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.

Unplanned Testing Week Session B.

sRPE @6

BW - 208

Bench - up to 235X1 @~9

Deadlift - up to 425X1 @~10

Toes-to-Bar - BWX7 @9

Curls - 45X25 @8

Rower - HIIT; 12 minutes

Bench is in good shape, but DL is a little down from where I'd hoped it would be.  

Unplanned Testing Week Session A.

sRPE @5

BW - 207

Squat - up to 355X1 @9

Press - up to 145X1 @~9.5

Chin-Ups - BWX8 @9

Dips - BW+45X10 @9.5

Coming back from a long vacation weekend and about to start a new training block.  Schedule was kind of cramped to do a 5th week of the current block.  Since this block was SO low specificity, I thought I'd just test out all of my main lifts in one way or another to see where they sit at the end of the block.  The next block will be slightly higher specificity.  This way I get some data on how these lifts were effected during the low specificity phase, and I also get a better idea of where to start some of the slightly higher specificity work in the next phase.

Good news is that these four lifts are in a good spot.  Press and Chins are both STRONGER than they were at the end of the last block.  Squat and Dips are both over 96% of where they were (96% is about my average strength at the beginning of new block).

Also, a bit concerned that I'm getting kind of bored/burned-out on the BBM templates.  Not sure if that comes down to running canned templates, my tumultuous schedule, or a combo of the two.  

Block 16. Cycle 7. Session C.

 BW - 217

sRPE @5.5

Dips - 

BW+85X6 @10

BW+45X10@9

PJR Pullovers - 65X15@8

Continuing with final cycle fun, decided to AMRAP 300 total pounds on Dips.  302 (BW+85) is a 1 Rep PR on Dips, and I got 6.  

All the other stuff I would have done on this day is getting done in group training tomorrow.