Block 14. Cycle 3. Session A.

BW - 220

sRPE @8.5

Chin-Ups - BWX2, 2, 2, 2, 3 @8/9

BB Curls -

60X11, 11, 11 @8/9

50X11 @ 7.5

Deadlift -

362.5X4 @7.5

325X7, 7, 7 @7

Upright Rows - 65X10, 10 @7/8

Made sure to be very conservative with everything after Chins.  Still feeling beat down after the inadvertently high sRPE sessions last week.  Chins are the main lift on this day, so "keep the goal the goal" and just punching the clock on everything else.

I have some wrist and forearm discomfort lingering from last week, so I was especially conservative with the curls.  Backed way off and did relatively slow "controlled" reps.

Was still feeling kind of gassed by the time I got through DL warm-ups.  It might be that I'm just not used to this much DL volume this late in a training session.  Regardless, I was conservative with the top set, and didn't try to push the back-off weight past last week since I was adding a set.  Back-off sets ended up being on target AND a 3X7 Volume PR.

Upright Rows were similar to curls.  Wrists weren't loving it, so backed off and did slower reps.

Block 14. Cycle 2. Session C.

 BW - 223

sRPE - @10

Press -

135X1 @8

117.5X3 @7

110X6 @9

Squat -

290X6 @7

250X10, 10 @~7

Decline Cambered Swiss Bar - 120X10, 10 @7/8.5

BB Rows - 145X10, 10 @7.5/8

Left brachioradialis has been giving me trouble this week and it was uncomfortable stabilizing on the Press.  Still got my targets on everything except the AMRAP set.

This week has been tough in general with training, so I was very conservative on the Squat and was rewarded by being right on target.

Similarly, I didn't try to increase the weight on this Decline movement as I was adding a work set.  Still got pretty hard by the 2nd set, and I was ready to be out of the gym.

I made myself to do the Rows even though I didn't want to.  Same weight as last week +1 set, and on target.

Need to start tracking sRPE again.  I define sRPE thusly: after the last work set of the last compound movement of the session, how many more sets could I have gotten at around the same weight/reps/RPE?  Definitely had two @10 sessions this week.

Block 14. Cycle 2. Session B

 BW - 222

Dips - 

BW+45X4, 4 @8

BWX13 @8

Bench -

210X3 @9

155X10, 10 @7/8

Toes-to-Bar - BWX4, 3, 3 @~9

Chins (band under knee) - BWX5, 5 @~8

Dips went really well.

Bench didn't progress at all since last week, but I have to remind myself that it's the 2nd pressing movement of the day, and that if the primary movement of the day (Dips) is progressing, I shouldn't get down about a lack of progress on the movements that aren't the focus.  Keep the goal, the goal, and don't fall back into over prioritizing the powerlifts.

TTB was also a bit harder today for some reason.

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 14. Cycle 1. Session C.

 BW - 221

Press -

130X1 @8

105X8@8

Squat -

285X6 @7

240X10 @6.5

Decline Cambered Swiss Bar Bench (lol) - 120X10 @8.5

BB Hanging Rows - 145X10 @8

I had slotted Cambered Bar Declines as my Dips accessory movement for this slot just to experiment, but the gym got a cambered swiss bar, so I figured close-grip, elbows in was a bit more specific.  These were much harder than I expected.

Block 14. Cycle 1. Session A and B.

 Session A

BW - 224

Chin-Ups - BWX2, 2, 3 @8

BB Curls - 70X11, 11, 11 @7.8/9

Deadlift - 

350X4 @7.5

315X7 @6.75

Upright Rows - 95X10 @10

Session B

BW - 222

Dips -

BW+37.5X4 @7.5

BWX11 @8

Bench - 

205X3 @8

155X10 @7

Toes-To-Bar - BWX4, 4 @~8

Band Chins (under knee) - BWX5 @8

Pivot Block. Cycle 2. Session C

 BW - 222

Beltless Press - 125X3 @7.5

DB Full Front Raises - 20sX10, 10 @7/9

Beltless Pause Squat - 275X3 @5.5

Beltless Squat - 205X15 @5.5

Leg Press - 4.5ppsX15 @6.25

Bench Dips - BW+35#ChainsX15, 15 @6/8

Inverted Rows (feet flat) - BWX13, 13 @7/8.5

Last session of the pivot.  As I've had some very mild adductor DOMS after these beltless sessions, I'm optimistic that I WON'T have crippling adductor DOMS as I start the next dev block.