RTS Pivot Block 7. Day 1.

sRPE @6.5

BW - 227

Beltless DL - 315X2 @6

Beltless TnG DL - 185X15, 15, 15 @4/6

303 Tempo Bench - 

-    115X5 @5.5

-    125X5 @6.5

-    135X5 @7.5

-    145X5 @8.5

050 Tempo Leg Press - 5 platesX6, 6 @6.5/7.5

Incline Bench (myo-reps) - 135X9, 3, 3, 3, 3 @9.5/8.5

DB Seated Press (myo-reps) - 

-    35sX13, 4, 4, 4, 4 @9/8

-    35sX12, 4, 4, 4, 4 @9/8

Air like mouth in gym today, so main goal was to get sets and reps in and keep sRPE sub 7.

RTS Pivot Block 4. Week 1. Day 2.

sRPE @8.5

BW - 229

Feet-Up Bench - 150X10, 10 @7.5/9.5

530 Tempo Feet-Up Bench - 

-    150X5 @9.5

-    140X5, 5 @8/9

20 minute Circuit:

-    WG RDL w/Straps - 185X15, 13, 9, 10 @8/9.5

-    Incline Bench - 135X9, 7, 6, 6 @~9.5

-    NG Chin-Ups - BWX3, 2, 2, 2 @~10

Stationary Bike - SIT; 0:20/1:40; 10 minutes

Is it weird that my Feet-Up Bench keeps showing up as comparable to comp bench?

Managed to get 4 sets on each  movement in the circuit well within the 20 minutes today.  Probably just because these were slightly lower rep than the other circuit.

RTS Pivot Block 1. Week 1. Day 1.

sRPE @7.5

BW - 225

High Bar Squts -

-    175X10 @6.5

-    185X10 @7.5

530 Tempo High Bar Squats -

-    165X5, 5 @~8

-    175X5 @8

Feet-Up Bench - 145X10, 10 @8/8

530 Tempo Feet-Up Bench - 115X5, 5, 5 @8/9

Press- 

-    85X8 @9

-    65X10, 10 @8.5/10

First session training under Reactive Training Systems.  Doing a Pivot block to start, and then regular training commences next week.

Haven't done High Bar Squat, or any barbell Squat over ~5 reps, in quite a while.  RPE is probably more reflective of acclimation limits rather than strength.

Coach said he likes Feet-Up Bench for Pec hypertrophy, and for sure these lit up my chest.

But my arms were also absolute jelly by the time I got to Press. It reminded me of doing drop-sets on a cable stack where no matter how light the weight feels in your hands, you just can't move it very well.

Pivot Session B.

sRPE @7.5

BW - 209

320 Bench - 195X1, 1, 1 @8.5

NG DB Bench - 65sX10 @9

Front Squat (beltless) - 185X3, 3, 3 @~8

RDL (beltless) - 275X6, 6 @~8.5

Machine Dips (plate loaded) - 270X6, 6 @8/9

DB Curls - 40sX7, 6 @10

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 Session B.

sRPE @6

BW - 212

1-Leg RDL - 135X12, 9 @7

320 Tempo Bench - 125X6, 6 @~6

Seated Adductor Machine - X10 @10

Hammer Curls - 40sX8, 8 @~8

Pivot Block. Cycle 2. Session B.

 BW - 232

Waist - 44"

BB Drag Curls - 32.5X12, 12, 12 @7/8

3-2-0 Tempo Bench - 140X4, 4 @~6

DB Bench - 75sX8, 8 @7.5/9

3-2-0 Tempo Beltless Deadlift - 270X4, 4 @~6

GHR - BWX8, 8 @~8

Machine Press - 92.5X10, 10 @~7

Doing the 75s for 8 on DB Bench is a Rep PR.

Moved the settings on the GHR to a little bit harder than last week.

Pivot Block. Cycle 1. Session B.

 BW - 232

Waist - 44"

BB Drag Curls - 25X12, 12, 12 @6/7.5

3-2-0 Tempo Bench - 120X4, 4 @~6

DB Bench - 65sX8, 8 @7.5

3-2-0 Tempo Beltless Deadlift - 260X4, 4 @6

GHR (Setting: 2 back; 10 down)- BWX8, 8 @~8

Machine Seated Press - 90X10, 10 @~7.5

Pivot Block. Cycle 2. Session C.; Cycle 3. Session A.

