RTS Block 4. Week 4. Day 2.

sRPE @8.5

BW - 229

Squats - 

-    395X3 @9

-    340X4, 4, 4 @6/7

CG Bench -

-    215X1 @8

-    185X4 @6

-    190X4 @7

-    192.5X4 @8

Pull-Ups w/Straps - BWX5(PR), 4, @~10

DB Incline Rows w/Straps - 65sX14, 9 @10

Pulldowns - X10, 8 @10

Sleep was bad the last two nights and flooding in the gym spiked the humidity so this session was rough.

Managed to add weight on Squats but RPE definitely went up, and I think depth was just passable.

Also, started to get a ton of arm pain across my brachialis area and triceps.  Tried relaxing my arms a bit, but then the bar started rolling down my back out of the hole. Then I tried brining my elbows up a bit to try and create a shelf that way, but it wasn't much better.

Lingering arm pain slapped an unexpected ceiling on close-grips.  12 lb. drop over last week.  Glad it's the last week of the block.

Unexpected PR set of pull-ups at this BW even after all the arm pain, so....wtf.

Son of a Bench Week 10. Day A.

sRPE @6.5

BW - 223

Bench -

-    up to 225X1 @8.5

-    185X5 @7

Lever Dips - 205X12, 7 @10

Hack Squats - 100X9, 8 @~8

super-set with

Pull-Downs - X10, 7 @8

1-Arm DB OH Extensions - 25X12, 8, 7 @10

super-set with 

Machine SL Calf Press - 195X13, 12 @10

Rower - HIIT; 5 rounds

Facilitated both a Birthday Party and a Memorial at the end of the week.  That prevented me from getting a 3rd session in, and left me coming into this session carrying additional stress.

Pretty good session all things considered!

Son of a Bench Week 2. Day B.

sRPE @7

BW - 225

Bench - 195X3, 3 @~8

Deadlift - up to 365X1 @8

SLDL - 225X5, 5 @6

Machine Flyes - X8, 7 @8

super-set with

Rope Bayesian Curls - X8, 6 @8

Floor DB Rolling Triceps - 45sX6, 5 @~9

super-set with

Machine SL Calves - X12, 10 @8/9

Rower - HIIT; 5 rounds

Sleep quality and schedule have been disrupted the last few days, and that may have played into the unexpected heaviness of the first two movements.

Chin-Up War Week 9. Day A.

sRPE @8

BW - 224

Chins - BWX6, 5, 4, 4 @9.5/9

CS Rows - 135X14, 10, 8 @9.5/10

GHR - BWX14, 11 @9.5

1-Arm DB OH Extensions - 25X13, 11 @9.5/10

BB Curls - 85X10, 10(PR), 10(PR) @7.5/10

Recovery has been off, and I think that impacted Chin-Up strength out of the gate.

85 for 2 and 3 sets of 10 are Volume PRs.

Chin-Up War Week 5. Day B.

sRPE @8

BW - 226

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

Lat Pushdowns - X10, 8, 6 @ 10

ATG Pause Squats - 

-    up to 275X1 @7.5

-    185X5, 5 @6/7

Pushdowns - X16, 14 @9.5

DB Hammer Curls - 35sX13, 10, 8 @~10

Sleep has been bad for a few nights, and I was really dragging ass coming into this session.  I thought about swapping out Squats for something easier, but decided to just get the volume in at an easier weight.

Squat, Pullups, Triceps

sRPE @8

BW - 222

Squat - 

-    up to 385X1 @9

-    315X1, 1, 1 @6/7

Pull-Ups - BWX5, 4, 4 @10

Pull-Downs /w rest-pause partials - X13/7, 8/4 @10

1-Arm DB Incline Extensions - 15X14, 13, 11 @~10

+30 lbs. on Squat over last week.  Got good sleep over the weekend, and temperature and humidity in the gym weren't too bad.  Bounce out of the hole felt on point in warm-ups, and that's when I was pretty sure I would have a good day.

That's a 1055 gym total from last week's Bench session to today.  That's 20#s over what I think was my past, best week of SBD.  Also, a 301.7 DOTS?  I've never really tracked that.  My best DOTS in competition was 268.4.

1-arm DB Incline extensions felt most comfortable of all the variations so far.  Not sure if that's just getting acclimated or not.  I'll try it with the EZ bar again next week and see if they feel easier than previous or not.

