Chins, Hamstrings, Pecs, Biceps

sRPE @7

BW - 224

Chin-Up Partials w/Straps - BWX10, 8, 7, 5 @10

Leg Curls - 

-    X15, 11, 12 @10

-    Partials Drop-set X11, 9, 19 @10

Lying DB Curls - 15sX12, 11, 10, 9 @10

super-set with

DB Flyes - 15sX11, 9, 9, 7 @10

Historically, Chin-Up Partials are ~107% of my full chins.  Would be cool to come in next week and bust out a set of 8 clean Chins, but we'll see.

Chins, Adductors, Pecs, Biceps

sRPE @7.5

BW - 223

Chin-Up End Partials w/ Straps- BWX9, 7, 6, 5 @9.5/10

Adductor Machine - X18, 14, 13, 13 @9.5/10

Machine Flyes - X14, 13, 11, 11 @10

super-set with

Swiss Bar Curls - 

25X16 @7

45X10, 8, 8 @9.5/10

No Biceps DOMS because of programming change + using my preferred Chin Up station resulted in a much better all around performance this week.

Gym was busy and didn't have a good spot to do Copenhagens, so just jumped on the Adductor machine.

Lower stress movements/session all around.  Didn't plan for that, but am also fine with it.

Chins, Hamstrings, Pecs, Triceps

sRPE @8

BW - 221

Chin-Up Partials w/Straps - BWX7, 7, 6, 4 @10

Seated Leg Curls - X15, 14, 17, 13 @~10

Cable Flyes - X11, 10, 10, 9 @9.5/10

super-set with

Cross-Body 1-Arm Triceps Pushdowns - X15, 14, 13, 12 @9/10

Biceps were still pretty sore from training the day before, and that made Chin Partials a little uncomfortable.

The X-Body Pushdowns were probably a bit baroque, but I wanted to see what it would feel like.  Weirdly tired out my mid-trap and rear delts?  Probably some kind of isometric action back there.

Pause Squats, Pull-Ups, Triceps

sRPE @8

BW - 223

Pause Squat - 

-    up to 355X1(PR) @9

-    300X3(PR) @8.5

-    275X3, 3 @~7

Band Pull-Ups - Avg.Band Under KneeX6, 6, 4 @9/10

Machine Pullovers w/ rest-pause partials - X17/12 @9.5

DB Incline Extensions - 20X13, 16, 15 @8/10

A very successful Pause Squat wave.  We'll see how it translates to comp Squat starting next week.

Took some doing to get in a position on the adjustable benches where I could do smooth reps on incline extensions without hitting something.  Once I did, they are starting to feel more stable.  Lots of room for these to improve.  Unlike OH Extensions, these don't really ever feel relaxed at the bottom because of tension at the shoulder.

Closed-Grip Bench, Hack Squats, Upper Back

sRPE @7.5

BW - 224

Close-Grip Bench - 

-    up to 225X1 @9

-    185X3, 3, 3 @~7

Machine Flies w/ rest-pause partials - X10/10 @10

Hack Squats - 1ppsX12, 11, 10 @~8

Upper Back Attack - 

-    CS Rear Delt Rows w/ rest-pause partials - 45X18/11, 14/11 @10

-    CS Rows w/ rest-pause partials - 100X11/7, 10/6 @10

-    CS Scapular Retractions - 100X11, 10, 10 @10

225 ties my previous CG Bench PR.  Not a bad place to start the wave.

Hack Squats felt fresher than usual today for some reason.

I realized I was doing "Upper Back Attack" and "Big Hippers" on Fridays when I wasn't also Deadlifting on that day.  Now that I'm pulling at the end of the week, I thought it might save me some intra-session fatigue to move the upper back work to Bench day, and put Biceps on DL day instead.  We'll see how it goes.

Pause Squats, Pull-Ups, Triceps

sRPE @ 8

BW - 224

Pause Squats -

-    up to 325X1 @8

-    275X3, 3, 3 @6.5/7.5

Band Pull-Ups - Avg.Band Under KneeX5, 5, 4 @9/10

Machine Pull-Overs w/ Rest-Pause - X18/7 @10

Pushdowns w/ Rest-Pause Partials - X14/8, 13/5 @10

Sleep has been rough, and humidity is high so I didn't really want to do any of this today.  But Pause Squats felt good.  Kept elbows down and chest up, but still need to stay back on my heels better.

