Reap What You Row Week 2. Day C.

sRPE 27.5

BW - 223

BB Rows w/Straps - 165X5, 5, 5 @5/6.5

1-Arm DB Rows w/ Strap - 90X10, 8, 8, 7 @8.5/8

Beltless Press - 

-    up to 135X1 @8

-    115X3, 3 @~7

super-set with

Adductor Machine - X12, 9, 9 @8

1-Arm Cable Wrist Extension - X12, 12, 12 @~8

super-set with

1-Arm Cable Wrist Curls - X13, 8 @7/8.5

Decided to see if trading the Rower for the Stationary Bike on conditioning, and adding direct wrist extension work could do for my elbow issues what reducing walking and adding calf work did for my foot pain earlier this year.  (had to skip conditioning this day to get to an appointment)

The next day the elbow feels pretty good.

Son of a Bench Week 12. Day A.

sRPE @7.5

BW - 223

Bench - 

-    up to 225X1 @9

-    185X5 @7

Lever Dips - 205X10, 8, 8 @~10

Circuit:

-    Leg Extensions - X12, 11 @8

-    Adductor Machine - X12, 10 @8

-    Lat Pushdowns - X8, 8 @~9

-    Cable Curls - X10, 8 @8/9

1-Arm DB OH Extensions - 25X10, 9, 7 @~10

super-set with

Machine SL Calf Press - X17, 13 @10

Rower - HIIT; 5 rounds

We threw a dinner party the night before, so I was coming in pretty rough to train in the AM.  However, we're leaving town this weekend for a camping trip, so I had to train if I want to get 3 sessions in this week.  Top-end performance was quite muted.

When it came time for the Hack Squats / Pull-Downs super set, I just could not.  Did an iso circuit instead. 

Pressin' Out Week 4. Day C.

sRPE @6.5

BW - 223

Press - 125X3, 3, 3 @7.5

DB Seated Press - 45sX12, 10, 8 @~10

Chins - BWX3, 3, 3 @8/9

Adductor Machine - 150X11, 10 @~10

Rope Pushdowns - X12, 11, 9 @10

Solid.  sRPE trending down throughout this week.  I'll add a tad more volume over the next couple of weeks as long as that trend continues.

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.

Dippin' into Dips Week 2. Day C.

sRPE @7

BW - 226

Dips - BWX5, 5, 5 @~6/8

Lever Machine Dips - 180X12, 12, 8 @10

Chins - 

-    up to BW+25X1 @9.5

-    BWX3, 3 @~8

Adductor Machine - X13, 11 @~9

Rope Pushdowns - X15, 12, 12 @10

Solid session, and then helped as a spotter for an EOY Max Out event at the gym.

Chin-Up War Week 10. Day C.

sRPE @7.5

BW - 223

Chin-Ups - 

-    up to BW+45X 1@10

-    BW+25X3, 3 (PR) @8.5/9.5

1-Arm Pull-Downs - X12, 10, 9, 7 @9.5/10

Dips - 

-    up to BW+90X1(PR) @9

-    BW+60X5, 5(PR) @~10

Machine Adduction - X12, 11 @10

Lying DB Curls - 20sX9, 9, 7 @~10

Nice little group of Rep and Volume PRs on Chins and Dips.

Chin-Up War Week 8. Day C.

sRPE @7

BW - 225

Chin-Ups - BWX3, 3, 3 @~7.5

1-Arm Pull-Downs - X10, 9, 8 @9.5

Dips - 

-    up to BW+85X1(PR) @9.5

-    BW+55X5, 5(PR) @9.5/10

Adductor Machine - X19, 16 @~10

Lying DB Curls - 15sX12, 10 @~10

Everything felt pretty good today.

1 Rep and 2X5 PRs on Dips was a bit unexpected.

Chin-Up War Pivot. Day C.

sRPE @7

BW - 223

Chins - BWX3, 2 @7/6.5

1-Arm Pull-Downs - X6, 8 @8

Dips -

-    up to BW+75X1 @10

-    BW+40X5, 5 @8.5/10

Machine Adductors - X17, 17 @8/7

Lying DB Curls - 15sX11, 10 @~7

Final session of the Pivot.  Will gradually start adding volume back in while taking most movements closer to failure.

Chins, Adductors, Pecs, Biceps

sRPE @6.5

BW - 223

Chins - BWX6, 5, 4, 3 @10

Adductor Machine - X20, 20, 18 @6/8

Machine Flyes - X11, 10, 8, 7 @10

super-set with

DB Curls - 30sX12, 9, 8, 7 @10

Not the performance I was hoping for out of the gate on Chins.  We'll see how the rest of this wave goes, and then I've got one more idea for a "Total War, Brother" approach to Chins, and then I may retire this lift from my regular goals.  Frustrating because my lats, etc. have noticeably hypertrophied over the last year+, but performance on this movement never really improves.

