Workouts: Last 2 sessions

Thursday:

BW - 223

Hammer Incline - 70X8, 8, 7 @~8

Machine Press - X9, 8,7 @~8

super-set with

Machine Flyes- X8, 6, 6 @8/9

Cable Straight-Arm Pushdown - X12, 9, 8 @~8

Machine Laterals - X11, 9, 8 @8/9

Monday:

BW - 225

SSB Squat -

-    up to 300X1 @8.5

-    250X5 @8

Reverse Safety Bar Box Squats - 210X3, 3, 3 @~7

Chest-Supported Giant Sets -

-    Rows - 90X10, 8, 8 @7/8.5

-    Scapular Retractions - 90X5, 4, 4 @7/8

-    Finger Curls - 5, 4, 2 @8/10

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

Had some health issues the last week that interfered with training.

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.

3 Day SBD. Cycle 2. Session F.

sRPE @7.5

BW - 224

SBD singles at 80, 85, 90% of last e1RM:

-    Squat - 280, 295, 315X1 @5/7.5

-    Bench - 190, 205, 215X1 @5.5/8

-    Deadlift - 335, 355, 380X1 @5/8.5

CS Rows - 125X9, 8, 6 @7.5/10

super-set with

Machine Press - X11, 11, 11 @7/10

Tough day at the office.  Trained in the AM which is seldom great for me.  Everything just felt blunted.  Squats were flat, but Bench and DL both dropping off a bit the last couple of weeks.

4 weeks in, Squat is flat or up slightly, and Bench is up overall.  DL has actually regressed a bit.  See if we get a bounce-back the next couple of weeks or if it's time to switch things up.

Mid-Rep Volume PRs. Deadlift and Pivot Session D.

sRPE @6

BW - 220

Deadlift - 

365X1 @6

325X9 @8

Deficit Rows w/Thoracic Extension - 135X9, 9, 9 @9/10

Machine Press - X10, 10 @8

325X9 is a Rep PR on DL.

For the pivot portion, decided to make up the DL volume with a movement I made up on the spot.  They were pretty fun.

Pivot Block. Cycle 2. Session B.

 BW - 232

Waist - 44"

BB Drag Curls - 32.5X12, 12, 12 @7/8

3-2-0 Tempo Bench - 140X4, 4 @~6

DB Bench - 75sX8, 8 @7.5/9

3-2-0 Tempo Beltless Deadlift - 270X4, 4 @~6

GHR - BWX8, 8 @~8

Machine Press - 92.5X10, 10 @~7

Doing the 75s for 8 on DB Bench is a Rep PR.

Moved the settings on the GHR to a little bit harder than last week.

Pivot Block. Cycle 1. Session B.

 BW - 232

Waist - 44"

BB Drag Curls - 25X12, 12, 12 @6/7.5

3-2-0 Tempo Bench - 120X4, 4 @~6

DB Bench - 65sX8, 8 @7.5

3-2-0 Tempo Beltless Deadlift - 260X4, 4 @6

GHR (Setting: 2 back; 10 down)- BWX8, 8 @~8

Machine Seated Press - 90X10, 10 @~7.5

Reps and Volume. Week 7. Press (Office Gym)

BW - 202

Machine Press -
Warm-Ups - X10, 8, 6
Work-Sets - X15, 12, 10, 8 (straight-weight; same as last week)

DB Incline - 45sX13, 10, 10
super-set with
Reverse Machine Flyes - X20, 20, 18 (straight-weight; same as last week)

Rope Curls - X25, 20, 20 (straight-weight; increased from last week0
super-set with
DB Incline Flyes (pronated) - 15sX20, 20, 20

Rope OH Extensions - X20

Good session, I managed to push up either reps or weight on every single movement.  Unlike last week, my shoulders and upper pec area feel a bit sore the next day.

Made good time, so added one AMAP set of overhead extensions.

Reps and Volume. Week 6. Press (Office Gym)

BW - 201

Machine Shoulder Press -
Warm-ups - X12, 10, 10
Work-Sets - X12, 12, 10, 8 (straight-weight, same as last week)

DB Incline - 45sX12, 11, 10
super-set with
Machine Reverse Flyes - X15, 15, 18 (straight-weigh, more than last week)

Rope Curls - X37, 20, 20, 20 (straight-weight, same as last week)
super-set with
DB Flyes (pronated) - 15sX20, 15, 15, 15

Reps and Volume. Week 5. Press (Office Gym)

BW - 198

Machine Press -
Warm-Ups - X10, 8, 6
Work-Sets - X12, 12, 10, 8 (straight-weight, increased over last week)

DB Incline - 45sX12, 10, 10
super-set with
Machine Reverse Flyes - X20, 20, 20 (straight-weight)

Rope Hammer Curls - X30, 20, 20, 20
super-set with
DB Incline Flyes - 15sX20, 18, 18, 18

Went a little heavier on some stuff this week with only a slight step-back in reps.

Decided to try Incline flyes instead of overhead triceps.  Chest isn't getting much work lately with the bench/shoulder issues.  I did incline because I want to see what the effect is if I keep my grip at a similar angle to the DB Incline Bench.  I'm thinking a little more shoulder involvement that may help with the OHP and Incline work down the road.  Also, a minor change for fun.

Reps and Volume. Week 4. Press (Office Gym)

BW - 197 (sketchy office gym scale)

Machine Press -
Warm-Ups - X10, 8
Work-Sets - X15, 12, 12, 10 (straight-weight)

DB Incline -
50sX10
35sX15, 13
super-set with
Machine Reverse Flyes - X15, 15, 22 (straight-weight)

Rope Overhead Extensions - X15, 16, 12, 10 (straight-weight)
super-set with
Rope Hammer Curls - X30, 25, 20, 20 (straight-weight)

Still feeling the schedule crunch this week, so I got in a session of Overhead BB style work at the office gym.

Solid session.

Only thing to really note is that I've never done OH Rope Extensions and they seemed much harder at the same weight than Rope Pushdowns.  Interesting.

Off Week. Full Body, Machine Day

BW - 198

Leg Press Machine -
Warm-Up - X15, 10, 15
Work-Sets - X15, 15, 15, 15 (straight-weight)
super-set with
Leg Curls - X20, 20, 20, 20 (straight-weight)

Machine Shoulder Press -
Warm-Up - X10, 10
Work-Sets - X12, 12, 10, 10 (straight-weight)
super-set with
Reverse Machine Flyes - X20, 20, 20, 20 (straight-weight)

Machine Chest-Supported Rows -
Work-Sets - X15, 12, 12, 10 (increased weight between sets 2 and 3)
super-set with
Rope Extensions - X20, 20, 20, 20 (increase weight between sets 1 and 2)

Rope Hammer Curls - X20, 20, 20, 20 (straight-weight)

My schedule was all fucked up this week as I'm closing one show while I started rehearsals for another.  I need some time between work and rehearsals to work on my script, so I took most of the week off.

At the last minute, I decided to hop down to the office gym and get a full-body, body-building workout on the machines down there.  Worked up a good sweat with all the super-setting, and I expect to be fairly sore in places over the next few days.  Decent session.