SSB, Pull-Ups, Triceps

sRPE @8

BW - 224

Safety Bar Squats- 

-    up to 335X1(PR) @10

-    225X6, 6, 6 @7/7.5

Band Pull-Ups avg. band under foot - BWX6, 5, 4 @9/10

Machine Pullovers w/ rest-pause partials - X17/9 @10

DB 1-arm OH Extensions - 20X12, 10, 9 @10

Had a hard time keeping position on the SSB single, but nice to get another PR here before I change movements.

Cambered Bench, Roman Chair Squats, Curls

sRPE @6

BW - 225

Cambered Bench - 

-    up to 215X1 @9.5

-    155X6, 6, 6 @7/8

Roman Chair Squats - BWX12, 10, 9 @~8

DB Incline Curls w/ rest-pause partials - 15sX16/11, 14/8, 12/8 @~10

Looking at the numbers, Cambered Bench was flat over last week, but it subjectively felt more "under control" if that makes sense.  I had hoped to match my PR of 225 today, but that's ok.  

SSB, Pull-Ups, Triceps

sRPE @7

BW - 225

SSB Squat -

-    up to 295X1 @9

-    205X6, 6, 6 2~6.5

Pull-Ups - BWX3, 3, 3 @~10

Machine Pullovers w/ rest-pause partials - X13/12 @~10

Pushdowns - X15, 13, 11 @10

Top set of SSB may tie a PR depending on how much weight I'm crediting the SSB with.  I've decided I'm just gonna call it +20, but I may have factored it at +25 previously based on the Rogue SSB.  If I lift more later, it won't matter.

Haven't really done pronated pull-ups for sets in a while.  I really like wide-grip pronated on pull-downs, so I thought I'd try some pronated pull-ups for a while.  I may mess around with bands on these to get more total reps. 

Deadlift, Dips, Upper Back

sRPE @7

BW - 222

Deadlift - up to 405X1 @8.5

Dips - up to BW+50X6 @10

Upper-Back Attack Giant Set -

-    CS Rear Delt Rows - 45X19@9.5

-        Long ROM Partials - 45X11@10

-    CS Rows - 100X10 @9.5

-        Long ROM Partials - 100X6@10

-    CS Scap Retractions - 100X9@9.5

-        Long ROM Partials - 100X8 @9.5

Final session of testing week.

First comp DL since late February.  First 4 plate pull since mid-September. (geez those last couple of blocks were trash for my DL)

Heaviest Dips since early August.  Would have needed 3 more reps for a PR at this combined BW+Weight.  I didn't really expect a PR here as Dips usually need more frequent training for me to progress them.  

Just hit the Upper Back attack as one long set.  Back was immediately sore.

Possible Take-aways:

1)    I split time evenly this block between DL and Squat variations and supplements.  Assistance work was a arguably more Squat-specific: Leg Press, Hack Squat, Hip Flexion, Adductor work.  But also some Hip Extension and LOTS of Upper Back Work.  That's a big pile of little rocks, but maybe there's something there.

2)  Dips need attention to maintain and progress.

3)  This week's 955 total on the PLs was 35 lbs. better than the heavy SBD specific block I ran previously, and 120 lbs. heavier than any actual weight lifted in the low RPE block before that.  e1RMs were also better.  I would characterize this block as a bit more high-fatigue/low-specificity with a BIG DASH of "doing whatever I felt like."  Now to figure out how to operationalize the former while leaving room for the latter.

Chins, Squat, Press

sRPE @6

BW - 227

Chin-Ups - BWX6, 3, 3, 3, 3 @10/9

Pull-Down Long ROM Partials - X12, 12, 11, 9 @~10

Squat - up to 345X1 @9

Press - up to 145X1 @9.5

Doing a little testing week before I inject a little more structure into my programming (fingers crossed).

I'd predicted I'd added ~1 rep to my chins in the last 8 weeks.  I was doing sets of 2 @8 then so this is about where I thought I'd be.  A lot of work to add 1-2 reps [shrugs].

Haven't done comp Squats since late February.  Haven't squatted 345 since early August.  Ability to maintain upper back position felt very strong.  Tempted to credit all the upper-back work with that.  Still tend to get on my toes to much in general.  Weight feels VERY heavy on walk-out but legs feel strong on the actual lift.

