Shoulders and Chin Accessory

sRPE @6.5

BW - 222

Push Press - up to 155X1 @9.5

Hammer Incline - 90X13, 11, 10 @~10

Cable Triceps Pullover - X32 @just stopped

Cable Upright Rows - up to 7@10

Drag Curls - 50X12, 10, 8 @~10

Cable Rear Delt Rows - X10, 9, 10 @~10

Was a little pressed for time.  Would have liked to work in some lower body stuff, but this just turned into a funky shoulder day.

Mid-Rep Volume PRs. Week 5. GPP Session B.

sRPE @6

BW - 212

Toes-to-Bar - BWX4, 3, 3 @9.5/7.5

Lat Pushdowns - X15, 15, 10, 9 @7/10

super-set with

BB Drag Curls - 40X13, 13, 13, 10 @7/10

Stationary Bike - HIIT; 8 rounds / 16 minutes

Haven't done TTB in a while and I felt it.

BBM Gen.S+C Block 1. Cycle 4. GPP Session

sRPE @6

BW - 207

Drag Curls - 40X20, 16, 14, 9 @9/10

super-set with

Tempo Bench Dips - BWX22, 16, 15, 11 @8/9

Toes-to-Bar - BWX6, 6, 6, 6 @8/10

Lever Shrugs - Myo-Reps; 200X21, 5X5, 13, 5X5

Lat Pushdowns - X14, 12, 11, 9 @8.5/10

Airdyne - HIIT; 12 minutes

Squeezing stuff in before I go out of town.

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. 

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.

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

Hybrid Training. Week 6. Tempo Run and Light Upper

Saturday:

Tempo Run - 3 miles @ 00:37:00

Sunday:

BW - 225

Bench - up to 175X2, 2

CG Bench, TUT (5/0/0) - 155X4, 4, 4

Rope Face-Pulls - X20, 15, 15 (straight-weight)

super-set with

Rope Stiff-Arm Pushdowns - X20, 15, 11 (straight-weight)

BB Drag Curls - up to 70X5, 4

Hit my distance on the tempo run this weekend, which is great.  Next week I'll push to 3.5 miles, and then look to reset to 2.5 miles and start increasing pace.

Bar moved pretty well with 175 on speed bench.  Final rep was probably too slow.

Tried the TUT close-grips with an explosive concentric; similar to what I did in Columbus with Matt Wenning.  Felt good.  Final reps on each set were getting pretty hard.

Supersetting the facepulls with straight-arm pushdowns using the rope attachment for both and the same weight was interesting.  Pre-fatiguing the rear delts, I discovered I could "feel" them in the pushdowns, and with a slight alteration I could "remove" them from the movement which also made the movement more difficult.  I'll look to keep this one in the rotation and see what pans out.

I guess I did drag curls a couple of times in 2011.  That must have been when I first started and was doing the DeFranco program.  I found this a challenging movement to get down.  Focused on keeping the shoulders down so that I wasn't doing a shrug/row hybrid.  By the end, it started to feel close to right.

Small Session. Biceps

Biceps DB Curls Giant-Set: 25s
Hammer - X6, 5, 5, 10
Incline - X4, 5, 5
Drag - X5, 5, 5

On these small sessions, I want to do one session or arms a week, and also avoid having to go to the gym on the weekends.  My schedule got thrown off by illness last week, so I've got heavy bench tomorrow.  That meant only biceps today.  I just made up this giant-set on the spot.  Hammer curls to warm-up the joint and get the brachialis going, incline fully supinated curls to really work the biceps through a full stretch, and then drag curls to overload the biceps after their fatigued from inclines.

I finished off with one burn-out set of hammer curls because it felt like they were getting short-changed a bit at this weight.