Training: Squat/Legs Day and Bench/Upper Day

Squat/Legs

sRPE @6

BW - 228

Squats - 

-    265X3 @6

-    275X3 @6.5

-    285X3 @7

-    295X3 @8.5

Marrs Bar GM - 175X10, 8 @9.5

FFE BSS - BWX13, 10 @~10

Single-Leg Seated Machine Curls - X10, 9 @10

Machine SL Calf Press - X14, 12 @~10

Bench/Upper

sRPE @6

BW - 226

Bench - 

-    175X3 @6.5

-    185X3 @7

-    190X3 @8

Hammer Rows - 70X14, 10 @~10

Hammer Incline - 70X12, 9 @10

Cable Rear Delt Flyes - X10, 8 @10

Machine Preacher Curls - X10, 8 @10

Forearm didn't much like those preacher curls.

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.

Upper Push, HLR, Curls

sRPE @7.5

BW - 222

Log Clean & Press -

125X1, 1, 1 @~8

145X1 @~9

DB Bench - 60sX10, 9, 7 @9/10

Machine Flyes - X7 @10

Hanging Leg Raise w/straps - BWX10, 8, 7 @8/9.5

Machine Preacher Curls - X10, 8 @10

super-set with

Cable Rear Delt Flyes - X10, 7 @8/10

First time using a Log for anything.  I warmed-up with the lightest weight log (~50#), and then moved to the next lightest (~125#) for working sets.  Interestingly, the lighter log has a larger diameter, and I found it made the rolling transition from lap to chest easier than with the smaller diameter.  I think I possibly could have handled more weight with the larger diameter log.

During my recent hypertophy focused training, I felt like I was getting more "training artifacts" (burn, pump, DOMS, etc.) from really deep DB Flat and Incline Benching than I did from really deep machine flyes.  Today, I tried using the Flyes as a finisher after the DB Bench.  Hard to say how much impact it had, but I definitely have some pec DOMS today.

I thought I would do Hack Squats but the machine was ocupado.  Decided to pivot to HLRs since I haven't done ab and hip flexion work in a while.  

Finished with some more stuff I've never really done.  Using the behemoth preacher curl machine, and bent-over cross-body rear delt flyes.  Preacher curls were ok, but the rear delt flyes felt really good.  Might bookmark those for later.  

Pivot Block. Sessions A and B.

Session A.

BW - 220

sRPE @ 5.5

V-Ups - BWX10, 10 @~6

Machine Dips - 180X14, 14 @6/8

Hammer Curls - 32.5sX16 @9.5

1-Arm Cable Front Raise - X15 @9.5

Session B.

BW - 222

sRPE @6

Reverse SSB Squats -

210X10 @7

200X10 @6

Band Chins (under foot) - BWX10, 5 @6/7

Hammer Machine Incline - 90X12 @6

Machine Preacher Curls - X12 @9.5

"Reverse SSB" means put the bar in the rack backwards so that the weight is up above the shoulders.  Not getting under the bar backwards i.e. SSB Front Squats.  Although this did feel fairly upright similar to a Front Squat.