Training: DL+Full Body

sRPE @5.5

BW - 228

Deadlift - 

-    285X3 @4

-    305X3 @6

-    320X3 @6.5

-    335X3 @7.5

-    345X3 @9.5*

PJR Pullovers - 60X9, 8 @~10

GHR - BWX10, 8 @~9

Machine Flyes - X9, 9 @10

Leg Extensions - X11, 9 @10

First time DLing in a couple of months because of schedule and forearm pain.  I supinated grip only on the arm with the forearm issues, and on all reps including warm-ups, and didn't really have any pain issues during or since.

*grip on the supinated hand was giving out on the top set ahead of everything else.  Possibly just a detraining thing, or possibly my previous practicing of alternating my mixed grip on every set was somehow less stressful on each hand than keeping one supinated on every set.

Triceps are sore as hell 36 hours later like they always are when I do DB Triceps Pullovers for the first time in a while. 

Pressin' Out Week 9. Day B.

sRPE @8

BW - 223

Press - 125X3, 3, 3 @~7

Cable 1-Arm Front "Y" Raise - X11, 9, 8 @10

Squat - up to 275X1 @6

super-set with

Lying DB Curls - 20sX11, 9 @9/10

ATG Pause Squats - 225X5, 5  @7/8

PJR Pullovers - 60X9, 9, 9 @7.5/8.5

Didn't push so hard on the PL Squats this week, and don't feel so beat up the next day. Still a tough session.

Possibly this training block is starting to have run it's course.

Pressin' Out Week 8. Day B.

sRPE @7.5

BW - 222

Press - 125X3, 3, 3 @7/8

1-Arm Cable Front Y Raise - X14, 11, 10 @~10

Deadlift - up to 365X1 @7

super-set with

Rope Bayesian Curls - X14, 13 @10

SLDL - 275X5, 5 @6/7

PJR Pullovers - 60X8, 8, 8 @8/9

Going to try and work some supersetting back in as sessions are starting to get longer.

Pressin' Out Week 7. Day B.

sRPE @7.5

BW - 225

Press - 125X3, 3, 3 @7

Incline DB Raise - 15sX16, 12, 10 @10

Squat - up to 335X1 @9

ATG Pause Squat - 225X5, 5 @7/8

Lying DB Curls - 20sX12, 8 @10

PJR Pullovers - 55X14, 11, 10 @8/10

Sets of 125X3 felt easier across the board since I moved up to that weight for my light days.

Did a PL Squat for the first time since 7/1/24, and ripped my shorts wide open.  Gains.

Technique on the regular Squat was a bit wonky, so there's room to get that round back into form as this was on par with my best ATG Pause singles.

Beat the recent log book on Incline Raise, Lying Curls, and Triceps Pullovers.

Pressin' Out Week 6. Day B.

sRPE @7.5

BW - 223

Press - 125X3, 3, 3 @7.5

Incline DB Raise - 15sX15, 11, 9 @~10

Deadlift - up to 365X1 @7

SLDL - 275X5, 5 @8

Rope Bayesian Curls - X12, 8 @10

PJR Pullovers - 55X13, 10, 8 @9/10

Decided I might start working PL Deadlifts and Squats back in just as singles before rep work on the longer ROM variations.  This my first PL DL since July.  Only about 5% off from my e1RM back then, so it seems like all the SLDL work has allowed me to maintain pretty well.  

I cut this off @ RPE 7.  This is probably the heaviest absolute weight I've lifted at all since July, and it felt like my back was starting to struggle a lot more than my lower extremities.  About to do a quick out of town trip, and didn't want to risk dealing with a back tweak during travel.  This is just a starting point, anyway, for working the heavier stuff back in.

Pressin' Out Week 5. Day B.

sRPE @7.5

BW - 226

Press - 125X3, 3, 3 @7.5

Incline DB Constant Tension Raise - 12sX14, 12, 10 @10

ATG Pause Squat -

-    275X1 @8.5

-    185X5 @6

Lying DB Curls - 20sX11, 7 @10

PJR Pullovers - 55X12, 10, 7 @~10

Everything was a bit harder today than expected.  Squats had a real -10% day for some reason.

