @6.5

BW - 221

Press - 95X3, 3, 3 @ ~5

031 Tempo Work

DB Bench - 60sX8, 8 @9/9.5

Leg Press -

315X6 @7.5

270X8, 8 @7.5/8.5

Lat Pushdowns - X8, 8, 6 @8/10

I was conservative with the Leg Press volume because I had a weekend trip and didn't want to be DOMSing around all over the place.  Turned out to be fine, so I should be able to raise that going forward.

Mid-Rep Volume PRs. Pivot Session A.

sRPE @7

BW - 219

Horizontal Leg Press - X9, 9, 9, 9 @~6

GHR - BWX15, 15, 10 @7/8

Paused PL Machine Dips - 180X10, 10, 10 @6/8

Paused Bench Dips - BWX15 @9

Lat "Prayers" - X16, 13, 8 @9.5/10

EZ Cable Face-Pulls - X13, 12, 11 @~9.5

Feeling run down and beat up most of the week, and have a lot going on over the weekend, so decided to do an ad hoc pivot session.  I actually felt pretty good most of the day and was tempted to just do my regular training, but decided to stick with the plan.  

Interestingly, the RTS Stress app reads this as MORE stress than what I usually do.

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 3. Session C.

sRPE @7

BW - 218

Bench - 

225X1 @7

150X13, 13, 13 @6/8.5

Toes-to-Bar - BWX7, 6, 6, 6 @9/10

Leg Press (myo-reps) - 270pwX18, 5, 5, 5, 5, 5 @~9

Rower - HIIT; 8 rounds / 14 minutes

150 for 3 sets of 13 is a Volume PR on Bench.

218 (BW) for 3+ sets of 5+ is a Volume PR on TTB.

On the Leg Press myo-reps, added a rep to the activation set, and added a full set of 5 to the back-offs, so I'll add a plate next week.

High-Rep Volume PRs. Week 2. Session C.

sRPE @7.5

BW - 216

Bench - 

225X1 @7

145X13, 13, 13 @6.5/8

Toes-to-Bar - BWX6, 6, 6, 6 @7.5/9

Leg Press (myo-reps) - 3ppsX17, 5, 5, 5, 5 @~9

Stationary Bike - HIIT; 8 rounds / 14 minutes

145 for 3 sets of 12+ is a Volume PR on Bench.

High-Rep Volume PRs. Week 1. Session C.

sRPE @6.5

BW - 215

Bench - 

225X1 @7

145X13, 13 @6/7.5

Toes-to-Bar - BWX5, 5, 5 @6.5/8

Leg Press (myo-reps) - 3ppsX15, 5, 5, 5, 3 @~9

Rower - HIIT; 10 minutes

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

sRPE @8

BW - 218

Squat - up to 315X1 @7

Leg Press - up to 4ppsX7 @10

Press - up to 145X1 @9.5

Push Press - up to 155X1 @8

A good deal of low back discomfort has crept in the last couple of days, and it made Squats pretty difficult.  I'd hoped to work up to something fairly heavy today, but it took several warm-ups just to be able to get to 315 so I called it there.

No problem on Leg Press or any of the other movements.  I worked up on Leg Press to set a baseline for training that movement next block.  I was mentally a bit wiped from working through back pain on Squats and maxing Leg Press, so I just worked up on the Press movements.

Pretty good block on Press.  I finished last block and started this one with an e1RM ~130.  I think having multiple singles plus the overload movement were helpful.  Not an earth-shaking idea, but this is the first time I've truly overloaded Press so it was nice to see a promising result.  At the least, I think it made me more comfortable with heavier weight in my hands on the set-up.

PIVOT. Session A.

sRPE @7

BW - 216

Leg Press (myo-reps) - 315X12, 3, 3, 3 @8/9

High Incline Bench - 95X10, 10, 10 @6.5/8

Rope Pushdowns - X17, 17 @~8

Stationary Bike - HIIT; 6 rounds / 10 minutes

A little discomfort in the side abs on the leg press, but not too bad.

Post-Vacation Maintenance Day

sRPE @5

BW - 215

DB Press - 45'sX8 @8

Dips - BWX9 @8.5

Toes-to-Bar - BWX5 @9

Single-Leg Machine Leg Press - X10 @7.5

Chest-Supported Rows - 115X15 @8

DB Curls - 30sX13 @10

Rower - HIIT; 10 minutes / 6 rounds

Just got back from vacation and decided to mash up a lot of stuff from the little maintenance block that didn't get covered before I left.

Maintenance. Week 1. Session E.

sRPE @6

BW - 212

Dips - BWX11 @10

DB Seated Press - 40sX10 @10

Machine Single-Leg Press - X15 @8