Dippin' into Dips Week 4. Day A.

sRPE @8

BW - 226

Dips -

-    BW+100X1(PR) @10

-    BW+60X5, 4 @10

DB Incline - 50sX12, 8, 7 @~10

Roman Chair Squats - BWX12, 11 @~10

Pull-Downs - X9, 7 @~10

DB OH Extensions - 60X10, 8, 8, 7 @10

Happy to get a PR rep with the 100# DB.  Tried to go for some Volume PRs with a 60# DB, but didn't have the juice.

Despite the holidays disrupting training, I've hit a couple of milestone Dips PRs with 2 plates last week, and the Hundo DB this week.  I'll probably just mess around the rest of this week, and then start a new block next week.

Dippin' into Dips Week 3. Day A.

sRPE @8

BW - 224

Dips - 

-    BW+90X1 (PR) @10

-    BW+50X5, 5, 5 (PR) @8/9.5

DB Incline - 50sX12, 7 @10

GHR - BWX15, 10 @~10

Lat Pushdowns - X14, 8 @10

DB OH Extensions - 55X13, 10, 8, 7 @10

Rep and Volume PRs on Dips.  Normally, I prefer using a DB for weighted Dips, but I couldn't miss the chance to use two 45s for this set.

Dippin' into Dips Week 2. Day A.

sRPE @6.5

BW - 225

Dips - 

-    BW+85X1 @10

-    BW+35X5, 5 @~8

DB Incline - 50sX12, 8 @10

Pull-Downs - X10, 7 @10

Roman Chair Squats - BWX13, 10 @~10

DB OH Extensions - 55X12, 9, 8 @10

Had a few days of travel last week so missed a day of training.  Still, adding a little volume this session was no issue.

Dippin' into Dips Week 1. Day A.

sRPE @6

BW - 224

Dips - 

-    BW+75X1 @9.5

-    BW+25X5 @8

DB Incline - 45sX12, 8 @10

Lat Pushdowns - X9, 8 @~10

GHR - BWX12, 11 @~10

DB OH Extensions - 55X9, 8 @10

1st day of a short, Dips-focused block between Thanksgiving and the Winter Holidays.

Mid-Rep Volume PRs. Week 6. Session C.

sRPE @6.5

BW - 211

Deadlift - 425X1 @8

Toes-to-Bar - BWX5, 4, 4 @~9

Leg Extensions - X21, 19 @9

Lat Pushdowns - X16, 13, 13 @8/9.5

DB Incline - 50sX13, 13 @7/9.5

Last day of the training block, and as usual I'm just fucking around a bit.

Worked up to a gratifyingly fast 425 on DL after not touching anything heavier than 385 during the rest of the block.

Going into this block, my goals were the following Rep and Volume PRs:

Dips >203 4X9

Chins 3X7; >205 3X6

Squat >250 3X10

Bench 3X11

Deadlift >300 3X9

Press 2X12; >65 1X20

Curls >40 4X17

TTB 2X8

I achieved or surpassed everything but Chins and TTB.  I ended up with:

Dips 226 for 4X9

Squat 255 for 3X10

Bench 155 for 3X11

Deadlift 315 for 3X9

Press 90 for 2X12 and 70 for 1X20

Curls 45 for 4X17

Mid-Rep Volume PRs. Week 5. Session C.

sRPE @7.5

BW - 212

Deadlift - 

385X1 @7

315X9, 9, 9 @7/8

Cambered Bench - 135X6, 6, 6 @6

Reverse Cambered Bench - 205X15 @9

Pull-Downs (myo-reps) - X17, 5, 5, 3, 3 @~10

DB Incline - 50sX12, 10 @~8

315 for 2 and 3 sets of 9 are Volume PRs.

Erector and Quad achiness are starting to get pretty continual so probably about time to deload and start a new block.  Hoping a 3X10 PR will be there for me on Squats on Monday, and then will probably pull back.

Mid-Rep Volume PRs. Week 4. Session C.

sRPE @8

BW - 212

Deadlift - 

385X1 @8

305X9, 9, 9 @6.5/7.5

Cambered Bench - 135X6, 6, 6 @6

Reverse Cambered Bench - 185X19 @9

Pull-Downs (myo-reps) - X15, 5, 5, 4, 4 @10

DB Incline - 50sX11, 11 @7/8

305 for 3X9 is a Volume PR on DL.  My low back was TAHRED after this, and I had to carefully manage the rest of the session, and the rest of my day, as a result.