Haven't done comp Press since mid-January.  Haven't put up 145 since late May.  No major technical issues  that I could feel.

What does all of that suggest?

1)    It take a lot of work to add a little to my chins.  Per week, I was doing ~9 sets of chin variations, another ~9 sets of general upper-back work, and ~3 sets of Curls.

2)  I can maintain or maybe slightly improve Squats without a ton of specificity.

3)  I can possibly improve my Press without a ton of specificity.

Looking forward to seeing how my other main lifts test out the rest of the week.

Upper Back, Hips, Triceps

sRPE @7

BW - 227

Upper Back Attack (all done with Thoracic Extension/Flexion) -

-    Cable Rear Delt Rows - X18, 14, 14 @10

    -    Rest-Pause Long ROM Partial - X7 @10

-    Cable Rows - X17, 13, 12 @10

    -    Rest-Pause Long ROM Partial - X7 @10

-    Cable Scapular Retractions - X13, 12, 12 @10

    -    Rest-Pause Long ROM Partial - X7@10

Big Hipper Super-Sets -

-    GHR Bent-Knee Sit-Ups - BWX11, 11, 10 @8.510

-    GHR - BWX13, 10, 10 @9/10

-    Copenhagen Planks - BWX12, 11, 10 @8.5/10

BW JM Press - BWX10, 9, 9 @~10

I'd encourage anyone to try incorporating Thoracic motion and Long ROM Partials with their upper-back hypertrophy training.  The thoracic extension/flexion feels like a more complete movement, and the partials give a very compelling burn.

Got to try the full "Big Hipper" super-set idea out.  Chose to also try out a bent-knee GHR sit-up variation instead of my usual Hanging Leg Raise.  Thinking is that the bent knee will stretch out the Rectus Femoris and hit it a bit harder as a result.

I think you could go really nuts with super-setting Hip Flexion, Extension, and Adduction.  The most ridiculous version I can think of is Hanging Toes-to-Bar, RDLs, Sumo Belt Squat.  Recovery better be on point for that.  On the other end of the spectrum, you could do Seated Knee Raises, 45 Degree Hypers, and the Adduction machine.  

Chins, High Pin Squat, Triceps

sRPE @7

BW - 225

Chin-Ups -

-    Avg. Band Under Knee- X5, 4, 4, 3, 3 @~8.5/10

-    Long-ROM Partials - BWX6, 5, 4, 4 @8.5/10

High Bar High Pin Squat (beltless) - 

245X3 @8

275X1 @8

295X1 @9

315X1 @9.5

Pushdowns - X21, 16, 12 @~10

Felt a little woozy coming into the gym today, but I felt better by the end of the chins.

I initially thought the pins were set around parallel, but video later showed they were high.  No big.  Video did show me that I wasn't keeping my elbows down, and was forgetting to lead with my chest up out of the "hole."  Good reminder for one I rotate regular squats back in soon.

Chins, WG DL, Triceps

sRPE @7

BW - 222

Chin-Ups -

-    Avg. Band Under Knee- X6, 5, 3, 3, 3 @~9

-    Long-ROM Partials - BWX6, 5, 4, 3 @~9

WG DL w/straps -

315X3 @6

365X1 @8.5

385X0 @11

335X4 (PR) @8.5

DB Tate Press - 30sX20, 18, 12 @7/9

Starting a wave of assisted chins with the band under my knee.  Interesting that the numbers look basically the same as the partials.

Went for a PR single on Wide Grip DL.  It got a little away from me off the floor.  I thought about retaking it, but opted for a PR set of 4 instead.

Rows, Hack Squats, Upper/Lower Accessory

sRPE @6

BW - 226

CS Rows - 100X12, 11, 11 @8/9.5

Cable Upright Rows -

-    Straight-Sets X11, 10 @9.5/10

-    w/ Rest-Pause X10/6 @10

Hack Squats - 90X10, 10, 8 @8/9.5

Hypers -

-    Straight-Sets X12, 12 @7.5/8

-    w/ Rest-Pause Long ROM Partials - X14/15 @9.5

super-set with

Cable Pushdowns -

-    Straight-Sets X10, 9 @10

-    w/ Rest-Pause Long ROM Partials - X8/6 @10

First good chance I've had in a while to get a 3rd day in.  Only real plan I had going in was CS Rows.

