Pivot. Week 2. Day C.

sRPE @6.5

BW - 227

Deadlift - 

-    up to 355X1 @6.5

-    325X3, 3, 3@~6.5

DB Bench - 65sX9, 7, 7, 6 @~8

Cable Rows - X11, 9, 8 @~8

GHR Sit-Ups - BWX7, 7, 7 @~8

super-set with

Machine Standing Calves - X13, 9, 7 @~9

Rower - HIIT; 7 rounds

I was a bit tentative on DL because of last week's lower back issues, but no problems today.

Backing off of intensity has allowed me to push volume in this "pivot" block to 17 worksets in a session over 2 weeks still with headroom to add more.  The last few blocks before this I've been capping out around 14 worksets before fatigue demanded a change.

I'm glad I gave a shot to pushing intensity instead of volume, but I think I may be a volume boi.  

I've got one more out of town trip this weekend, and then I should finally have a runway for more consistent training for a while.  However, I might let this program run a couple of extra weeks just to see what happens before I go back into another specialization block.

Pivot. Week 2. Day B.

sRPE @7

BW - 228

Bench - 

-    215X1 @7.5

-    185X3, 3, 3 @~7

Hack Squats - 100X9, 8, 8, 7 @~8

Cable Rows - X11, 10, 10 @8

GHR Sit-Ups - BWX8, 7, 7 @8

super-set with

BB Curls - 70X8, 7, 7 @8

Rower - HIIT; 7 rounds

Solid session.  Low back didn't like me using flexion on the cable rows, but was fine with a rigid spine. 

Pivot. Week 2. Day A.

sRPE @6.5

BW - 227

Squat - 

-    up to 305X1 @6.5

-    275X3, 3, 3 @6/7

CS Rows - 115X9, 8, 7, 7 @~8

GHR (Westside/To-Parallel) - BWX8, 8, 7 @8/9

super-set with

Machine Laterals - X10, 9, 8 @8/9

Incline Rear Delt Laterals - 15sX9, 10, 9 @8/9

Rower - HIIT; 7 rounds

Low back felt fine the last day or so after tweaking it during Monday's DLs.  However, I felt some discomfort in my last Squat set.  I started warming up for BB Rows, and it didn't like that at all so I switched to Chest Supported and that was fine.

I started warming up on GHRs with my normal, "jack-knife" technique, but low back felt a little off still.  I switched to a Westside-style only coming down to parallel.  I'm not sure I've ever done those before, but they were much easier than expected; about 2/3 of what I can do jack-knife.  I didn't feel it in my glutes nearly as much, but the hamstrings were clearly the limiter.  A viable alternative for me to leg curls!

Pivot. Week 1. Day C.

sRPE @7.5

BW - 227

Deadlift - 

-    up to 345X1 @6.5

-    315X3, 3 @7/7.5*

DB Bench - 65sX8, 7, 6 @8

Cable Rows - X12, 10 @7.5/8

BB Curls - 70X6, 6 @~8

super-set with

GHR Sit-Ups - BWX8, 7 @8

Rower - HIIT; 7 rounds

*tweaked my back on the first back-off set, and the 2nd back-off set was done with a slow tempo.

I was able to complete the workout without any issue, and the rest of the workout was fine. 

Son of a Bench Week 7. Day A.

sRPE @7

BW - 222

Bench -

-    up to 225X1 @8.5

-    185X5 @7.5

Lever Dips - 205X7, 6 @~8

GHR - BWX8, 8 @~8

super-set with

CS Rows - 115X9, 7 @8

1-Arm DB OH Extensions - 25X9, 7 @~8

super-set with

Machine SL Calf Press - X12, 11 @~10

Rower - HIIT; 5 rounds

After a pretty stressful week off, and with a (hopefully more relaxing) week off coming up, I reduced volume and intensity to intro week levels.

My low back is also still giving me a smidge of trouble after going a bit HAM on SLDL last week.

All in all, just trying to #gaintain until I get back.  It's looks like I'll have a summer pattern of 1 month of disruptions and 1 month of consistent training.  