But the reduced volume on the supplemental lifts still kept sRPE a bit in check.

Mid-Rep Volume PRs. Week 3. Session C.

sRPE @9

BW - 209

Deadlift - 

375X1 @6.5

295X9, 9, 9 @6.5/8.5

Cambered Bar Bench - 

140X6 @6.5

135X6, 6, 6 @6/8

Reverse Camber Bench - 185X13 @8.5

Pull-Downs (myo-reps) -

X12, 3, 3, 3, 3 @~10

X11, 3, 3, 3, 3 (reduced weight) @~9.5

DB Incline - 50sX10, 8 @8

Had to train barbells on back-to-back days because of travel.

sRPE is consistently creeping up, I'm getting gassed out earlier and earlier in sessions, and I'm having to just will myself through workouts.  I may have exceeded my current volume tolerance, and will reduce by 1 set on most supplements and accessories next week. 

Mid-Rep Volume PRs. Week 2. Session C.

sRPE @7.5

BW - 211

Deadlift - 

365X1 @6.5

285X9, 9 @6/7

Cambered Bar Bench - 140X6, 6, 6, 6 @~6

Reverse Cambered Bar Bench - 140X22 @10

Pull-Downs (myo-reps) - X13, 4, 3, 3, 3 @~10

DB Incline - 50sX13, 13, 10 @7.5/8

Mid-Rep Volume PRs. Week 1. Session C.

sRPE @6.5

BW - 208

Deadlift - 

365X1 @7

275X9 @6

Cambered Bar Bench - 145X6 @7.5

Reverse Cambered Bar Bench - 135X19 @9.5

Pull-Downs (Myo-Reps) - X20, 5, 5, 5, 5, 5 @8/7

DB Incline - 50sX12 @8

Leg DOMS starting to clear up a bit, and DL wasn't as much of a hassle as I thought it would be.

The low-fatigue strength work on cambered bar followed by a rep out on reverse cambered bar is based on something I heard in the Data Driven Strength podcast: that while long-ROM may be best overall for hypertrophy, partial ROM may provide greater hypertrophy in specific regions of the target muscle.  I spit-balled this idea over IG DM with one of their coaches, and this seemed like a good time to try it out: in the wake of failing to lock out my bench in the mock-meet on NYE.  The podcast was one of these two:

https://open.spotify.com/episode/6jTJvUy94stznENZBJ41N9?si=827bbb37a8714c04

https://open.spotify.com/episode/31wELM8XdHOoONP5CcNRnx?si=683df7f60e624d07

I can't remember which.

BBM Gen.S+C Block 2. Cycle 4. Session C.

sRPE @7

BW - 207

WG Deadlift - 

380X1 @6.5

370X3 @8

335X3, 3, 3 @5.5

DB Incline - 

80sX4 @8.5

70sX4, 4, 4 @~5.5

Squat - 215X2; emom; 10 minutes

Band-Assisted Reverse Nordics - BWX8, 8, 8 @~8

BBM Gen.S+C Block 2. Cycle 3. Session C.

 sRPE @ 7

BW - 208

WG Deadlift - 

380X1 @7.5

365X3 @7.5

335X3, 3, 3 @~6

DB Incline - 

80sX4 @9

70sX4, 4, 4 @~6

Squats - 205X2; EMOM; 10 minutes

Band-assisted Reverse Nordics - BWX7, 7, 7 @~7.5

BBM Gen.S+C Block 2. Cycle 2. Session C.