Pressin' Out Week 4. Day B.

sRPE @6.5

BW - 223

Press - 125X3, 3, 3 @~7.5

Incline DB Raise - 15sX14, 10, 9 @10

SLDL - 

-    up to 345X1 @9.5

-    275X5 @7

Rope Bayesian Curls - X12, 10 @10

PJR Pullovers - 55X11, 11, 8 @9/10

Upped weight on "light" Presses and they felt fine. 

Also upped reps on Front Raises, and upped weight on Triceps Pullovers.  All feeling good.

Pressin' Out Week 3. Day B.

sRPE @7.5

BW - 222

Press - 115X3, 3, 3 @~6

Incline DB Raise - 15sX12, 10, 8 @10

ATG Pause Squat -

 -   315X1 @9

-    225X5, 5 @~7.5

Lying DB Curls - 20sX10, 7 @~10

PJR Pullovers- 50X13, 10, 10 @~10

Solid.  Press continues to feel slightly stronger week-over-week.

I think I'll keep the PJR Pullovers in for a while.  They give a nice, bi-articular Triceps stimulus while also giving some secondary stimulus to the Pecs and/or Lats (depending on which hyper-confident fitness influencers you lend credence). 

Pressin' Out Week 2. Day C.

sRPE @7.5

BW - 225

Press - 115X3, 3, 3 @~6.5

DB Seated Press - 45sX10, 9 @~10

Chins - 

-    BW+25X1 @9.5*

-    BWX3 @8

Adductor Machine - X14, 13 @~10

PJR Pullovers - 45X13, 12, 11 @9.5

*Weighted Chins are definitely aggravating my left forearm.  I hate to have to sideline that lift for a while after spending so much time spent trying to improve it, but I may have to do that to give the tendinopathy time to calm down.

Still the first time I've been able to squeeze in a 3rd session in a couple of weeks, so I'm happy about that.

Press, Squat, Triceps

sRPE @8

BW - 222

Press paused at forehead - 

-    up to 155X1(PR) @10

-    115X3, 3, 3 @6.5/7.5

ATG Squats - 225X7, 7, 7, 7 @8/9

Low Incline PJR Pullover - 45X12, 10, 9, 9 @9/10

Pretty excited to see what happens with comp Press over the next few weeks.  155 is my best double on Press.

ATG Squats and the humidity in the gym took a LOT out of me.  I didn't have the gas to do my usual Back/Triceps superset.  Luckily, PJR Pullovers give you a bit of both.

Two days later, my legs and triceps are screaming at me.

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.

Block 16. Cycle 6. Sessions B and C.

Session B:

BW - 217

sRPE @7.5

Bench -

235X1 @9

175X10, 10, 8 @6/8

Chin-Ups - 

BWX7 @9

Density Block; 1 rep every 0:10; 2:00 (12 total reps) @10

Rope Rows - X8,9 @8/10

Toes-to-Bar - BWX3, 3, @7

Incline DB Curls - 35sX12, 8 @7.5/10

Session C:

BW - 219

sRPE @8

Deadlift -

405X3 @8.25

330X8, 8 @~6

Dips - BW+50X10 @7

PJR Pullovers - 85X8 @7

DB Bench - 65sX8, 8, 12 @7/9.5

Drag Curls - 60X10, 12 @8/10

Fatigue is definitely building up.  Went into that last session thinking I needed to drop some volume but only cut volume on the pullovers.  Need to really gauge my fatigue next week when I'm trying to close out the block.

The bench day was fairly flat.  Those density chins in 10 second intervals fucking suck.

However, on DL 405X3 is a Rep PR, and 330 for 2X8 is a Volume PR.  Those were nice.

269 (BW+50)X10 is also a Rep PR on Dips.

Block 16. Cycle 5. Session C.

