Block 16. Cycle 7. Session B.

BW - 219

sRPE @6

Bench - 245X1 @9.75

Chin-Ups - BWX9 @9.65

Rope Rows - X8, 9 @8/10

Toes-to-Bar - BWX4, 4, 4 @~8

Incline DB Curls - 40sX9, 9 @9/10

Kept with the final week theme of reaching for some heavier weights and or PRs and otherwise cutting back on things.

Decided to max-ish Bench.  Not quite where I'd hoped it would be at the end of this block, but still my heaviest actual bench since Nov. '19.  Did a lot of 10s this block, and will do some more low rep volume next block and see if that transfers better (not the case with all my lifts, but maybe this one).  Definitely started re-learning some heavy bench lessons towards the end of this block.

219(BW)X9 on Chins is a Rep PR since I tried to re-set my form to a longer ROM.  I haven't videoed my chins in a while because the reps were so low that I assumed they were a good ROM.  I should probably grab videos now anytime I think I might have a PR to keep myself honest.

219(BW) for 3X4 is a Volume PR on TTB.

Block 16. Cycle 6. Sessions B and C.

Session B:

BW - 217

sRPE @7.5

Bench -

235X1 @9

175X10, 10, 8 @6/8

Chin-Ups - 

BWX7 @9

Density Block; 1 rep every 0:10; 2:00 (12 total reps) @10

Rope Rows - X8,9 @8/10

Toes-to-Bar - BWX3, 3, @7

Incline DB Curls - 35sX12, 8 @7.5/10

Session C:

BW - 219

sRPE @8

Deadlift -

405X3 @8.25

330X8, 8 @~6

Dips - BW+50X10 @7

PJR Pullovers - 85X8 @7

DB Bench - 65sX8, 8, 12 @7/9.5

Drag Curls - 60X10, 12 @8/10

Fatigue is definitely building up.  Went into that last session thinking I needed to drop some volume but only cut volume on the pullovers.  Need to really gauge my fatigue next week when I'm trying to close out the block.

The bench day was fairly flat.  Those density chins in 10 second intervals fucking suck.

However, on DL 405X3 is a Rep PR, and 330 for 2X8 is a Volume PR.  Those were nice.

269 (BW+50)X10 is also a Rep PR on Dips.

Block 16. Cycle 5. Session B.

 BW - 221

sRPE @7.5

Bench - 

235X1 @8.75

170X10, 10, 10 @7/9

Chin-Ups -

BWX6 @8

Density block; 1 rep every 0:10; 3:20 (20 total Reps ) @9

Rope Rows - X8 @9.5

Toes-to-Bar - BWX4, 2 @9/7

DB Incline Curls - 35sX12, 10 @8/10

170 for 3X10 is a Volume PR on bench.  3rd set was harder than I hoped it would be, but I also added the 3rd set this week.  2 more weeks in this block to see if the RPE stabilizes. 

Density Chins were still really tough even though I backed off total time/reps.  Going to pull that WAY back next week.  Don't need to be hitting @9s on secondary, compound movements if I want to keep sRPE moderate.

TTB was also tough.  Maybe just a tough day.

Block 16. Cycle 4. Session B.

BW - 220

sRPE @8

Bench -

235X1 @9

165X10, 10 @6.5/8.5

Chin-Ups - BWX5@7.5

Density Block; 1 rep every 0:10; 4:00 @10; 24 total reps

Rope Rows - X8 @9.5

Toes-to-Bar - BWX3, 3 @~7

Incline DB Curls - 33.75sX12, 10 @8/10

Gym got flooded in heavy rains the day before, and so was pretty miserable for this session.  Really swampy from the heat and water everywhere, and huge fans running everywhere being loud as hell.  Definitely made everything a little tougher and drove up the sRPE.

Bench was a little flat over last week on the top set.  Back-offs were slightly better.

Density chins were awful.  Gonna drop the total time down again next week to 3:20 for 20 total reps.  Try and get RPE down a bit.

Block 16. Cycle 3. Session B.

BW - 218

sRPE @7

Bench -

230X1 @8.5

160X10, 10 @~7

Chin-Ups - BWX5 @~8

Density Block; 1 rep every 0:10; 3:30 @9 (21 total Reps)

Rope Rows - X8 @10 (strict)

Toes-to-Bar - BWX3, 3 @~7.5

Seated DB Incline Curls - 31.25sX11@10

Solid session.  Everything just about where I'd wanted to be.

Chin-Ups were particularly interesting as the regular set felt very strong, but then the Density Block was very tough.  I'll still try to add another 0:30/3 reps next week, but we'll see.

Block 16. Cycle 2. Session B.

BW - 219

sRPE @6.5

Bench -

230X1 @9

152.5X10 @6.5

Chin-Up -

BWX4 @8

Density Block; 1 rep every 0:10; 3:00 @8

Rope Rows - X8@7.75

Toes-to-Bar - BWX2, 2 @~7

Incline DB Curls - 35sX12 @10

Block 16. Cycle 1. Session B.

BW - 221

sRPE @6

Bench 

207.5X1 @7.5

150X9 @5

Chin-Ups - 

BWX3 @7

Density Block: 1 rep every 0:10; 4:00 @9.5

Rope Rows - X9@8

Toes-to-Bar - BWX2 @6.5

DB Incline Curls - 31.25sX12 @8

Always tricky trying to dial-in an RPE @X.5, but otherwise Bench moved very well.  Always a wonder what moving something to the first slot in a training session can do.

Chin-ups moved well, but the increase in density on the back-off "set" from every 15 seconds to every 10 seconds was pretty intense even a 2 minutes less total time than the end of last block.  I'm going to back it up to 3 minutes for next week and progress from there.  This set kept the sRPE for the session from dipping down to 5.

Incline curls were done fairly strict with a pause at the bottom and no swing to start the movement, and yet a combined weight of 62.5X12 @8 projects to the same e1RM as Monday's BB Curls of 67.5X9 @7.  Surprising. 

Block 14. Cycle 6. Session C.

BW - 220

sRPE @ 7.5

Press - 

135X1, 1 @8

115X3, 3, @7

105X8 @7.5

Squat -

295X6 @6.5

255X10 @6

Decline Cambered Swiss Bar - 105X10, 10, 10 @~6

Rope Cable Rows - 90X10, 10 @7/8 

Block 14. Cycle 5. Session C.

 BW - 222

sRPE @ 7

Press -

135X1, 1 @8

122.5X3 @8

115X3 @7

105X8 @7.5

Squat - 

305X6 @7

250X10 @6

Decline Cambered Swiss Bar - 105X10, 10, 10 @6/7.5

Rope Low Cable Rows - 90X10 @7.5

Press is just flaaaaaaat this training block.  I partly suspect it's because of all the pressing in the prior training session, yet you'd think I'd adapt to that and start progressing again at some point.  Oh well.

Squat making small improvements despite the low volume.  Adductor DOMS still present but not debilitating as previous.

I've been getting really sick of doing BB Rows here at the end of the last session of each week.  It might be part overall accumulated stress from the week, and partly just not wanting to go through the whole thing of setting up a barbell, swapping out the weights working up to the work sets, etc.  I'd been thinking about doing cable rows with a long rope attachment, so I did those today instead and it was SO MUCH MORE FUN TO END THE WEEK.  Doing these with straight legs so that I can lean forward a little bit at the start to extend the lats more, and then pulling my elbows behind mid-line at the top of the contraction.