sRPE @6.5

BW - 208

WG Deadlift - 

375X1 @6.5

365X3 @8

335X3, 3, 3 @6

DB Incline - 

75sX4 @8.5

70sX4, 4, 4 @~6

Squat - 195X2; EMOM; 10 minutes

Band-Assisted Reverse Nordics - BWX7, 7, 7 @~8

Rower - HIIT; 14 minutes

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

sRPE @6.5

BW - 209

Wide-Grip DL - 

365X1 @~7

then up to 355X3 @~7.5

DB Incline - up to 70sX4 @7.5

Squat - up to 295X5@8

Band-Assisted Reverse Nordic Curls - BWX6, 6, 6 @9/10

Airdyne - HIIT; 14 minutes

Block 15. Cycle 7. Session C. and Block Recap

BW - 221

sRPE @8

Squat -

360X1 @7.5

277.5X6, 6, 6 @6/7

Chin-Ups -

BWX7 @8.5

Density Block - 1 rep every 0:15; 6:00 @8.5

Pull-Downs - X8, 8 (straight-weight) X8.5/10

Dips - 

BW+55X5 @8

BW+15X15 @9.5

DB Incline - 60sX8 @8.5

277.5 for 3X6 is a Volume PR on Squats.  Top single wasn't moving very well today, but as usual during the last week of a block, I pushed past target RPE in places like getting the 3X6 PR.

7 Reps on Chins @ 221 is a recent Rep PR on Chins.  It's not necessarily a lifetime PR, although it's probably a PR at this longer range of motion compared to what I used to do.

Added another 0:30 to the density block and it felt a little bit better than last week.  Hard not to feel like these density blocks have been a big success for my chin ups.

Both works sets of Dips are Rep PRs.  Total weights of 276X5 and 236X15.

I believe doing the 60's for a set of 8 might be a Rep PR on DB Incline, but I don't track those very closely.  My right leg started cramping hard during the set, and so I just did one.

Quick wrap on the training block:  

Highs: Finished some single-set and multi-set PRs in the second half of the block which is always nice to keep spirits up.  Chins, Curls, and Toes-to-Bar all showed above average improvement during the block.  Press and Toes-to-Bar all had some recent highs for e1RM.

Lows: Deadlift slid back fairly consistently week-over-week.  Previously, DL has performed well in blocks with Leg Press and Sumo w/Straps but not this block.  Going to focus on DL a bit next block and try a mix of GHR and higher-rep back off sets; both of which have also worked well previously.

Block 15. Cycle 6. Session C.

BW - 224

sRPE @7

Squat -

375X1 @7.75

270X8, 8, 8 @~6

Chin-Ups - 

BWX5 @~8

BWXDensity; 1 rep every 0:15 for 5:30 (22 total reps); @9

Pull-Downs - X8, 8 (straight-weight) @7.5/9

Dips - 

BW+51.25X5 @7

BWX20 @9.25

DB Incline - 57.5sX8, 8 @~8

Block 15. Cycle 5. Session C.

BW - 220

sRPE @8

Squat -

342.5X1 @6

265X8, 8 @6

Chin-Ups - 

BWX5 @8.5

Density Block - 5:00; 1 rep every 0:15; @9.25

Pull-Downs - X8, 8 @~8

Dips -

BW+50X5 @7

BWX16 @8

DB Incline - 57.5sX8, 8 @~8.5

Back tweak from last session was giving me trouble on Squat walk-outs.  Cut the top single @6, and dropped one back-off set.  Was sweating bullets just from trying to keep everything locked in.

First time I've hit a sub-max set of 5 on chins in a while.

Besides the back tweak limiting Squats, everything went pretty well.  But the back tweak pushed up the sRPE for sure.

Block 15. Cycle 4. Session C.

 BW - 217

sRPE @ 7.5

Squat - 

375X1 @8

260X8, 8, 8 @6/7

Chins -

BWX4 @8

Density Block; 1 rep every 0:15; 4:30 minutes; no failure

Dips - 

BW+45X5 @7

BWX15 @8

DB Incline - 55sX8, 8 @~8

Solid session.  Everything more-or-less on target and showing progress.

Block 15. Cycle 3. Session C.

BW - 217

sRPE @ 7.5 (HUMID A.F.)

Squat -

367.5X1 @8

270X8 @7

255X8 @5.75

Chin-Ups -

BWX4 @ 8

Density Block; 1 rep every 0:15 for 4:00; no failure

Pull-Downs - 2X8 @8

Dips - 

BW+50X5 @8

BWX14 @8

DB Incline - 47.5sX11, 10 @~8

Block 15. Cycle 2. Session C.

BW - 213

sRPE @6

Squat - 
30X1 @7
265X8 @6

Chin-Ups - 
BWX3 @8

Density Block; 1 rep every 15 seconds; 3 minutes; No Failure

Pull-Downs - X8 @7

Dips - BW+45X5 @7

DB Incline - 50sX8 @7.5