Block 18 (Exploratory). Cycle 7. Session C.

sRPE @6.5

BW - 219

Squats -

300X8, 8 @~7/8

345X1 @~6

Dips - 

BW+60X4 @7

BW+20X14 @10

Low Pin Press - 135X2, 2, 2, 2 @~9

A couple of little PRs to end the block.

300 for 2X8 is a Volume PR on Squats.  Effort increase significantly between the first and second set, so even though I still felt fresh, I didn't want to do another hard set of 8.  Instead I decided to work up with some singles.  My target was 365@~7.  I hit the 345X1 @6 very comfortable, but when I squatted the 365 it ended up being high and wobbly, so I'm not counting it.  Just a little out of practice with heavier singles.

239 (BW+20)X14 is a Rep PR on Dips.

Skipped OH extensions and Gaspari Curls, but felt like trying out 135 on the pin presses.  I figured singles or doubles.  Doubles were do-able, and BOY are 2@9s a different experience from 3@8s on these.  Weird how "do-able" they were, but also how mentally taxing.  It was pretty fun.

Block 18 (Exploratory). Cycle 6. Session C.

sRPE @7.5

BW - 221

Squats -

295X8, 8 @8/8.5

280X8 @7.5

Dips - 

BW+52.5X4 @7

BW+15X14 @9

Low Pin Press - 130X3, 3, 3 @8.5/9

Gym was closing early and I got into a long conversation with a gym buddy I haven't seen in a while, so I had to cut out a couple of assistance movements.

295 for 2X8 is a Volume PR on Squats.  Resting 5 minutes between sets and performance felt like it was still dropping fast between sets, so I dropped back 5% for the 3rd set.  Definitely getting that "end of the block" vibe.

Added some weight to the back off set of dips because I realized I might be in Rep PR territory for 14 reps.  Will likely try for that next week after feeling it out this week.

Pin presses were heavy.

Block 18 (Exploratory). Cycle 5. Session C.

sRPE @6.5

BW - 217

Squats -292.5X8, 8, 8 @7.5/8.5

Dips - BW+60X4 @8

EZ OH Extensions - 60X14 @10

Low Pin Press - 127.5X3, 3, 3 @8

Gaspari Bar Curls - 62.5X12 @10

Was starting to feel run down, sRPE was creeping up, and RTS TRAC app was suggesting dropping a set from each movement so that's what I did.  Subjectively, I feel noticeably better.  I'm going to do a hybrid next week where I drop a couple of main movement sets and a couple of 2nd slot back off sets.  I suspect I could have gotten the same benefits while keeping things like the 2nd set of OH Extensions and Curls for example.

292.5 is a 2X8 PR on Squats, and I got 3 sets. 

Block 18 (Exploratory). Cycle 4. Session C.

sRPE @8

BW - 215

Squat - 290X8, 8, 8, 8 @8/9

Dips - 

BW+60X4 @7

BWX14 @9

EZ OH Extensions - 65X11 @10

Low Pin Press - 125X3, 3, 3, 3 @8/9.5

Gaspari Bar Curls - 60X12, 11 @8/10

290 for 2X8 is a Volume PR on Squats, and I got it for a tough 4 sets.  Rest time between each set was longer than the set before, and rest before the last set was >5 minutes.  This all seems very hard, but I'm kind of tapping back into a variation of the old Starting Strength mentality: "You got all your sets and reps last week, so you might as well and try and add more next week."  The caveat being that I'm keeping a very close eye on that sRPE creeping up along with other subjective markers.  Plus, obviously, it I start substantially overshooting RPE in the first 3 sets (meaning close to +1 or higher), I'll pull the weight back for subsequent sets.  

3 weeks to go in this training block, and it will pay to be conservative from here on out.  I hit a 2X8 PR today, but it's almost certain I won't hit a new 8 rep PR by the end of the block, as my previous is 340.  So there's no real goal left besides just kind of "staying in the pocket," i.e. trying to maintain target RPE and not let sRPE, stimulus-to-fatigue ratio, etc. creep out of a sustainable range. 

Everything else was more-or-less flat from last week.  Pin Presses felt a little better at the start, but then felt worse at the end.

Block 18 (Exploratory). Cycle 3. Session C.

sRPE @7.5

BW - 217

Squats - 285X8, 8, 8 @~8

Dips -

BW+55X4 @7

BWX12 @9

EZ OH Extensions - 60X12 @10

Low Pin Press - 125X3, 3, 3, 3 @~8

Gaspari Bar Curls - 57.5X12, 11 @8/10

285 for 3X8 is a Volume PR on Squats.  Taking things very slow and deliberate building up squat volumes at this effort level.  Very deliberate technique, and plenty of rest times between sets with rests getting longer set-to-set.  Definitely getting a low back pump about half way through, and dealing with some low back discomfort the next day, but it's not "out."  Adding a final, fourth set next week, and will continue to be very conservative until I'm confident the volume at this effort is being tolerated.