Son of a Bench Week 6. Day B.

sRPE @7.5

BW - 222

Bench - 205X1, 1, 1 @~7

Deadlift - up to 365X1 @7

SLDL - 275X5, 5 @7/8

Pec Flyes - X10, 9, 6 @10

super-set with

Rope Bayesian Curls - X9, 8 @10

Pushdowns - X10, 8, 8 @10

super-set with

Machine Calf Press - X12, 12 @10

Rower - HIIT; 5 rounds

Was feeling a bit too good today and decided to push SLDL without thinking that, because of getting sick, it had been weeks since I DL'd.  And because of ending one training block and starting another, it had been over a month since I SLDL'd 275.  

My back was all "Huh?!," and today it's all "See?!"

It'll probably be fine in a couple of days.

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 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.

Med.-Rep Volume PRs. Week 4. Session B.

sRPE @7.5

BW - 220

Chins - BWX3, 2, 2, 2 @9/8

BB Rows - 135X14, 10 @7.5/*

BB Curls - 65X11, 11, 11, 11 @6.5/8

DB OH Tate Press - 35sX11, 10 @ ~10

*I tweaked my back the day before on my first back-off set of Squats.  It felt fine heading into this session, and then I tweaked it again on my 2nd set of rows.  Bum-mer.

On Curls, this year I've been pushing my Volume PRs up to 4X20 before increasing weight.  However, the last few weeks pushing sets with 60 lbs. was right up against the wall as far as what I could handle, and I'm 99% sure I was about to bounce of the wall if I tried to push sets of 16.  I was already mentally and physically fatigued from the back tweaks, so I decided to increase weight and drop reps down to something more "get-able."  65 for 4 sets of 11 is a Volume PR.

With the back tweak, I was nervous about getting set up for the Hermano Press, so I messed around with seated DB OH Tate Press instead.  They were ok, but not my favorite. 

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.

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

sRPE @7.5

BW - 212

Deadlift - 

385X1 @7

315X9, 9, 9 @7/8

Cambered Bench - 135X6, 6, 6 @6

Reverse Cambered Bench - 205X15 @9

Pull-Downs (myo-reps) - X17, 5, 5, 3, 3 @~10

DB Incline - 50sX12, 10 @~8

315 for 2 and 3 sets of 9 are Volume PRs.

Erector and Quad achiness are starting to get pretty continual so probably about time to deload and start a new block.  Hoping a 3X10 PR will be there for me on Squats on Monday, and then will probably pull back.

Block 15. Cycle 7. Session B.

BW - 220

sRPE @6

Press -

140X1 @8

115X6, 6 @6.25/8

112.5X6, 6 @7/9

Deadlift - 385X1 @9

DB Curls - 41.25sX11 @10

Rope Curls - X15 @10

115 for 2X6 and 112.5 for 4X6 are all Volume PRs on Press.  Had to reach past target RPE to get them, but it's the last Press day of the training block.  Overall, only showed slight improvement on the Press this block.  The top single here only matches the top single from the end of the last block, but I had "more better" top singles during the block in general along with some these Volume PRs.  All-in all, good enough to focus on Bench next block as that lift needs some love.

DL single took another step back.  This block was NOT good for DL maintenance.  As of now, it looks like the only lift among my core 8 to have regressed, and it will get some love next block.  

Because I trained two days in a row, and had some low-back discomfort during Sumo a couple weeks back, I decided to skip it today and hopefully be fresh for my final Squat session on Friday.

Similarly, I decided to only do the AMRAP sets on the Curls accessories since I'd had my main Curls work the day before.  I do think that's a PR on DB Curls, but I don't really track that too much.

Reduction in volume was enough to drop the sRPE.

Block 15. Cycle 5. Session C.

BW - 220

sRPE @8

Squat -

342.5X1 @6

265X8, 8 @6

Chin-Ups - 

BWX5 @8.5

Density Block - 5:00; 1 rep every 0:15; @9.25

Pull-Downs - X8, 8 @~8

Dips -

BW+50X5 @7

BWX16 @8

DB Incline - 57.5sX8, 8 @~8.5

Back tweak from last session was giving me trouble on Squat walk-outs.  Cut the top single @6, and dropped one back-off set.  Was sweating bullets just from trying to keep everything locked in.

First time I've hit a sub-max set of 5 on chins in a while.

Besides the back tweak limiting Squats, everything went pretty well.  But the back tweak pushed up the sRPE for sure.

