Pivot Block. Cycle 2. Session X.

BW - 230

Waist - 43.25"

sRPE @ 8

3-2-0 Beltless Deadlift - 275X4, 4, 4 @7/7.5

DB Press (350 Method) - 35sX25, 13, 10 @~9.5

Inverted Row (Myo-Reps; 30 sec. rests) - BWX15, 5, 6, 6, 6, 8 @8/9

Flexed-Arm Knee-to-Bar - BWX7, 5, 5 @9.5/10

Pivot Block. Cycle 1. Session B.

BW - 226

Waist - 42.75"

sRPE @ 7

3-2-0 Tempo Bench -
130X7 @7
135X7 @7.5

DB Press (350 Method) - 25sX25, 17, 15 (57 total)

Inverted Row (Myo-Reps; 30 sec. rests) - BWX16, 5, 5, 5, 5, 7 @8.5/9

Flexed-Arm Knee-to-Bar - BWX6, 4, 5 @8.5/10

I'll have a bit more focus on Press next block vs. Bench, and so I've reduced the total Bench variation sets for the pivot, and upped the total reps on the Press variation.  Press used Paul Carter's 350 method (3 AMRAP sets until you can get 50 reps, then  up the weight next session).  Blew past 50 here, so I'm going to up it to the 35s next week.  That's a bigger jump than I would take in a developmental block, but with only a 2 week pivot and such high reps, I feel comfortable ramping intensity quickly here.

All the chin-up volume in the last block seems to have done wonders for the ol' flexed-hang knee raise.  I've always done these as a partial curl-up, but I had no problem going knee to bar on these sets, and reps/set were comparable to past pivot blocks despite the longer ROM.

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

BW - 217

Bench -
175X9 @6.5
180X9 @7
227.5X1 @6.25
240X1 @7.5
252.5X1 @9
187.5X9, 9, 9 @8, 8, 9

DB Bench -
50sX12 @5.5
60sX15, 11, 11 @~9.5 (37 total reps)

Inverted Rows w/ feet flat - BWX15, 13, 12 @8, 9, 10

Because this training block is getting cut short by travel, I had my eye on coming in and shooting for a big Bench PR of 275.  However, it wasn't going to be there.  I pushed the warm-ups and the top single trying to make it happen; telling myself, "maybe you've been sandbagging your RPE," but the 252.5 was @9 at best.  And the back-off sets quickly escalated in difficulty.  Of course, I'd only gotten 5-6 hours of sleep the night before, so I wasn't in the best recovery space.  This was by far my worst week 4 bench results over the last 3 training blocks.  I really think it would have bounced back next week with good recovery.

Oh, well.  Something to look forward to next block.  My bench has been starting new blocks around 92% of the previous block e1RM, and my lifts have been increasing by an average of about 2% per cycle over the last 3 blocks.  That would put me right around 273 at the end of the next block.  However, it's a higher intensity Transmutation block, and last transmutation block my results were a bit better than these averages.

I hit 50 total reps with the 55s last week on DB Bench, so I upped it to the 60s this week per the 350 Method.  Felt a little harder than I expected, and I think that's a little bit of extra fatigue from pushing the bench a bit harder.  Doesn't really matter as this block is over anyway.

Inverted rows actually felt really good.  I think I'm more acclimated to this version of the movement, plus I came in at a slightly lower BW than the last couple of cycles.

Video is just of bench top set and last back-off.

Block 4 (Accumulation). Cycle 3. Session B.

BW - 218

Bench -
165X9 @6
175X9 @7
217.5X1 @6
230X1 @7.25
242.5X1 @8
185X9, 9, 9 @~8

DB Bench -
45sX15 @4
55sX21, 15, 14 @~10 (50 total reps!)

Inverted Rows w/ bent knees - BWX13, 12, 13 @8, 9, 10

Nice session. 

Bench moved really well.  Had to dial-in hard on pacing for the back-off sets of 9, but the top single felt very good.  Targeted a 5% increase in eRM over last week, and hit it.

Hit 50 total reps with the 55s on DB Bench.  Per the 350 method, I go up to the 60s next week.  Nice!

Inverted Rows were fine.

Video of Bench top set and final back-off, and 21 rep set on DBs.

Block 4 (Accumulation). Cycle 2. Session B.

BW - 218

Bench -
157.5X9 @5.5
170X9 @7
207.5X1 @6
220X1 @7
230X1 @8
175X9, 9, 9 @~8

DB Bench -
45sX15 @5.5
55sX19, 16, 11 @~9.5 (350 Method; 46 total reps)

Inverted Row w/ Bent Knees - BWX13, 12, 9 @8/10

Solid session.  A >5% increase in bench from last week.  All reps felt strong.

Added 5 overall reps to the rep outs with the 55s.

Inverted Rows felt very smooth and strong as well.

Good 2nd cycle.

Block 4 (Accumulation). Cycle 1. Session B.

BW - 217

Bench -
150X9 @6
155X9 @6.5
192.5X1 @6
205X1 @6.5
215X1 @7.5
220X1 @8.25
165X9, 9, 9 @~8

DB Bench -
45sX15@6
55sX18, 13, 12 @9.5 (350 Method; 43 total reps)

Inverted Row w/feet flat - BWX12, 10, 10 @8/10

Second session of the new block went pretty well.  A bit of fatigue and DOMS from the first session, but so far doesn't seem as bad as the first cycle of the last block, so I'm hopeful I have my approach to pivot blocks more dialed-in.  We'll see how everything feels for Session C which is a full body layout.