Adductor Machine performance weirdly surged on this day.  So that's...a win?

Chins, Adductors, Pecs, Biceps

sRPE @7.5

BW - 223

Chin-Up End Partials w/ Straps- BWX9, 7, 6, 5 @9.5/10

Adductor Machine - X18, 14, 13, 13 @9.5/10

Machine Flyes - X14, 13, 11, 11 @10

super-set with

Swiss Bar Curls - 

25X16 @7

45X10, 8, 8 @9.5/10

No Biceps DOMS because of programming change + using my preferred Chin Up station resulted in a much better all around performance this week.

Gym was busy and didn't have a good spot to do Copenhagens, so just jumped on the Adductor machine.

Lower stress movements/session all around.  Didn't plan for that, but am also fine with it.

Deficit DL, Pecs, Legs

sRPE @8

BW - 223

Deficit DL - 

-    up to 410X1(PR) @ 9

-    375X3(PR) @8.5

-    315X3, 3 @~6

DB Bench - 50sX15, 12 @~10

Machine Flyes - X10 @10

Leg Accessory Supersets -

-    Seated Leg Curls - X15, 11, 11 @9/10

-    Machine Adduction - X13, 13, 11 @9/10

-    Leg Extensions - X8, 10, 10 @9/10

Really didn't think I was going to be able to get a PR single on Deficit pulls this block.  I was thinking a lot about starting position and how to initiate the pull on the way to the gym, and possibly some things came together at the right time.

Been hitting triceps pretty consistently, and wanted to give pecs some love before I head into a comp bench wave.

I've started getting an itch to work leg curls, so moving downstream from Big Hippers to...Thigh Blasters?

Deficit DL, Hips, Dips

sRPE @7.5

BW - 225

Deficit DL - 

-    up to 395X1 @9.5

-    370X3(PR) @9

-    315X3, 3 @~6

Big Hipper Supersets - 

-    Machine Knee Raise - X13, 12, 11 @10

-    Hypers - BWX13, 13, 13 @~10

-    Adductor Machine - X13, 14, 15 @10

Machine Dips - 135X15, 13, 10 @9/10

This time around with Deficits, it's been a challenge getting into good starting position and maintaining it below the knees.  Managed to go a bit heavier this week and also pull a PR triple, but it's the most challenging of the 3 main lift variations this wave.

Built up a lot of fatigue on DLs, so did the lowest fatigue movements on hip supersets.

Forgot to do curls dagnabbit. 

Sumo DL, Upper Back, Hips

sRPE @9

BW - 223

Sumo DL - 

-    up to 385X1(PR) @9.5

-    w/ Straps 315X6, 6, 4 @7/10*

Upper Back Attack - 

-    Inverted Rear Deal Rows - BWX12, 12 @~10

-    Inverted Rows - BWX12, 10 @~9

-    Inverted Scapula Shrugs - BWX12, 11 @10

Big Hipper Supersets -

-    VKR Bent Knee Raise - X11, 10, 10 @10

-    Glute Hypers - X12, 10, 10 @9/10

-    Adductor Machine - X14, 12, 9 @10

Pushdowns - X14, 12, 9 @~10

365 moved so well that I thought I would get 405, but still got a PR.  *I had a back spasm on the 3rd back-off set so I cut it there.  No lingering pain from that.

Similar to the Seal Row, the Inverted Row feels ok on Rear Delt and regular rows, but on the Scap Retractions I'm really missing the ability to take my thoracic spine through a good ROM.  I think CS and Cable Rows are just superior in this regard.  I might try this with 1-arm DB rows if I'm feeling really good one day and have plenty of time.

Discovered I could basically due a full concentric rep on hypers just by contracting my glutes.  Fun!  I then tried contracting my glutes on the concentric, but then relaxing them at the top and letting my erectors handle the eccentric.  Kind of a lot to focus on, but ok.

Sumo DL, Upper Back, Hips

sRPE @8

BW - 224

Sumo DL - 

up to 365X1 (PR) @9.5

add straps 315X6 (PR), 6, 6 @~8

Upper Back Attack -

-    CS Rear Delt Rows - 55X20, 17 @9/10

-    CS Rows - 100X10, 8 @9/10

-    CS Scap Retractions - 100X12, 10 @~10

"Little Hipper" supersets -

-    Hanging Bent Knee Raise - BWX11, 12 @7/9

-    Adductor Machine - X15, 13 @10

I don't think I've ever actually pulled Sumo mixed-grip before.  Supinated hand swung way out on the top set.

