Reap What You Row Week 3. Day A.

sRPE @8.5

BW - 223

BB Rows - 

-    up to 200X3 @7

-    add straps - 170X8, 8, 8, 8 @7/9.5

Pulldowns w/Straps - X8, 8, 8 @~8

GHR - BWX10, 10, 8 @8

super-set with

Bench Dips - BWX14, 10, 9 @8

BB Curls - 65X8, 7, 6, @~8

super-set with

1-Arm Cable Wrist Extensions - X10, 8, 8 @8/9

Stationary Bike - HIIT; 0:20/1:40; 8 rounds

If adding straps, adding wrist extension work, and subbing bike for rower doesn't yield any real relief by EOW, I'll have to make more drastic changes to programming.  Issues are effecting me outside the gym too much. 

Reap What You Row Week 1. Day A.

sRPE @ 6.5

BW - 226

Beltless BB Rows - 

-    up to 185X3 @6

-    160X8 @8.5

Pull-Downs - X9, 8, 8 @8/9

Hypers - 25# behind head X7, 7 @8

super-set with

Bench Dips - BWX14, 10 @8

BB Curls - 65X8, 6, 6, 6 @8/9

Rower - HIIT; 0:20/1:40; 10 rounds

Decided to go ahead and start my Row specialization block with the new week.  I've started recent specialization blocks with much lower volume, but I used this last pivot block to really drive up sub-maximal work capacity.  So I'm coming into this block having everything but BB Rows already at max anticipated volume, and this is still less volume than I was doing the last few weeks.

I would have probably gone for more sets on Rows as well, but I've some nagging issue on the outside of my right elbow that I'm working around.

Also upped HIIT to 10 rounds.

Dips, Hack Squats, Curls, Shoulders

sRPE @8

BW - 224

Lever Dips - 180X15, 11, 11, 9 @9.5/10

Hack Squats - 100X13, 10, 9, 8 @9.5/10

DB Incline Curls - 

-    20sX12 @10

-    15sX13, 12, 10 @9.5/10

super-set with

DB Incline Laterals - 15sX12, 9, 8, 7 @9.5/10

Start of the Lever Dips wave.  Will probably add a half plate next week and see what happens.  Once I settled on Bench Dips and Lever Dips as my movements for the first two waves, I was on the fence about what order they should go in.  On one hand, Bench Dips are a bit more "body in space," like the main lift, but the pressing angle of the lever dips is more similar and it's a bit easier to load.  We'll see what happens.

All reps of Hack Squat continue to be metal on metal at the bottom.  Feeling good.

Combo of Lever Dips and Incline Laterals got me some nice, anterior delt DOMS the following day.  

Dips, Good Mornings, Curls, Shoulders

sRPE @8

BW - 225

Bench Dips - BW+35# Chain X16, 11, 10, 9 @~10

Buffalo Bar Straight-Leg Seated Good Mornings -

-    135X11, 12, 11, 10 @8/9.5

1-Arm Behind-the-Back Cable Curls - X12, 9, 9, 8 @10

super-set with

1-Arm Behind-the-Back Laterals - X10, 9, 8, 8 @10

Really nice 3 week wave on Bench Dips.  All reps here are nice and deep with a slight pause at the bottom.  Moving on to Machine Dips in the next wave where I will target increasing weight in the 8-12 rep range before moving on to full dips in the last wave.

Wanted to do something hamstring-y for DL assistance, but didn't really know what.  I've done my go-to RDLs and GHRs in the last couple of weeks so I wanted something different.  Seated Leg Curls seemed to "small" for the 2nd movement of the day, but Deficit DLs seemed a bit too intense.  In the end, I came up with one of the more "conjugate" things I've ever tried.  I think this is my first time really using the Buffalo Bar, this is my first time doing Seated GMs, and I also put my feet up on a calf-stretch board so that they wouldn't slip out from under me when I was pushing into the floor.  Waiting to see what feels most sore from these today or tomorrow!

Speaking of soreness, long-ROM cable curls and laterals never disappoint.

Dips, Quads, Curls, Shoulders

sRPE @7.5

BW - 223

Bench Dips - BW+25# ChainX16, 12, 10, 10 @10

Roman Chair Squats - BWX10, 10, 10, 10 @9.5/10

DB Preacher Curls - 20sX14, 12, 10, 10 @10

super-set with

Seated DB Laterals - 20sX9, 9, 9, 7 @10

Adding weight to the Bench Dips to get the reps more in the range I expect to eventually be training full Dips in.  Much triceps burn.