Squat, Pullups, Triceps

sRPE @8

BW - 224

Squat - 

-    up to 355X1 @9

-    315X1, 1, 1 @6/7

Pull-Ups - BWX5, 4, 4 @~10

Pull-Downs w/ rest-pause partials - X12/7@10

EZ Incline Extensions - 35X17, 16, 15 @~10

Not ideal conditions as I was low on sleep, working out in the morning on no food, and gym was swampy.  I would have liked to have done better on comp squat than last week's pause squat, but oh well.  I have a couple of weeks to see if I can make some jumps.

Unassisted Pull-Ups are about 2 reps stronger than they were when I tested them at the beginning of this block, so that's nice.

Incline Extensions with the EZ bar were interesting.  Harder than with a single DB, but easier than with a cable attachment.

3 Day SBD. Cycle 1. Session D.

sRPE @7

BW - 219

Deadlift - 

up to 365X1 @6

340(80%)X3, 3 @~6

Pause Squats (72% of Squat e1RM) - 250X2, 2, 2 @~5

GHR - BWX14, 14, 12 @7.5/10

BB Curls - 50X12, 10, 8 @9/10

super-set with

GHR Sit-Ups - BWX12, 10, 8 @8.5/10

Rower - HIIT; 10 minutes

Was a bit low energy starting off on DL and felt it on the back-off sets.  Started to pick up a bit on Pause Squats and finished feeling fine.

Sleep has been a bit of a mess lately, but hopefully that gets back on track soon.

Block 10. Cycle 4. Session B.

BW - 229

Waist - 43.5"

sRPE @ 7

Bench -
207.5X3 @8
180X7, 7 @7, 8
162.5X7 @7

CG Bench - 155X6, 6, 6, 6 @7

Rack Pull-Ups - BWX8, 8, 8 @8.5/9.5

Well that sucked.

Top strength on Bench was completely flat for the 2nd week in a row, but this time back-off set strength nose-dived after the first set. 

I then backed way off to see how Close Grips were going to go, and the back-off weight ended up being the work weight.

Sleep hasn't been great this week, so maybe there's a recovery issue.  Looking back at the last year+ of training with Emerging Strategies, I've never had two lifts plateau in week 4.  This is really throwing a wrench into the experiment of doing back-to-back, 4-5 week "greatest hits" blocks.  When I started this experiment, I told myself I would switch to Phase 2 if two lifts plateaued or regressed in Week 4, but I didn't really expect it to happen.  On the other hand, it might be fun to have different stuff to do next week....

Block 10. Cycle 4. Session A.

BW - 228

Waist - 43.5"

sRPE @ 8

Squat -
350X3 @8
300X7, 7, 7 @7/7.5

Front Squat -
155X9 @8
147.5X9 @8
140X9, 9 @7, 7.5

Sumo w/ Straps -
325X5 @8.5
315X5, 5 @~8

GPP Day -
- DB Circuit: Curls, Upright Rows, COne-Arm Rows - 7 minutes; 3 rounds; sets of 10
- Stationary Bike - LISS; 20 minutes

Up-and-down session.

e1RM on the top Squat set is fairly flat with last week despite being more weight.  However, 300 is a 3X7 PR fwiw.

I haven't slept well the last couple of nights, and was kind of ready to just go home after Squats.  Tried to just hit Front Squats at the same weight as last week, but it wasn't there.  Ended up having to drop to the lower weight than I've used this block just to his target RPE.  A little bummed about that, but also happy that I didn't just throw in the towel on the 4X9 or the session as a whole.

Hoped I would rally a bit on Sumos, but adding weight wasn't there.  Ended up using the same weight as last week, which is fine.

Going back and looking at the block from March/April '19 that had Front Squats and Sumos in it, I realize that they weren't all on the same day with back squats.  I probably should have paid more attention to that when I was laying out this program, but this part of the block is almost over.  I may have this session again next week, or I may move on to Phase 2, depending on how the rest of this week goes.  I need to find a way to get some better sleep the next few days, and put myself in the best position to succeed.

On GPP day, I decided to flop the first and last movements for a couple of weeks just to give them a slightly different stimulus.  Also did LISS on a bike.  May do HIIT on the bike for the next few sessions just to mix it up.

Block 7. Cycle 2. Session A.

BW - 228

Waist - 42.5"

Squat -
355X1 @8
362.5X1 @8.75
367.5X1 @8.75
322.5X4, 4 @8
292.5X7 @7.5

Paused Bench - 190X4, 4, 4 @8

Deadlift w/ Straps - 345X3, 3, 3, 3 @8

Solid session even though I was dog tired running on only 4 hours of sleep.  I got an iced coffee on the commute to the gym, and just kept topping it off with water all session to keep the caffeine drip running.  Seemed like it may have helped get through.