BW: 228; 232

Waist: 43; ?

2C:

1-Arm DB Rows - 60'sX12, 12, 12 @5.5/8.5

Leg Raises on Knee Raise bench - BWX12, 9, 6 @7.5/8.5

Floor Rolling DB Extensions - 45sX10, 10 @~8

Straight-Arm Pushdowns - 10, 10 @8/10

3A:

X-2-3-3 Tempo Chins - BWX7, 6, 5 @7.8/8

3-2-0 Tempo Squat - 235X5, 5, 5 @ ~6

3-2-0 Tempo Bench - 150X5, 5, 5 @~6

1-Arm Pull-Downs - X10, 10, 10 @7/9

Pivot Block. Cycle 2. Session A.

BW - 228

Waist - 43.5"

X-2-3-3 Tempo Chins - BWX6, 5, 4 @8/9

3-2-0 Tempo Squat - 230X5, 5 @ ~6.5

3-2-0 Tempo Bench - 145X5, 5 @6

1-Arm Pull-Downs - X10, 10, 10

Pivot Block. Cycle 1. Session A.

BW - 232

Waist - 43.75"

X-2-3-3 Tempo Chin-Up Negatives: BWX5, 5, 5 @~9

3-2-0 Tempo Beltless Squats: 225X5 @6.5

3-2-0 Tempo Bench: 140X5 @5

1-Arm Lat Pulldowns - 60X10 @10

I've been working out at home with training from my old coach at Kratos Strength.  This was my first day back in the barbell gym.

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.

Pivot Block. Cycle 2. Session B.

BW - 223

Waist - 43.25"

5-3-0 Tempo Bench - 130X5, 5, 5 @~7.5

Standing DB Press - 45sX7, 7 @~7

Machine Pullovers - X10, 10, 10, 10 @6.5/8.5

Flexed Arm Hanging Curl Ups - BWX5, 4, 5 @~9

Conditioning - LISS; 25 minutes walking

Pivot Block. Cycle 1. Session A and B.

BW - 225

Session A:

5-3-0 Tempo Squat - 215X6, 6, 6 @~7

Single-Leg Horizontal Leg Press - 135X8, 8, 8 @~7

Single-Arm Chest Supported Row - 25X5, 5, 5 @7

DB Curls - 

20sX12 @~7

25sX12 @~8

Session B:

5-3-0 Tempo Bench - 125X5, 5, 5 @7/8.5

Standing DB Press - 40sX7, 7 @7, 8

Machine Pullovers - 65X10, 9 @9

Flexed Arm Hanging Curl Ups - BWX4, 4 @~9

LISS - 25 minute brisk walk home

Missed two weeks of training due to a variety of health issues.  Doctor's orders not to go to heavy pending my next specialist consultation.  So a two week pivot to prepare for what will hopefully be my next dev block. 

This was all fine, although (and I've noticed this before) it seems like after a complete layoff, RPE increase much more drastically between work sets.

Pivot Block. Session B.

BW - 226

Waist - 42.75"

5-3-0 Tempo Bench - 135X4, 4, 4, 4 @~6

Split Squat w/ Chains - 55+35X6, 6, 6, 6 @6

Trap Bar High Handle Split RDL - 135X6, 6, 6 @6

Flexed Arm Knee-to-Chest - BWX5, 5 @~8

BB Curls - 60X10, 10 @~8

Conditioning - Rower; HIIT; 20 seconds; 7 rounds

Solid little session.

As always with pivot blocks, one of my objectives it to find ways to "practice" or otherwise prep for anything rather novel that may be happening in the following block.  Give me the opportunity to sort of grease the groove on different grips, ROMs, etc.  Squatting with chains is one of those novel things, so I took this opportunity to start seeing what setting them up is like.  I've seen it done often enough both live and on video, that I had a good idea  of how to do it.  I think it went pretty well, and will feel confident setting them up for regular squats next week. 

