BBM LFT Block 2. Cycle 1. GPP Session B.

sRPE @5.5

BW - 201

Toes-to-Bar - BWX3, 3, 3, 3 @~7.5

EZ Cable Curls - X17, 15, 12 @7/9.5

C2 Rower - HIIT; 20 sec. / 140 sec.; 9 rounds

Block 17. Cycle 7. Session C.

sRPE @4

BW - 216

Deadlift -

230X1 @8

255X0 @ Fail

Dips - BW+65X7 @8.5

Rope Pushdowns - X15 @10

EZ Cable Curls - X9X10

Thought I might get that milestone 4.5 plates pull but it crapped out right at my knees.  Oh well.  2, 1RM PRs on DL this block and 2, 3RM PRs last block.  Also several 2X8 and 2X13 Volume PRs in the two blocks.

281 (BW+65)X7 is a Rep PR on Dips.  

Block 17. Cycle 6. Session C.

sRPE @7

BW - 217

Deadlift - 420X1 @7.5

Dips - BW+55X7, 7 @~7

Rope Pushdowns - straight-weightX12, 14 @7/10

Incline Bench -

115X12 @8

95X12 @7.5

EZ Cable Curls - straight-weightX13, 14 @~10

Cut off the back-off DL work to start letting some fatigue go ahead of some possible PR attempts next week.

272 (BW+55) for 2X7 is a Volume PR on Dips.

Block 17. Cycle 5. Session C.

sRPE @7

BW - 216

Deadlift -

430X1 @8

275X13, 13 @~6

Dips -

BW+62.5X7 @8.5

BW+52.5X7 @8

Rope Pushdowns - straight-weightX12, 10 @7.5/10

Incline Bench - 105X12, 12 @6/7

EZ Cable Curls - straight-weightX12, 10 @7/10

On Deadlift, 430X1 is a Rep PR, and 275 for 2X13 is a Volume PR.  Overshot RPE target again on the top single.  Need to force myself to be conservative next week, or I might not be in a great place to go for something really big in the final week.

278.5 (BW+62.5)X7 is a Rep PR on Dips.  Overshot RPE again here.  Not sure what was going on with me this session that I wanted to try and force PRs.  It's only week 5.  Chill out.  Backed off for the 2nd set, but was still over target.

I did make myself keep Inclines at the same weight to see if I could come in on RPE target, and they were much better than last week.

Block 17. Cycle 4. Session C.

sRPE @7.5

BW - 217

Deadlift - 

425X1 @7.5

265X13, 13 @6

Dips - BW+52.5X7, 7 @7/8

Rope Extensions - X12 @10

Incline Bench - 105X12, 12 @6/8.5

EZ Cable Curls - X15, 15 @~9

425X1 is a Rep PR on Deadlift, and 265 for 2X13 is a Volume PR.  I reached a little more than I needed to do get a nice round number on the DL PR.  417.5 would have been a PR, too, lol.

269 (BW+52.5) for 2X7 is a Volume PR on Dips.

Triceps work really knocks the ceiling down for Inclines.  Weight is way heavier "in the triceps" than it is in the chest or shoulders at this point in the workout, and fatigue comes on fast.  Fun stuff. 

Block 17. Cycle 3. Session C.

 sRPE @7

BW - 217

Deadlift - 

415X1 @7

255X13, 13 @~5.5

Dips - BW+50X7 @7

Rope Pushdowns - X14 @10

Incline Bench - 115X12 @8

EZ Cable Curls - X14 @10

Pretty solid session.

255 for 2X13 is a Volume PR.  Everything just felt light on DL today.  415 is my previous 1 rep PR.  I've pulled it two other times, and I rated it @8.5 both times.  It still seems counter-intuitive that high-rep touch-and-go pulls should drive actual 1 rep progress so much, but it continues to prove out for me.

I do keep overshooting on Incline Bench, I think because of triceps fatigue from the Dips and Pushdowns.  I'm going to reduce my target RPE to @6 when I add a set next week to see if I can get a smoother Incline session in. 

Block 17. Cycle 2. Session C.

sRPE @7

BW - 222

Deadlift - 

405X1 @7

245X13 @6

Dips - BW+50@8

Rope Pushdowns - X12@10

Incline Bench - 115X7 @7.5

EZ Cable Curls - X11@8

Had a buddy join today who is joining my gym and just starting to workout.  He marked through everything with me more or less and we had a good time.

Adductor is bugging me from last squat session but didn't interfere with DL too much.

Dips jumped up, but Incline dropped off.  Probably related somehow.  [shrug emoji]

Block 17. Cycle 1. Session C.

sRPE @5.5

BW - 218

Deadlift -

380X1 @6

225X13 @5

Dips - BW+25X7 @6

Rope Pushdowns - X12 @6

Incline Bench - 125X12 @7

EZ Cable Curls - X12 @6