Squats felt pretty good.  The second to last single was on the heavy side, but then the top single felt as easy if not easier.  I thought about going up one more, but I didn't want to push it with so much work still to do in the session.  Back-offs all felt very good.

I pushed the weight up a bit more than projected on both Paused Bench and DL w/ Straps.  All went pretty well.  DL felt fairly heavy, but still @~8, and it IS meant as overload, so...

Video is of top sets and final work sets in each rep range.

Block 5. Cycle 7. Session A.

BW - 222

Squat -
380X2 @9
325X6, 6, 6 @8.25/8.5

High-Bar Squat - 265X5, 5, 5 @8

Bench-Grip Deadlift w/ Straps - 325X5, 5, 5 @8

Mixed session.

Squat top set went very well.  A touch heavier than the days target.  However, I probably should have pulled back on the volume sets. 

High-Bars and Wide Grip Deads were fine, but I was completely mentally wiped by the time I finished my low bar sets.  I didn't want to do any more squats, and after squats, I didn't want to do anything at all. 

I traveled out of town this last weekend, and I think travel and vacation activities may have contributed. 

To this point, available evidence had pointed to a 7 week time-to-peak.  However, the squat top set looks like my second best increase of the block, and my best Week 7 Squat.  Unless Bench and Deadlift convincingly crash and burn this week, I will plan on extending this block another week.

All video is of top sets and final work sets.

Block 5. Cycle 5. Session A.

BW - 222

Squat -
365X2 @9
310X6, 6, 6 @~8

High-Bar Squat - 252.5X5, 5, 5 @8

Bench-Grip DL - 307.5X5, 5, 5 @8

Another good session bouncing back from cold and (all-but-gone bronchitis).

Squats made a bigger jump than they have the last couple of weeks.  Just felt much more "there."  Looking forward to seeing how the block goes.

I was hyper-focused on execution today since I had one less rest day between DL and Squat days than usual.  Probably gave myself longer rests between sets than usual on average as well.  Closer to 5 minute rests than 3 minute rests. 

High Bars and Wide-Grip DLs were all solid as well.

Sleep has been behind a little bit so I was still ready for the session to be over by the last movement.  Was meeting a friend to watch a game, so skipped out on conditioning again.

All video is of top sets and final work sets.

Block 4 (Accumulation). Cycle 4. Session C.

BW - 218

Deadlift -
262.5X9 @6
277.5X9 @7
345X1 @6.25
362.5X1 @7.5
380X1 @8.5
292.5X9, 9 @7.5

Front Squat -
145X7 @5.5
155X7 @6.5
162.5X7, 7, 7, 7 @~7

Dips -
BW+10X7 @5
BW+25X7 @6
BW+37.5X7 @7
BWX13 @8

Block cut short by upcoming travel.  Honestly, ready for the break.  Had a lot of late nights this week, and recovery was definitely way off.  Made lifting more of a chore than usual.

Deadlift top single in particular was harder than I wanted it to be.  A reduction in e1RM from last cycle.  Back-off sets felt fine, though.

Front Squats and dips felt pretty good as well.  Dips in particular felt very smooth.

Video is of top sets and final work sets.  Didn't get video of the top set of dips.

HLM. Week 9. Day 1.

BW - 221

Squat -
385X3
310X5, 5, 5, 5

High-Incline Bench - 150X5, 5, 5, 5

Chin-Ups - X3, 3, 3

BB Rows - 200X3, 3, 3

My quads are getting really achy.  Kind of a DOMS way, but kind of unusual as well.  They were distractingly achy during my first back-off set of squats.  And I woke up to them aching this morning.  For me, DOMS is usually a 24-48 hours later thing.  I would think it had to do with diet, but I don't see a reason why that would be effecting my quads and not anything else.  It may just be that back squat objective intensities are just the highest of any of my lifts.  I'm going to try using RPE to see if it raises the objective intensity of my Squat assistance movements so that my legs get more acclimated to heavier loads.  I started off this program with assistance at 80% of BACK-OFF sets on light day, and 90% on medium.  I've been saying they were too light, so I think that's biting me in the ass.

Anyway, top set of Squats felt @ 9.  Didn't get much sleep the night before.

Last back-off set felt @ 8.  Fatigue was tempting me to rush these AND get sloppy with them.  Really had to focus to be both patient and focused.

Last set of Inclines felt @ 8.  Looks fast though.  Again, poor sleep.