Thought about doing something higher stress for legs, but it was pretty darn sweaty in the gym, and I wanted to make sure I had energy to drive through the full workout.

I think this may be the first time I've done DB Preacher Curls?

Dips, Hips, Curls, Shoulders

sRPE @7

BW - 225

Bench Dips - BWX18, 15, 16, 13 @8.5/10

Machine Knee Raise - X13, 12, 10 @10

Incline DB Curls - 40X12, 30X13, 13 @10

super-set with

Incline DB 45-degree Raise - 40X9, 30X10, 8 @10

Training and Recovery were both disrupted around the 4th of July holiday.  I was able to get into the gym on Sunday, but didn't feel up to Deadlifting.  Decided to go ahead and start my new block of training instead.  Will be focused on Vertical Pressing (Dips, and Overheads), and Upper Back Pulling.

Sumo DL, Upper Back, Dips

sRPE @8

BW - 224

Sumo DL - 

-    up to 365X1 @8.5

-    315X6, 6, 4* @6/7

Cable Rear Delt Laterals - X10, 9, 7 @10

Cable Rows - X15, 14, 10 @9/10

Bench Dips - BWX15, 16, 14 @9/10

*started getting some glute discomfort on the last Sumo back-off set, so I cut the set short.

A little low energy training on a Saturday early afternoon, and with the glute issue, decided not to do the "big hippers."  

Mid-Rep Volume PRs. Pivot Session A.

sRPE @7

BW - 219

Horizontal Leg Press - X9, 9, 9, 9 @~6

GHR - BWX15, 15, 10 @7/8

Paused PL Machine Dips - 180X10, 10, 10 @6/8

Paused Bench Dips - BWX15 @9

Lat "Prayers" - X16, 13, 8 @9.5/10

EZ Cable Face-Pulls - X13, 12, 11 @~9.5

Feeling run down and beat up most of the week, and have a lot going on over the weekend, so decided to do an ad hoc pivot session.  I actually felt pretty good most of the day and was tempted to just do my regular training, but decided to stick with the plan.  

Interestingly, the RTS Stress app reads this as MORE stress than what I usually do.

BBM Gen.S+C Block 1. Cycle 3. GPP Session B.

sRPE @5.5

BW - 203

Drag Curls - 40X18, 15, 13, 12 @7.5/9.5

super-set with

Paused Bench Dips - BWX21, 16, 14, 12 @7/9.5

Lat Pushdowns - X13, 11, 10, 11 @8.5/9

These movements all feeling really good.  Especially finally feeling the "lat prayer."

BBM Gen.S+C Block 1. Cycle 2. GPP Session A.

sRPE @6.5

BW - 206

Pull-Ups - BWX4, 4, 3 @9/9.5

GHR Sit-Ups - BWX10, 12, 14 @6.5/8

Drag Curls - 40X17, 14, 12 @8/10

super-set with

Paused Bench Dips - BWX20, 15, 13 @7.5/9

Lat Pushdowns - X10, 12, 7 @6.5/10

Rower - LISS; 25 minutes

Schedule is tight this week, so combined Tuesday and Thursday into one workout.  Will have to slap Thursday's conditioning onto the Wednesday session.

BBM General S+C Block 1. Cycle 1. GPP Session.

sRPE @6

BW - 206

Pull-Ups - BWX3, 3, 3 @~9

Toes-to-Bar - BWX4, 4, 4 @6.5/8

Drag Curls - 40X16, 14, 11 @7.5/8.4

super-set with

Bench Dips - BWX18, 14, 12 @6.5/8

Rower - HIIT; 12 minutes

Airdyne - LISS; 25 minutes

Couldn't get to all the GPP sessions this week, so I crammed the "main" movements from each one into a single, Saturday session. 

BBM Low-Fatigue Template Block 1. Cycle 1. Session B.

sRPE @7.5

BW - 203

Bench - 

185X3 @7

140X6, 6, 6 @~5

Pause Squat - 135X6, 6 @DOMS

DB Bench - 

50sX10 @5

60sX10 @7.5

Bench Dips - BWX15, 13, 13 @6.5/7.5

Severe DOMS in my legs from the first day of training following my 10 day COVID lay-off.  Did the best I could with the Pause Squats in the hopes that doing something would help this hell dissipate a bit faster.

