BBM LFT Block 1. Cycle 6. GPP Session B.

sRPE @6

BW - 200

Leg Raise - BWX6, 6, 6, 5 @~8

DB Incline Curls - 20sX14, 13, 10 @9/10

Assault Bike - HIIT; 20/100 seconds; 16 minutes (9 rounds)

BBM LFT Block 1. Cycle 5. GPP Session B.

sRPE @6

BW - 202

Parallel Bar Leg Raise - BWX6, 5, 4 @~7

Incline DB Curls - 

25sX13 @8.5

20sX14, 10 @9/10

Airdyne Bike - HIIT; 20/100 seconds; 16 minutes (8 rounds)

Pivot Cycle 2. Session A.

sRPE @5.5

BW - 217

Leg Raise on Elbows - BWX7, 7, 7 @ ~6

Plate Full Raise - 45X9, 9 @~6

BB Curls - 60X14 @6.5

DB Hammer Curls -

40sX10, 10 @8

35sX10 @6.5

Pivot Cycle 1. Session A.

sRPE @5

BW - 216

Leg Raise on Elbows - BWX5, 5 @~8

Plate OH Raise - 45X8, 8 @6.5

BB Curls - 60X14 @7

DB Hammer Curls - 37.5sX10, 10 @~8

Took a little over a week off to go on vacation immediately after the last training block, so I think I'll do a 2 week pivot back into regular training.

Leg Raises were really weak, but everything else went about as expected.

I'll probably bump volume up slightly the rest of this week and the beginning of next week, and then pull back before I head into the intro week for the next training block.

Pivot Block. Cycle 2. Session B

 BW - 223

Paused Dips - BWX8 @6

Rope Extensions - X15, 15 @7/9

Paused Bench - 195X3 @6.5

DB Bench - 55'sX15, 12 @8

Leg Raise - BWX10, 8, 7 @8,7,6

Band Chins (under foot) - BWX8, 8 @~8

Pivot Block. Cycle 1. Session A and B.

 BW - ~225

Session A.

Band Chins (knee) - BWX4, 4 @6

DB One-Arm Rows - 80X8, 8 @~7

BB Curls - 60X14@6

DB Hammer Curls - 32.5'sX10, 10, 10 @7/8.5

320 Beltless Deadlift w/ Straps - 275X3 @5.5

GHR (low setting) - BWX11, 11 @~7

DB Upright Rows - 40'sX12, 12 @7.5/9

Session B.

Paused Dips - BWX7@6

Rope Pushdowns - X15, 15

Paused Bench - 190X3@6

DB Bench - 50'sX15, 15 @~6

Leg Raise on Elbows - BWX10, 10, 10@6/8

Band Chins (foot) - BWX7, 6 @7

Mostly old favorites here so nothing to really note.  Hoping a lot of banded chin up work of varying difficulty combined with sub-maximal chin ups (in dev blocks) will start to yield gains where other chin up strategies have fallen short.

Haven't done Paused Bench in a while.  Felt totally comfortable.