Chins, SSB, Triceps

sRPE @7

BW - 223

Chin-Ups - 

-    Avg. Band Under Foot - X8, 7, 5, 3, 3 @~9

-    Long-ROM Partials - BWX7, 5, 3, 3 @~9

Safety Bar Squat - 

-    245X3 @7.5

-    300X1 @9.5

Cable OH Extensions - X13, 10, (drop weight), 12 @10

Three weeks of Chins w/ Band Under Foot showed some progress.  Believe next week I'll move to Band Under Knee for a few weeks and then go back to full ROM un-assisted and see if these weeks can kickstart any progress on the main lift.

I thought there might be a multi-Rep PR available for SSB, but it didn't seem like was going to be there.  I've never really done singles on this lift, so I just went up and grabbed "PR" there instead.  Got a little lightheaded walking this back into the rack.

Chins, Rack Pull, Triceps

sRPE @6.5

BW - 222

Chin-Ups - 

-    Avg. Band Under Foot - X7, 5, 4, 4, 4 @~9

-    Long-ROM Partials - BWX5, 5, 4, 4 @~9.5

Rack Pull (high-shin) w/Straps - up to 365X3 @9

Machine OH JM Press - X14, 13, 13 @~9.5

Had a few too many days off, but Chins felt pretty good.

Surprised to find I've never done plain ol' Rack Pulls before.  I've done some with tempo as part of P.T., and I did Sumo Rack Pulls with the ME Krew one day.  But I guess I've neve done plain, Conventional Rack Pulls before.  So...PR.

Looking around the gym for something to do for Triceps, and I "invented" doing JM Press on an OH Press machine.  Felt like they hit my triceps quite hard.

Upper Push, Lower Accessories, Curls

sRPE @7

BW - 223

Cambered Bench +50# Chains - 185X3, 3, 3, 3, 3 @8/9

High Incline Bench - 

95X5, 5 @5.5/7*

up to 155X1 @9.5

Leg Extensions - X11, 10, 10 @10

super-set with

Adductor Machine - X14, 9, 10 @10

Glute Kickback Machine - X13, 10, 8 @~9.5

Gaspari Bar Curls - 

 -   straight set - 45X10, 8 @~10

-    w/ rest-pause Long-ROM Partials - 45X8/4 @10

Continuing to do pick movements on a whim in the moment around a loose structure.

I really nailed my chain set up on Cambered Bench.  Resistance curve was totally flat throughout.

*I got some leg cramping trying to do reps on High Incline so I switched and worked up to a hard single.

I didn't feel like having to set up anything plate-loaded for lower body, so I did a little machine circuit.  Never used the glute kickback machine before.  With a little fiddling, I was able to get it set up for a pretty good ROM.

Upper Push, Bottoms-Up Hacks, Curls

 sRPE @7

BW - 219

Pin Bench - 195, 205, 215, 225X1 @8/10

Dips - BWX9, 7, 6 @9.5/10

Reverse Hack Squat - SledX8, 8, 6 @8/9

Incline Curls /w Rest-Pause Partials - 25sX10/10, 9/9 @9.5/10

Guess this turned into a week of dead-stop work.

225 is a PR on Pin Bench.

Never done the Reverse/Football Hack Squat before.  The machine at the gym is an old bottoms-up model and just the sled weight was enough for me.  Was tough to break out of the hole.

Long-ROM Rest Pause Partials were brutal on Incline Curls.  

Chins, Deficit Sumo, Triceps

sRPE @7

BW - 218

Chin-Ups - 

-    BWX2, 2, 2, 2, 5 @7.5/10

-    Long-ROM Partials - BWX5, 4, 4, 3 @~9

Deficit Sumo DL w/Straps - up to 345X1@9.5 (365X0)

Rope Pushdowns -

-    Straight Set - X18 @10

-    /w Rest-Pause Long-ROM Partials - X12/12, 10/10 @10

Chins felt a touch stronger.  Maybe.

Never done Sumo Deficits before.  I failed an attempt at 335, but it felt technical so I took a few breaths, tried again, and got it.  Was able to go up a smidge more.  Took a YOLO attempt at 365 but it wouldn't break off the floor. 

Tried using the long-ROM partials as a rest-pause set instead of a drop set, and it worked WAY better.  Doing them as a drop-set, I'd only get maybe half as many additional reps.  But taking a few deep breaths (without even letting go of the handles), and I was able to match the full ROM reps.  Nice pump.