Pivot Cycle 2. Session B.

sRPE @5.5

BW - 216

530 Deadlift - 310X4, 4 @6

1-Leg Elevated Hip Thrusts - BWX13, 13 @8

Bench Dips (paused) - BWX20, 16, 13 @5.5/8

530 Bench - 155X2, 2 @6

DB Rolling Triceps - 45sX6 @6

Pivot Cycle 1. Session B.

sRPE @6

BW - 216

530 Deadlift - 305X4, 4 @6

1-Leg Elevated Hip Thrusts - BWX12, 12 @8

Bench Dips - BWX20, 20 @5.5/8

530 Bench - 155X2 @7

DB Rolling Triceps - 45sX6 @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.

Pivot Block. Cycle 1. Session C

 BW - 222

Beltless Press - 125X3 @7.5

DB Front Raise - 17.5'sX10, 10 @~8

Beltless Pause Squat - 275X3 @6

Beltless Squat - 185X15 @5

Leg Press - 4PPSX15 @6

Bench Dips - BW+70(chains)X12 @8

Inverted Rows (feet flat) - BWX12, 12 @6/8

Trying to find a good way to allow fatigue to dissipate on squats without losing adductor fitness and struggling with DOMS in the first weeks of the next block.  

Pivot Block. Cycle 2. Session C.

 BW - 230

Waist - 44"

X-2-3-3 Tempo Chins - BWX9, 8, 7 @8/9

Bench Dips - BWX20, 20, 20 @6/8.5

Knee Raises (above parallel) - BWX9, 8, 7 @~8

DB Full Raise - 12sX12, 12 @6

super-set with

Hammer Curls - 12sX12, 12, @~7

Pivot Block. Cycle 1. Session C.

 BW - 230

Waist - 43.75"

X-2-3-3 Tempo Chins - BWX8, 8, 8 @7/9

Bench Dips - BWX20, 20, 20 @6/9.5

Knee Raises (above parallel) - BWX8, 8, 8 @6/9

DB Full Raise - 12sX12, 12 @6

super-set with

Hammer Curls - 12sX12, 12, @6

Overheads

BW - 213

Press -
BarX15
65X5
85X4
95X3
115X1
105X14, 5

DB Bench -
50sX15
55sX14

DB Curls - 30sX12, 12, 10, 10, 8
super-set with
Bench Dips - BWX20, 20, 20, 20, 20

105X14 is a good sized, all-around PR.  My previous best standing with this weight was 105X10.  Last month I did this seated, but I find seated pressing to be slightly easier because the first rep starts at the top instead of the bottom, and I'll often hit a weight/reps PR seated before I hit it standing.  On to 115 for reps next week.

This all also seems to show that the standing front press isn't particularly magical for me.  Before this session, I'd done this lift exactly six times since December '13, and hadn't used more than 85 lbs. any of those times.  But with lots of Inclines and a fair amount of PBN, I can come in and set a big PR on the Press, and even have my Bench be in good shape after a year away because of the shoulder injury.

Anyway, my shoulders were on fire after the Press PR.  I went to do a 3rd set of DB Bench, and my shoulders said, 'Nope.'  No pain, just no oomph.

Had enough oomph for Bench Dips, though, and 5X20 gave me zero pain.  I'll talk to my P.T. this week about what's next.  Hoping I get cleared to start doing full dips again, but maybe he'll want to wait and see how the shoulder handles some heavier weight on flat bench or something first.

Shoulders and [bench] DIPS!!!

BW - 212

Bench Dips - BWX12, 12, 12, 12, 12

Side Lateral Giant Set - X2
10sX25
15sX15
20sX10
rest
20sX10
15sX15
10sX25

P.T. cleared me on this very day to start doing un-weighted bench dips.  BWX12 is nothing effort wise, but I wanted to take it easy because it used to be these would cause me pain.  Happy to say that the next day, I am still pain free!  So excited to be able to start adding dipping movements back into my programming.  One of my favorite lifts, and one I've really  missed doing.

This is the last week of the shoulder focus programming so this is the last time I will have to do this brutal giant-set of laterals (for a while anyway).