Bench went very well, and I tried to go past my target but ended up over-shooting slightly.  Back-offs were all right on target.

DB Bench this cycle is using Paul Carter's old "350 Method."  Pick a weight you can get 15-20 reps with, and do 3 AMRAP sets with short-ish normal rests.  You use the same weight each session until you get more than 50 total reps, then you go up in weight.  Looking back through some old logs, I saw that sometimes when my bench made big progress, I was doing high rep DB assistance work.  So I dusted off this method to revisit that idea.

I threw strict, straight-legged inverted rows into my pivot block and quickly discovered that I couldn't do very many.  One day, a strong-ish guy worked in with me on those and I noticed that he put his feet flat on the ground with bent knees.  Basically unloading the feet and shank from the movement.  I'm decided to roll through into the development block with that adjustment, and it got me well into the rep range I want for this block.  I suspect that before the block is over, I will start playing with "one leg up" etc. to increase the difficulty. 

Only took video of the comp bench today.  Top two singles, and final back-off.

LRB Back & DL. Pressing

BW - 208

Incline -
BarX30
95X5
115X4
135X3
155X2
185X1
165X13

Press - 65X25, 15, 10

Pushdowns - X100

165X13 is a Rep PR!  And I even left a rep or two in the tank.  I was so happy, I forgot I was supposed to do a 2nd back-off set.

And that's why, even though I made the target 50 reps in 3 sets on the Press, I can't count it.  because in previous sessions I was further weakened by a 2nd back off set of inclines.  And the last reps on each of these Pressing sets were brutal.  My triceps and forearms were screaming.

This was the last pressing day that will be set up like this.  Glad I hit a Rep PR on Incline.  Would have liked to have gotten 65X50 total clean, but I didn't.

LRB Back & DL. Legs

BW - 208

High Bars -
BarX10 (paused)
95X5 (paused)
135X5
155X3
175X2
185X1
155X5, 5, 5, 5, 5 (30' rests)

RDL -
135X8
155X23, 12, 15 (50 total reps)

Single-Leg Press - 2ppsX12, 13, 12

Almost 3 weeks since my last leg training session, and this one took a lot out of me as a result.  Nevertheless, the 155X5X5 were all focused and I was pushing for maximum acceleration despite the short rests.

Also upped the weight on RDLs with the 350 method.  I did these strapless, and grip was the limiting factor.  I feel like I should commit to straps for these until such time as grip proves to be an issue on deadlifts.

Also upped the weight on single-leg press, but wasn't going to get close to 20 today.  I will stay at this weight and try to push them up.

LRB Back & DL. Week 1. Squat

BW - 207

High Bar Squats -
BarX10
95X5
135X5
155X3
175X2
185X1
155X5, 5, 5, 5, 5 (135 - 155 sets done in 10:50)

RDL - 135X25, 18, 13 (56 total)

Single-Leg Press - 1ppsX20, 20, 20, 20

Incline DB Curls - 25sX12, 13, 10

I was very skeptical of this 5X5@60% from the LRB Basebuilding manual but the pace made it a lot of work.  I based this on an EDM of 255, although my best High-Bar Squat is 255X5 and I've done 155X20.  However, getting all the work-sets and the bulk of the warm-ups done in just over 10 minutes, all while moving the bar as fast as possible while keeping good form...well, I was sweating my ass off, anyway.  We'll see how it plays out.  It doesn't "feel" like strength work because all the reps were fast, and my conditioning seemed to be the only limiting factor.  May need to bump the weights; I'm not sure.

The RDLs are "350 sets," that is trying to get 50 reps in 3 sets.  Grip was the limiting factor here.  Next time I'll bring the straps out, and maybe up the weight slightly.

Haven't done single-leg pressing in almost a year.  Thought I'd go back to that here as the purpose of this day is actually to try and finally start building some more strength of the floor on DL.  Last April, I was up to 1.5ppsX18, so I'll start shooting to beat that immediately.

I'm throwing a smattering of biceps in on all my days to see if frequency can help make up for my lack of motivation to have a lot of biceps volume on any one day.

Full Body. Week 4. Deadlift

BW - 204

Bulgarian Split Squats -
BWX15
20X15
BWX15

DB Incline-
40sX15
50sX23, 15, 12

Deadlift -
135X5
185X4
225X3
275X2
315X1
365X1
285X3, 3, 3, 3, 3

Chins - BWX10, 6, 6, 4, 5 (31 total)

Solid session.

Grabbed a DB for my 2nd set of single-leg work, but these just felt crappy this week.   I'll try with weight again next week.

With Paul Carter's 350 method in mind, I got up to 50 reps in 3 sets with the 50's on DB Incline.  Next week I'll go up to the 55's and start over.

Deadlift felt solid.  Upped the weight and dropped the reps a bit on the work-sets.  These felt good, and when 6X3 feels easy, I'll push it up to 5X5, etc.

Chins were okay.  One more total rep than last time.

Felt rushed, so I skipped biceps.