Block 8. Cycle 1. Session B.

BW - 227

Waist - 42.25"

Press -
135X1 @7.5
140X1 @8.5
115X5 @7.5

Bench -
225X1 @8
152.5X12, 12 @~8

Chin-Ups - BWX4, 3, 3 @~9.5

Pull-Downs - X12 @8

Haven't really trained the Press in a while, and I'm resetting to strict (no hip action), and it showed.  Focus for the Press in this block is 1RM strength, so will just be training low reps on the actual movement, and letting volume/hypertrophy come from the higher rep work on Bench and Dips.

Bench came in right on target.  Wasn't sure how heavy pressing beforehand would effect it, but not much if at all this session.

I also expected Chins to be weak out of the gate having not trained them in a couple of months.  Encouragingly, they felt smooth.

Finished up with some pull-downs to backfill the volume I can't get from doing full chin-ups.

Only took video of the pressing movements.  Top sets and final work sets.

Transmutation to Accumulation Pivot Day 2.

BW - 218

Pause Low Bar Squat -
275X2 @7
285X2 @8

Belt Squat - 135X8, 8 @8.5

Standing PBN - 95X3 @8

Bench-Grip Press (dead-stop on chest) - 95X5, 5 @8

Bench-Grip Deadlift -
245X8, 8 @~7.5
255X7 @8.5

Rope Cable Curls - X9, 8 (straight-weight)

More improved pivot work.  Broke a little further out of the mold on this day by using no comp. movements.  Also didn't bother getting video of anything but the BGDL.  Wish I'd gotten video of the BG Press, though.  Those felt good.

Squatting still difficult because of quad pain.  A little better on belt squat, but obviously much lower intensity.

I used to do a fair amount of PBN, but I tried doing these as dead stops on my traps, and they felt like crap.  May try them again in the future with a floating rack above the shoulders.

A year or so ago, one of the strongest guys in the gym had mentioned that he got more carryover from the press to his bench if he moved the grip out and allowed the bar to sit fully on his chest.  I've had that in the back of my mind ever since.  I rolled it out today, and once I found a good grip position they felt great.  Feels very stable, especially with a belt on.  The lift kind of starts with the hips pushed forward already to allow the bar to sit on the chest.  This makes it virtually impossible to use hip drive, and thus makes the movement much "stricter."

Decided to do a wider grip DL and only use double-overhand.  SGDL has always made me a bit nervous as far as technique breakdown under fatigue, but bench-grip has always felt comfortable to me.  Decided to do this of high single-digit reps.  The capped it with some rando-curls.

HLM. Week 1. Day 2.

BW - 225

Safety Bar Squat - 250X5, 5, 5

Press -
135X5
110X5, 5, 5

Deadlift - 325X5

First time using a SSB so...Rep PR!  I was told the bar is 70 lbs. so 2 plates should be 250.  Had to fiddle around with pad placement.  Putting it right on tom of my shoulders, I felt it pushing down into my neck rather than my upper back, and it also made it fairly vertical feeling coming up.  On sets 2 and 3, I worked to find a "natural" way to set it a bit lower on my back, and was able to use a bit more hip drive with that placement.  Ideally, I'd like the mechanics to fall half way between a high bar and low bar, give the benefit of the upper back work from the camber, but also allow for a narrow-to-medium stance to lessen strain on my adductor.  1st and 3rd sets shown for comparison.

This was still the ramp up week for the new program so I just left the press top-set at the same weight as my 3X5 last week.  Top-set and last back-off set shown.

Last week, 315X5 on DL felt very easy (as I would hope), so I did add weight to this movement.  These were harder than I would have expected, but my set up is pretty weak.  My upper back is definitely not extended or "proud" the way it should be prior to the pull.  This needs work.