Tried 3X8 @6 for Squats over the summer and did not get great results in that block.  Next block will likely be lower volume/effort but higher absolute intensity, and the block after that will be more similar to this plus a top-single.  So in this exploratory block, I wanted to, as always, reach for some low hanging volume PRs (which I'm already getting here), but also start to remind myself of what it's like to do multiple, higher-rep sets @8.  

Backed off weight on Dips top set and everything felt a little bit better.  BW reps felt "athletic."

Pin Pressing continues to be really hard, but also really fun.  Also seem to feel recovered relatively quickly for such high effort work.

3rd set of Squats:

Block 18 (Exploratory). Cycle 2. Session C.

sRPE @7.5

BW - 220

Squats - 282.5X8, 8 @8

Dips - 

BW+80X4 @8.25

BWX11 @9

EZ OH Extensions - 70X7 @10

Low Pin Press - 122.5X3, 3, 3, 3 @~8

Gaspari Bar Rotating Curls - 55X12, 14 @8/10

Tougher than usual session all the way around.

Over a year since I've gone this hard on Squats, I think.  Immediately pre- and post- the first lockdown I was doing sets of 6 @~8.  Anyway, these were fairly tough.  I was very focused on depth, and so took my time, breathing and resetting between most reps, etc.  I've mostly kept rest times in the 2-3 minute zone.  I expect rest times on these to be consistently over 3:00.

Dips were supposed to be @7 with this weight [shrugs].

Trying to decide where @10 is on OH extensions so that I don't get stuck with the bar behind my head is interesting.

Pin Pressing is such a weird experience.  On one hand, these feel really hard, but on the other hand, don't seem so fatiguing?

Rotating Gaspari Bar Curls feel...interesting...on my wrists.  Not painful, but an unusual feeling of tension.

Block 18 (Exploratory). Cycle 1. Session C.

sRPE @6

BW - 221

Squats - 260X8, 8 @~6/7

Dips - 

BW+50X4 @~6

BWX9 @7.5

Seated EZ Bar OH Extensions - 60X12 @8

Low Pin Press - 120X3, 3 @8

Gaspari Bar Curls - 50X12 @7

It'll be interesting to see how the triceps volume, particularly the OH volume, effects the low rep Pin Pressing.  I've never really done any kind of "off-the-pins" movement.  Didn't seem to effect it today, but everything is a little lower RPE/Volume than it will be as the block progresses.

Reps and Volume. Week 10. Bench

BW - 208

Incline -
BarX30
95X5, 5
115X3
135X2
155X1
135X15, 6

Reverse Cambered Bench - 185X5, 5, 5, 5, 5

DB Bench - 50sX16, 14, 10
super-set with
DB Rear Delts - 25sX20, 20, 20

DB Hammer Curls - 35sX20, 16, 12, 12

Seated Calves - 90X15, 15, 15

Incline Treadmill Walking - 20 minutes

Wasn't able to hit bench on my regular day, and will be traveling this week, so I got it in on Saturday instead.

135X15 and for >18 total reps meets that goal, so I move up to 145 next time.  Shoulder feels terrible for the first several reps with the empty bar, but by the time I get into the high-teens/low-20s with it everything feels okay and I can do the rest of the programmed day.

Bumped the lockout/triceps work up to 185 for 5X5.  I'll move up to 195 next time.  My thinking with these right now is:  We've got a pin-press bench at the gym.  If I can take this lockout work up to 225 for 5X5 with the cambered bar, then I will move that weight over to the pin-bench and try to stay at that weight while gradually increasing the ROM with ever-lower pins.  All other things being equal, the pin-presses should be easier than the reverse cambered bar.  With the bar, the pad on the camber sort of makes you pause the reps because of the way it sinks into you.  At the same time, you have to keep really tight to stabilize the bar so it doesn't roll forwards or backward on your chest.  With the pin-presses you can actually stop the bar on the pins without having to keep it stable.  Anyway, hopefully this will work out and I can take the pin presses with some good weight down at least to the point where my elbows come even with my center-line.  That seems to be the threshold beyond which ROM starts to aggravate the shoulder.

DB Bench was solid.  Bumped the reps up well past where they've been the last two sessions.  Need to get these to 60-65s for 15-20 to be back in the range of my best DB benching.  If I can do that after Inclines and volume lock-out work, I will feel pretty happy about it.

As my bodyweight is going up, I've been toying with the idea of some direct calf work to add some extra intensity work onto the volume I'm getting by walking around with an increased load.  Tried seated calves followed by incline treadmill on this day, but my calves didn't have any soreness or DOMS.  That's not the be-all-end-all, but I would expect some DOMS for a muscle group/movement pattern I haven't trained directly in a long time.  If I'm gonna do this, I may need to hit it harder and with more variety.