Back-off sets were harder than I expected at this weight.  Felt like my eye was gonna pop out.

Because of the Sumo, etc. decided to not do any hip extension on the "Hipper" super-sets. I did mess around with trying to keep my knees bent back throughout the knee raises with the idea of keeping the RF more lengthened.

Upper Back, Hips, Triceps

sRPE @8

BW - 225

Upper Back Attack -

-    Seal Rear Delt Rows - 80X10, 9, 10 @9.5/10

-    Seal Rows

    -    130X8 @9.5

    -    100X9, 8 @10

-    Seal Scapular Retractions - 100X11, 10, 9 @~10

Big Hipper Giant-Sets -

-    Double-Crunch Machine Knee Raise - BWX10, 12, 10 @8/10

-    Hypers - BWX14, 12, 11 @8/10

-    Adductor Machine - X16, 15, 14 @~10

Pushdowns - X14, 10, 10 @~10

Firs time using the Seal Row bench.  I liked it for the Rear Delt Rows, but didn't like it for the other two movements.

Big Hipper felt good.

Upper Push, Lower Accessories, Curls

sRPE @7

BW - 223

Cambered Bench +50# Chains - 185X3, 3, 3, 3, 3 @8/9

High Incline Bench - 

95X5, 5 @5.5/7*

up to 155X1 @9.5

Leg Extensions - X11, 10, 10 @10

super-set with

Adductor Machine - X14, 9, 10 @10

Glute Kickback Machine - X13, 10, 8 @~9.5

Gaspari Bar Curls - 

 -   straight set - 45X10, 8 @~10

-    w/ rest-pause Long-ROM Partials - 45X8/4 @10

Continuing to do pick movements on a whim in the moment around a loose structure.

I really nailed my chain set up on Cambered Bench.  Resistance curve was totally flat throughout.

*I got some leg cramping trying to do reps on High Incline so I switched and worked up to a hard single.

I didn't feel like having to set up anything plate-loaded for lower body, so I did a little machine circuit.  Never used the glute kickback machine before.  With a little fiddling, I was able to get it set up for a pretty good ROM.

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 A.

 BW - 232

Waist - 43.5"

DB Curls - 30sX10, 10, 10 @6.5/8.5

3-2-0 Tempo Beltless Press - 72.5X7, 7, 7, 7 @7/8

3-2-0 Tempo Beltless Squat - 230X4, 4 @6

Adductor Machine - up to 105X8 @8.5

Machine RG Preacher Curls - 12.5X12, 12 @7/9

LRB 365: LRB Split. Week 4. Squat - Light

BW - 195

Front Squat -
BarX10
95X5
115X4
125X3
135X3
145X8

Leg Extensions - X30, 25, 24, 22

Adductor Machines - X35, 30, 25, 23

Lunges - BWX36, 26, 20, 20

Nice.  145X8 is an all around PR on Fronts.

LRB 365: LRB Split. Week 2. Squat - Light

BW - 194

Front Squats -
BarX10
85X5
95X5
105X5
115X4
125X3, 3
135X8 (Rep PR)

Leg Extensions - X33, 30, 25, 24

Lunges - BWX24, 22, 22, 22

Adductor Machine - X27, 20, 24, 20

135X8 is a Rep PR on Fronts, projects to a new 1RM, and I left reps in the tank.  The program calls for 5, 4, 3, 3, 3 to a top triple.  What I wanted to do for the cycle is hit a 3 Rep PR that also projects an increased 1RM on the last session.  Initially, I determined what that set would need to be (155X3), and programmed back to work up to it.  However, since this is more of a body-building day, I decided to hit the last set for reps, 531 style, and ended up with an all-around PR.  I'm going to keep the same weights that I've programmed, but keep going for rep maxes if I feel good like I did today. 

I kept the same weight as last time for extensions, and just got more reps.  I might up the weight slightly next time.

Adductor machine was occupied, so I did lunges next.  I played around with  my form to try to shift the emphasis from where it had been (my glutes) to my quads.  I kept my upright posture, but stepped out just far enough that my heel could stay on the ground at the bottom of the lunge.  This seemed to work well, and we'll see if I have any glute soreness again.

Jumped on the adductor machine after this and upped the weight from last time.  Had to drop it back down after the 2nd set, though.  Want to make sure I'm getting quality reps.

I programmed for sit-ups this day, but I was way short of time and had to bolt.  Same old story.