Trap Bar Split RDL are just another way to find single-leg Deadlift assistance.  Weren't quite as awkward as I expected, but....weren't NOT awkward either, lol.

Took video of the last set of each of those movements.

Pivot Block. Cycle 5.

BW - 223

Waist - 42.25

5-3-0 Tempo Squat - 280X2, 2 @~6

5-3-0 Tempo Deadlift - 285X2, 2 @~6

Bulgarian Split Squat - 55X7, 7 @~6

5-3-0 Tempo Bench - 155X2, 2 @~6

DB French Press - 30sX6 @6

Flex Arm Hanging Knee Raise - BWX6, 6

BB Curls -
50X10 @6
60X10 @7
65X10 @8

Conditioning - LISS; Rower; 20 minutes

Nice and fast pivot session.  Only a couple of notes.

Upped the chain weight on the BSS.  Weighed out most of the chains now, and had to mix a couple of different ones.

Switched to DB overhead extensions for triceps.  Maybe I'll keep the train moving and do yet another triceps variation for the last session of the pivot.

Only took video of the BSS because they're so goofy.

Pivot Block. Cycle 4.

BW - 225

Waist - 42.25"

5-3-0 Tempo Squat - 275X2, 2 @~6

5-3-0 Tempo Deadlift - 282.5X2, 2 @~6

Bulgarian Split Squat - 48X7, 7 @~6

5-3-0 Tempo Bench - 150X2, 2 @~6

Overhead Cable Triceps - 50X6 @8

Flex Arm Hanging Knee Raise - BWX6, 6

BB Curls -
60X10 @7.5
62.5X10 @~8

Conditioning - LISS; Treadmill Walking; 20 minutes

Good session.

Switched to two 24# chains for the split squats.  Much easier than trying to keep using handheld weights.  Also gives me the chance to start weighing out chains for use in an upcoming block.

Subbed Cable overhead extensions for the rolling triceps.  MUCH better on my elbow/triceps tendon even though I lost focus and went @8 instead of @6.  Now that I'm using a lower impact movement, I don't mind going a little harder.

Curls weirdly took a big jump.

Pivot Block. Cycle 3.

BW - 221

Waist - 42.25

5-3-0 Tempo Squat - 270X2, 2 @~6

5-3-0 Tempo Deadlift - 275X2, 2 @5.5

Bulgarian Split Squat - 45X7, 7 @~6

5-3-0 Tempo Bench - 145X2, 2 @~6

DB Rolling Triceps - 40X6 @6

Flex Arm Hanging Knee Raise - BWX6, 6

BB Curls - 55X10, 10 @~8

Good session.  Moved quickly through everything, and had no trouble adding weight to anything except rolling triceps.

The rolling triceps thing is still bothering the bottom of the muscle/tendon just above the elbow.  I though it got better last session, but it seemed to have gotten a bit worse this session.  At this point I'm going to switch it out for a different movement, because I don't want to carry any unnecessary inflammation, etc. into my next dev block.

Only got video of the lower body tempo work.

Pivot Block. Cycle 2.

BW - 225

Waist - 41.75"

5-3-0 Tempo Squat - 265X2, 2 @~6

5-3-0 Tempo Deadlift - 270X2, 2 @~6

Bulgarian Split Squat - 35X7, 7 @~6

5-3-0 Tempo Bench - 140X2, 2 @~6

DB Rolling Triceps - 40X6 @5.5

Flex Arm Hanging Knee Raise - BWX5, 5

BB Curls - 52.5X10, 10 @~8

Conditioning - HIIT; Stationary Bike; 7 rounds

Moved through this nice and quick with rest times ~2 minutes or less.  Resistance training was finished in about an hour even with remembering to do the ab and biceps work.  I rearranged the order so that all the lower body work is together at the beginning and all the upper body at the end.  This flowed much better.

Because the rolling triceps seemed to be bothering my left elbow, I left the weight the same.  There was still some discomfort there, but not as much as last time.

Couldn't be bothered with video.

I track waist circumference and I'm going to add that into this log because BW fluctuation isn't telling the whole story.

BW fluctuation over the last month:

Waist fluctuation over the last month: