Time Crunch + Forearm Pain Week 1. Day A.

 sRPE @6.5

BW  - 227   

SSB -

-    up to 300X1 @9

-    250X3 @8

Reverse SSB Box Squats - 210X3, 3, 3 @~7.5

Circuit -

-    Leg Curls - X9, 8, 8 @8

-    Hypers - BW+25 behind head X8, 8, 7 @8

-    Leg Extensions - X12, 10, 10 @8/9

Stationary Bike - HIIT; 0:20/1:40; 14 minutes    

Schedule is all over the place this month and next, plus I think I need to just back off anything that puts much stress on grip for a while.

Not letting perfect be the enemy of good, I'll just go in when I can and try to hit some stuff, and maybe a plan will emerge.

Reap What You Row Week 1. Day A.

sRPE @ 6.5

BW - 226

Beltless BB Rows - 

-    up to 185X3 @6

-    160X8 @8.5

Pull-Downs - X9, 8, 8 @8/9

Hypers - 25# behind head X7, 7 @8

super-set with

Bench Dips - BWX14, 10 @8

BB Curls - 65X8, 6, 6, 6 @8/9

Rower - HIIT; 0:20/1:40; 10 rounds

Decided to go ahead and start my Row specialization block with the new week.  I've started recent specialization blocks with much lower volume, but I used this last pivot block to really drive up sub-maximal work capacity.  So I'm coming into this block having everything but BB Rows already at max anticipated volume, and this is still less volume than I was doing the last few weeks.

I would have probably gone for more sets on Rows as well, but I've some nagging issue on the outside of my right elbow that I'm working around.

Also upped HIIT to 10 rounds.

Pivot

sRPE @6

BW - 224

RDL (Beltless w/Straps) - 225X7, 7 @8

CS Rows - 125X7, 6 @~10

Cable Flyes - X9, 11, 10 @7.5/10

super-set with

Cable Rear Delt Flyes - X7, 7, 7 @10

Hypers - BW+25X14, 10 @8.5

super-set with

Machine Press - X12, 10 @~10

Machine Preacher Curls - X9, 7 @~10

super-set with

Machine SL Calf Press - X15, 12 @10

June schedule disruptions are just too much to try and chase consistency in the gym.  Going to go on a Pivot until July and (probably) start a short BB Row focused block. 

Made this session up as I went trying to fill gaps from the last session, and had fun.

Son of a Bench Week 4. Day B.

sRPE @7

BW - 224

Bench - 205X1, 1 @~8

Hypers - 35 behind head X7, 6, 5 @8/9

Machine Flyes - X7, 7 @8

super-set with

Rope Bayesian Curls - X6, 6 X8/10

Pushdowns - X18, 7, 7 @10

super-set with

Machine SL Calf Press - X15, 13 @10

Gnarly chest cold interfering with sleep and generally knocking my recovery in the dirt.

Wild how hard singles on Bench were with 80% of Monday's e1RM.

Was no way DL was gonna happen so replaced with weighted Hypers.

Skipped conditioning.

Delayed this session by a day in the hopes I'd feel better.  While I did feel a bit better, my schedule the rest of the week is pretty tight, and so I might not be able to make it in again.  But that's why I train Fully Body: so that schedule disruptions don't result in something getting skipped in a training week.

Chin-Up War Week 7. Day A.

sRPE @7

BW - 226

Chins - BWX9(PR), 5, 4 @10/9

CS Rows - 135X11, 10 @10

Hypers - BWX16, 14, @8/9

EZ OH Extensions - 55X12, 10 @10

BB Curls - 85X12(PR), 7(PR) @10

Another Rep PR on Chins, but barely got that last rep over the bar.

Wasn't feeling GHR today, so just kicked out some hypers instead.

85 for 12 is a Rep PR on Curls, and for 2 sets of 7 is a Volume PR as well.  Feel like I may shoot for a new 95# Rep PR with a 45# barbell at the end of the block.  

Dips, Hypers, Shoulders, Triceps

sRPE @8

BW - 224

Dips - BWX10, 10, 6, 7 @9.5/10

Hypers - BWX16, 13, 12, 13 @9.5/10

Machine Laterals - X11, 11, 8, 7 @9/10

super-set with

Machine OH JM Press - X12, 9, 7, 8 @~10

Dips came in a couple of reps shy of where I'd hoped they would.  I'll add weight next week.

I was going to do GHR, but Adductors were still really sore from ATG Squats on Friday.  Opted for Hypers instead.  Nice reminder that you can get a decent low back pump with just BW Hypers.

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.

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.

Rows, Hack Squats, Upper/Lower Accessory

sRPE @6

BW - 226

CS Rows - 100X12, 11, 11 @8/9.5

Cable Upright Rows -

-    Straight-Sets X11, 10 @9.5/10

-    w/ Rest-Pause X10/6 @10

Hack Squats - 90X10, 10, 8 @8/9.5

Hypers -

-    Straight-Sets X12, 12 @7.5/8

-    w/ Rest-Pause Long ROM Partials - X14/15 @9.5

super-set with

Cable Pushdowns -

-    Straight-Sets X10, 9 @10

-    w/ Rest-Pause Long ROM Partials - X8/6 @10

First good chance I've had in a while to get a 3rd day in.  Only real plan I had going in was CS Rows.

3 Day FB Hypertrophy. Cycle 5. Session B.

sRPE @6.5

BW - 221

Bench - 

225X1 @9.5

185X3, 3 @6.5/7

Cable Laterals - X9, 9 @10

GHR - BWX12, 10, 8 @7.5/10

45-degree Hypers - BWX12, 12 @9/10

Chest cold that started last Thursday is still kicking my ass.  Just got in and did whatever I felt like, and left before I started feeling worn down.

Training with Matt Wenning at Ludus Magnus Gym. Day 1. Speed Lower

I was in Columbus this week for work, and I took the opportunity to arrange to go train with Matt Wenning at his gym, Ludus Magnus.  I would describe the gym as contemporary-hardcore.  A converted garage with no climate control, a ton of specialty bars, a couple of racks, a platform, a quality bench, all the dumbells, and a smattering of machines.  Only what you need, or might find useful.  Matt just had me work in with the group he was training that day, I'll detail basically what we did, but I don't remember specific weights.

Warm-up:
Sled-pull - 1/2 way down the block, and then back up (maybe 3 plates on the sled)
Lying Leg Curls - 1 set of 20
Decline Sit-Ups - 1 set of 20

Speed Squats - Safety-Bar Box Squats w/ one chain per side
I believe we did 4 sets of 2; all reps paused. Maybe a quarter and a dime on each side.

Speed Deads - different conventional stance/grip every set (1st lifter decides); all reps held at knee on eccentric for a 2 count.
We did a bunch of singles here.  Maybe worked up to 245.

Finishing Circuit - 2 rounds, AMAP
Fat Bar Shrugs w/ 1 pps.
GHR Sit-Ups
Hypers w/ 45 lb. plate

Warm-ups were all good.  Pulling a heavy-ish sled over a busted sidewalk in the the July sun was hilarious.

The speed squats with safety bar, chains, paused on a box are the kind of classic "Westside" style movement I never thought I'd actually do.  I shit ton of sit-back.  More than I think would be possible with a regular squat.  Matt's take-home for me on this was basically, "you've got to keep your knees out hard.  Looks like you've been squatting a lot into your quads, and when those are taken away, you don't have any power.  Get those knees out, and keep them out."

The speed deads paused on the way down were kind of fun.  I really started to feel the pause in my lats.

On the finishing circuit, I got around 20 reps on each movement the first circuit, and around 15 on the second.  Matt's only real send-home for me on Deads was that I should do more of the weighted hypers.

I was working in with a crew of 3 other folks.  2 guys and 1 woman.  The team training environment of stripping, loading, spotting, cheering, and coaching was pretty fucking awesome.  Matt was super-nice, he ended up giving me a ride back to my hotel, and asking me to come train bench the next day.

Texas Method - Week 7 - Recovery Day

BW - 232

Squats -
BarX5
135X4
185X3
235X5, 5

Press -
BarX5
65X3
85X2
105X1
105X5, 5

Pulldowns - 5X10 to a top set (less weight as last week)
super-set with
Hypers - BWX5X10

Texas Method - Week 6 - Recovery Day

BW - 233

Squats -
BarX5
135X4
185X3
235X5, 5

Press -
BarX5
65X3
85X2
105X1
105X5, 5

Pulldowns - 5X10 to a top set (same weight as last week)
super-set with
Hypers - BWX5X10

Body had loosened up a bit by this afternoon (except for shoulders).  Didn't have any lingering DOMS in my legs, and felt generally strong.  Only took 60-90 seconds between worksets on the barbell stuff.  Got in and out.

Texas Method - Week 5 - Recovery Day

BW - 232

Squats -
BarX5
135X4
175X3
215X2
235X5, 5

Press -
BarX5
65X3
85X2
105X1
110X5, 5, 5

Pull-Downs - 5X10 (to a top set; heavier than last week)
super-set with
Hypers - BWX10, 10, 10, 10, 10

Shoulder felt a little better this week on the pull-downs.

Texas Method - Week 4 - Recovery Day

BW - 232

Squats -
BarX5
135X4
175X3
215X2
235X5, 5

Press -
BarX5
65X3
75X2
95X1
110X5, 5, 5

Pulldowns -5X10 to a top set
super-set with
Hypers - BWX5X10

Switched over to pulldowns because chins are bothering my "good" shoulder.  Still felt it on pulldowns, but it wasn't so bad that I couldn't continue.

Texas Method - Week 3 - Recovery Day

BW - 231

Squats -
BarX5
135X4
185X3
225X2
235X5, 5

Press -
BarX5
65X3
85X2
105X1
112.5X5, 5, 5

Chins* -
BWX6, 6, 4, 4
super-set with
Hypers - BWX10, 10, 10, 10

Recovery day.  Squats and Pressing went well.

*The last few weeks, I've had some pain in my "good" shoulder after the first set of chin-ups.  This last week, the pain seemed to linger a bit.  I tried to warm-up with some pull-downs, but the first chin-up rep hurt.  I went and did some single-arm cable pullovers, and it still felt pretty shitty but I tried to gut it out for a few sets.  My coach was in the gym, and I finally went and told him what's going on.  He was surprised, but he's going to just have me do pull-downs for now.  The meet's in 5 weeks, and I won't have to do chin-ups there.  Better to avoid what hurts, and try to make sure I'm good to go on the three main lifts.

Texas Method - Week 2 - Recovery Day

BW - 231

Squats -
BarX5
135X4
185X3
215X2
235X5, 5

Bench-
BarX5
95X3
135X2
147.5X5, 5, 5

Chins - BWX5, 5, 5, 5, 5
super-set with
Hypers - BWX10, 10, 10, 10, 10

Everything went well.  Bench felt much stronger at the recovery intensity than Press did.  I dunno.

Keeping my body in a tight, straight-ish line on Chins.  I'll give it a few more weeks and see if I start to see improvement.

Texas Method - Week 1 - Recovery Day

BW - 229

Squat -
BarX5
135X4
155X3
185X2
215X1
235X5, 5

Press -
BarX5
65X3
75X2
95X1
112.5X5, 5, 5

Chins - BWX7, 7, 4, 3

Hypers - BW - 5X10

Recovery day so everything was easy for the most part.

On chins, a gym buddy of mine suggesting that I stay tighter through my whole body by keeping my feet together and extended.  Did that on the 3rd and 4th sets.  Reps are about where I would have expected either way.  His experience was that he took a few steps back when he started doing that, but then surged ahead.  No harm in giving it a shot.

LRB Back & DL. Deadlift

BW - 211

Deadlift -
135X5
185X4
225X3
275X2
295X3, 3, 3, 3, 3

T-Bar Rows - 2 platesX18

Lever Shrugs (3 sec. hold at top) -
380X3
470X3
560X3
610X3
430X20

Hypers - BW+10X16, 16, 16 (plate behind head)

Rope Hammer Curls - X100

Speed feels okay on Deadlifts.

Upped the weight on shrugs and still got 20, but it was a hard 20, so I'll stay there.

Added one 1 rep per set to Hypers to start working up to multiple, weighted sets of 20.