BW - 222

sRPE @7.5

Deadlift -

395X3 @8

325X8, 8 @6/7

Dips - BW+37.5X10 @7

PJR Pull-Overs - 85X8, 9 @8/9.5

DB Bench - 35sX8, 8, 10 @7/9.75

Drag Curls - 57.5X8, 10 @8/10

Tumult in my schedule caused me to have to move this Friday afternoon session to Sunday AM.  Probably my least favorite time to train during the week.  While I think that may have bumped up the sRPE slightly, the results were still pretty good:

On Deadlift, 395X3 is a Rep PR and 325 for 2X8 is a Volume PR.  Last couple of years have been really good for DL PRs.  Since September of 2019, I've hit Rep PRs on DL at every interval from 1 rep up to 15 reps except 5 reps (because fuck sets of 5, lol).  I 100% credit this to: A) normalizing my set and rep schemes to be similar to what I do for any other lift; i.e. not afraid to do more than 1-3 sets, and not afraid do do medium-to-high reps, and B) doing reps touch-and-go.  More volume and variety, and more intra-set tension.

260 (BW+37.5)X10 is a Rep PR on Dips.

Accessories were all solid.  As I'm typing this 24 hours later, I'm still amazed by the DOMS I'm getting from PJR Pullovers 5 weeks into this training block.

Block 16. Cycle 4. Session C.

BW - 222

sRPE @ 7

Deadlift -

390X3 @7.75

335X8 @7

322.5X8 @6.5

Dips - BW+30X10 @6.5

PJR Pullovers - 80X8, 9 @7.5/9.5

Drag Curls - 57.5X10, 10 @8/10

On Deadlift, 335 would have been a 7 Rep PR and I pulled 8, and 322.5 for 2X8 is a Volume PR.  Everything going nicely with Rep and/or Volume PRs starting to fall daily just past the mid-point of the training block.

No DB Bench today because I'm planning to do that in my monthly group training session this weekend.

Block 16. Cycle 3. Session C.

BW - 219

sRPE @7

Deadlift -

380X3 @8

320X8, 8 @~6

Dips - BW+25X10 @7

PJR Pullovers - 75X8, 10 @7/9.5

DB Bench - 57.5sX8, 12 @6/9.5

BB Drag Curls - 65X8 @10

320 for 2X8 is a Volume PR on Deadlift.  First PR of the training block coming just before the half-way mark.  It's likely that a few more will come next week/Cycle 4, and then if things go well, I should start getting daily PRs of one sort or another beginning in Cycle 5. 

The idea here is to target low-hanging Rep and Volume PRs for each block, and keep sRPE moderate (for now).

Block 16. Cycle 2. Session C.

BW - 220

sRPE @ 7

Deadlift -

375X3 @7.75

315X8 @6

Dips - BW+15X10 @7

PJR Pullovers - 75X8, 8 @8/~10

DB Bench - 55sX8, 13 @6.5/10

BB Drag Curls - 62.5X10 @10

Block 16. Cycle 1. Session C.

BW - 222

sRPE @6

Deadlift -

350X3 @6.5

290X8 @5

Dips - BWX10 @6.5

PJR Pullovers - 70X8 @7.25

DB Bench - 55sX8 @5.75

BB Drag Curls - 55X12 @9.75

Deadlift and Dips both bounced back big from the end of the last block.  Estimated 107% and 102% increase in e1RM respectively.  Weird.  They both moved one slot earlier in the session (2nd to 1st for DL, and 3rd to 2nd for Dips) so maybe that's part of it.  Hoping this wasn't catching a weird peak and one or both of them fall off the cliff in the next couple of weeks, but that's happened before.

Inclines

BW - 212

CG Incline -
BarX20
95X5
115X4
135X3
155X2
175X1
155X11

Incline DB Curls - 25sX20, 20, 20, 20

PJR Pullovers - 60X20

Okay session.  Shoulder was bothering me a little bit the next day, but I'm alreayd rehabbing with my P.T. so nothing else to really do about it.

Added reps to the curls, and weight to the pullovers.

Inclines

BW - 211

Inclines -
BarX30
95X5
115X4
135X3
155X2
175X1
145X16

Incline DB Curls - 25sX20, 20, 20, 17

PJR Pullovers - 55X20

Good session.  Upped weight and/or total reps on everything.

Low back still giving me trouble.

Bench

BW - 210 (office gym)

Machine Bench -
worked up to the stack for 1
back-off set X 20

Incline Curls - 25sX20, 18, 15, 10

PJR Pullovers - 50X20

Cramped schedule this week, so had to fit something in at the office gym.