Block 14. Cycle 4. Session C. and Cycle 5 Session A

4C:

BW - 222

sRPE @8

Press -

135X1, 1 @8/8.75

120X3, 3 @~7.5

110X9 @8.5

Squat -

300X6 @7

245X10 @6

Decline Cambered Swiss Bar - 100X10, 10, 10 @~6

BB Rows - 150X10, 10 @7.5/8.5

5A:

BW - 220

sRPE @7

Chin-Ups - BWX3, 3, 3, 2, 2, @8-9

Curls - 60X11, 11, 11 @7.75/8.5

Deadlift -

275X4

225X10

Upright Rows - 55X10, 10 @~7

Low back pain crept on over the weekend, so I only did token Deadlift sets/reps.

Block 14. Cycle 2. Session A.

 BW - 220

Chin-Ups - BWX2, 2, 2, 3 @~8

BB Curls - 

75X11 @9

72.5X11, 11 @8/10

Deadlift - 

365X4 @7.5

325X7,5 @7/back-tweak

Upright Rows - 70X8, 8 @~7

Curls were a struggle today, but not as much as...

Deadlift.  On the first warm-up with 135, my adductors lit up like crazy.  I'd had some mild adductor DOMS over the weekend following Friday's squat session, but that was mostly gone by the AM of this training day.  And yet they lit up so hot that I was struggling to walk around the gym trying to get them to dissipate.  

I did some empty bar stuff and then came back and did 225X7 just fine.  The lifting wasn't bad, but getting down into position was SUPER uncomfortable as the adductors stretched.  So much so, that I knew my starting position was off, and I was having trouble getting good tension on the bar before the pull.  Nevertheless, the top set and first back-off set came in more-or-less on target, but then I tweaked my back on the second back-off set.

As I write this the next day, I'm mostly fine again; as expected.  Some lingering adductor and low-back tightness, but it was physically and psychologically stressful during this training session.

I'm really at a loss as to how to handle the adductor DOMS issue at the beginning of each training block.  The next step is probably to reduce pivot blocks from two weeks down to one (more of a deload week), and keep squats high volume and high specificity in that time.

Block 11. Cycle 6. Session C.

 BW - 232

Waist - 43.75"

BB Rows - 152.5X10, 10, 10 @8/9

Hanging Leg Raises - BWX7, 7, 7 @8

Dips - 

BW+10X10, 10 @8/9

BWX10 @8

BB Curls - 57.5X10, 10, 10 @8/9

I'm cutting this development block off here.  Low back discomfort started to build during this cycle to the point my back was "out" by the end of this day.  Interestingly, the next day it was 90% improved, and was back to normal the day after that.

Because of the months spent only working out at home, I'd been focused on improving chin-ups in that time.  I decided to carry that into this first block back in the gym.

At the beginning of the pandemic, I was doing set of 2-4 with an unknown BW.  By the end of this block I was able to get that up to sets of 5-6 at ~my heaviest lifetime BWs.  In just this gym bock, my increase was roughly 3.6%.  None of that doesn't seems great compared to the improvement I generally see on Barbell lifts.  However, I've always struggled to progress chin-ups, and generally my progress has come by sacrificing form (i.e. cutting them high).  My general impression was that at the end of this my chin-ups feel much more "under control," and I had a general expectation that I was going to be able to add a rep or two to a set or two every week.

The structure of this block also inspired me for a new roadmap for developmental blocks going forward.  The general structure here was 3 days/week, 4 movements per day, with the first and last movements being devoted to chin-up development.  I'm going to try carrying that forward in the next block.  I've always cared about more than just the 3-4 lifts most strength programs are geared towards (the 3 Powerlifts + OHP), and I've often let myself be pulled in the direction of prioritizing those few lifts in order not to "bastardize" successful programs.  I'm going to be looking to break away from that mindset.