Had to use the shitty pull up station for neutral grips.  They were fine.  Was hoping my lighter bodyweight would make a noticeable difference, but I guess 3% isn't that big an off set, haha.

Rows were fine.  No straps.  Played around with hook grip a little, but finished with plain ol' DOH.  Gym was crowded so no video.

Novice LP. Session 57 (Greyskull Squats and Press)

BW - 228

Bench -
227.5X5
205X5, 5

Squat -
370X5
330X5, 8

Chin-Ups - BWX25 total reps (lost track of individual sets)

Phone died so no video of this session.

My sleep and general recovery were a mess heading into this session, so I was kind of dreading it.  Things went pretty well, though.

227.5X5 is a Rep PR on Bench.  5th rep was absolutely RPE 10.  Really wasn't sure if it was going to lock-out.  Hopefully my recovery can be in better shape next week when I take a run at 230.

370X5 is a Rep PR on Squats.  Squats just felt really good today.  I felt like the bar was staying "over my heels" on every rep, and I had a lot of pop coming out of the hole.

This was my first time experimenting with AMRAP on the 2nd back-off set.  I decided to move back into back-off sets after the last squat workout where I ended up cutting the 2nd set across at 4 reps.  But I didn't want to abandon the AMRAP set, so I'm doing a sort of mash-up of Advanced Novice/Greyskull LP here.  I'm well aware that there's risk of bastardizing tested programs, and that mash-ups often result in worse results than choosing one method or another.  However, the AMRAP sets seemed to be yielding results.  I will keep a close eye on this as I move forward.  I'm not sure if the 1st set of 5 is necessary, or if it would be better to do a single, AMRAP back off-set.  My suspicion is that this will yield more ultimate volume, even if it possibly costs me a rep or two on the AMRAP.

Anyway, despite feeling like crap all day, this was a good session.

Novice LP. Session 17

BW - 226

Squat - 330X3X5

Bench - 190X3X5

Band-Assisted Chins - RedLightBandX4X5

330 for 3 sets of 5 is an LP PR.  These were really, really fucking hard.  I had out of town guests for the 2nd weekend in a row, and I had to sit in jury selection all day.  That means my sleep and food and just general routine were all very irregular.  I tried pounding a coffee and doughnut before this session, but focusing seemed next to impossible until after the first work set.  That woke me up a bit for some reason, and I got through all three sets.  Here's the last set.  Probably too high for competition, but may be okay for training:

Bench went a little bit better.

2nd day of Niki Sims chin-up program, meaning first day with band assistance.  Red light band looped under one foot, and legs kept straight throughout.  By the 4th set of 5, these were actually a little harder than I expected, and I was really feeling them in my biceps.

Novice LP. Session 11

BW - 224

Squats - 310X3X5

Bench - 180X3X5

Deadlift - 310X3X5

Had a hectic weekend with irregular sleep, so I wasn't sure how this day would go.  Squats ended up feeling quite good.

First set of bench felt terrible after unracking it myself.  I got a liftoff for the next two sets, and it felt much stronger.

The stiff bars were all in use, so I had to use a deadlift bar for the deadlifts.  Predictably, it felt great!

Texas Method Team Training. Week 9. Volume Day

BW - 226

Squats - 305X5X5

Press -
115X5
127.5X5
122.5X3X5

Deadlift - 240X10X2

Squats went pretty well.  Technique felt a little off here and there.  Not sure if it was focus, fatigue, intensity, or other.  Didn't get a full night's sleep the night before.

Press was a shit show because we had the wrong weight written down and so the first set was too light.  Then I mis-loaded one side of the bar on the second set.  Got straightened out for the final three sets, and they were fine.

Speed deads are taking increased mental focus to do correctly as the intensity goes up.  My takeaway this day was squeezing the bar.  I'm pulling these all double-overhand, and I could feel the difference in how strong the reps felt if I bore down on my grip as hard as I could.  Something to try and carry-over to mixed-grip, high-intensity sets.

Texas Method Team Training. Week 9. Intensity Day

BW - 224

Squats - 330X5

Bench - 202.5X5

Deadlift - 330X5

Exhausted from a long, physical weekend with little sleep.  My second low-sleep weekend in a row.

Squats went well all things considered.  Not quite as powerful as they've been, but we'll see how things go next week after I get some regular sleep.

This was my heaviest bench since before my first meet back in March '16.  And it was heavy.  RPE 9.5, knowhumsayin'?

Deadlifts went pretty well, but I was out of gas.