Next bock will use the same structure to prioritize #1 Biceps Curls, and #2 Overhead Press.  The first and last movement of each session will be geared towards those, with higher volume/set, and reps more in the moderate-to-high "hypertrophy" range.  The Powerlifts will be in a strength maintenance phase with heavy top singles and low rep/ low fatigue back-off sets.  Dips will also be in a hypertophy  range in the hopes they will work as a Press Accessory.  Chin-Ups will have to be in a lower rep / volume / fatigue zone because I'm not strong enough on them to really use either of the strategies I'm using for the other lifts.  Hanging Leg Raises are quickly becoming another "main" movement for me, and they need a lot of improvement.  For now, they will be treated the same as they were in this block as they were progressing similar to Chin-Ups despite only getting one slot per week.

Block 8. Cycle 5. Session C.

BW - 226

Waist - 42.75"

sRPE @8

Deadlift -
380X1 @8
290X12, 12 @7.5, 8.5

GHR - (Myo-Reps; 30 sec. rest) - BWX20, 5, 5, 5, 5, 6 @7/8

Nice session.

My low back was bothering me to various degrees the prior three days, but even thought it felt okay on this day, I did have some trepidation going into this DL session.

Everything ended up going well!  Technically this was the smallest perceived increase in DL strength of the cycle, but DL has been gaining far faster than the other lifts in general, so in some ways this may just be a return to the overall mean.

Also added some reps on the activation set on GHR, so it's time to increase difficulty somehow.  There's a few options I could choose. 

The seemingly most obvious would be to add weight, but I'm not eager to mess with BBs, DBs, KBs, etc. with this particular movement.  I could use chains, but I've only got a few chains available at the gym, and that would make it harder to dial-in specific loading out of the gate.

Another option would be to add in a pause under tension somewhere.  I've been doing these coming all the way down with a little bit of spinal flexion at the bottom.  I personally think the best place to do that would be at the midpoint where the spine and hips have extended, but the knees haven't started flexing.  That would make the final "leg curl" portion much more difficult by removing any trace momentum from the bottom of the movement.  However, because I'm using an Emerging Strategies approach, this would be perceived in a change in movement variation that would muddy my data.

Instead, I think I'm just going to adjust the GHR to something that feels a bit more difficult.  I've had the cross-bar on the lowest setting, so I'll try moving it up a notch next week and see what that does.

Lots of text for something I don't even video.

Block 5. Cycle 7. Session C.

BW - 226 (?)

Deadlift - 405X1 @9.75

Axle Bench - 195X5, 5, 5 @8

Tweaked my back on DL warm-ups.  Still was determined to pull 405 for the first time and did.  So PR.

Skipped Pause Squats.

Axle Bench was consistent with my downturn in overall bench performance this week.

Well, I'd been on the fence about whether to go into a pivot after this cycle, and that seals it.  Pivot time!

Block 5. Cycle 5. Session C.

BW - 221

Deadlift -
392.5X2 @9
330X6, 6, 6 @~8

Pause Squats -
262.5X5 @7.5
265X5, 5 @~8

Axle Bench - 195X5, 5, 5 @8

392.5X2 is a Rep PR on Deadlift.  My first Rep PR since using Emerging Strategies.  Back felt a little "something" at the top of rep 1, but I was able to finish the session with no pain, and no apparent drop-off in performance.  The feeling of "something" in my low back has been present every since, so we'll see how Comp Squat session goes today.  My assumption is that everything will be fine.

Pause Squats were rock solid.

The ~70lb. axle I've been using all block was occupied, so I had to use the lighter axle.  I don't actually know how much it weighs.  I compared it subjectively to how heavy it felt in my hands compared to a standard barbell, and guess-timated 40lbs. for this session.  All good.

Video is of top sets and final work sets.

Block 5. Cycle 3. Session B.

BW - 219

Bench -
237.5X2 @9.25
212.5X6 @9
202.5X6 @8.5
197.5X6 @8.5

Cambered Bar Bench -
157.5X5 @7.5
160X5, 5 @8

Chin-Ups - Density Block, 7 minutes; 28 total reps

Not a great session.  My low back started bothering me as I was walking into the gym.  Low level, but enough to feel it during the bench set up and somewhat throughout the reps.  No real change to top set strength.  I misloaded the back-off set, and that wasn't great.  Once I got it adjusted, it was still pretty heavy and regressed quickly.

Things were a little bit better on cambered bar bench, but still a regression from last week.

Got a couple more reps on chins, but it feels more like gaming the system than an actual increase in strength.

Top sets and final back off sets shown.