RTS Pivot Block 6. Day 3.

sRPE @6

BW - 226

TnG Bench - 

-    135X10 @5

-    145X10 @8

-    150X10, 10 @~9

Cable Rows - (ramping) X10, 10, 10 @6.5/8.5

Dips - BWX7, 6, 6 @7/10

006 Tempo DL Beltless - 

-    205X6, 6 @5

-    215X6 @6 

RTS Pivot Block 5. Week 1. Day 3.

sRPE @6

BW - 228

003 (tempo to knee) Beltless Deadlift -

-    295X2 @6

-    310X2 @7

-    320X2 @7.5

TnG Bench - 

-    150X10 @5.5

-    160X10 @7.5

-    165X10 @9

Hammer Rows against light band -

-    70X8 @6

-    90X8 @7

-    100X9 @8

BB Curls - 60X12, 11, 9 @~9

super-set with

1-Arm Cable Laterals - X13, 13, 12 @9/10

Totally forgot to do conditioning afterwards.

High-Rep Volume PRs. Week 4. Session D.

sRPE @6.5

BW - 215

Deadlift - 

405X1, 1 @7

255X14, 14 @6.5/7.5*

Dips - BW+20X6, 6, 6, 6 @6/7.5

Chest-Supported Rows - 145X6, 6, 6, 6 @~6.5

*grip was giving out.  Some of that is because I DL TnG.  Gets more reps and (I believe) better hypertrophy, but can approach grip limit faster because of the shock and not being able to re-grip at the bottom of reps.

255 for 2 sets of 14 is a Volume PR on Deadlift.

235 (BW+20) for 4 sets of 6 is a Volume PR on Dips.

Block 17. Cycle 3. Session C.

 sRPE @7

BW - 217

Deadlift - 

415X1 @7

255X13, 13 @~5.5

Dips - BW+50X7 @7

Rope Pushdowns - X14 @10

Incline Bench - 115X12 @8

EZ Cable Curls - X14 @10

Pretty solid session.

255 for 2X13 is a Volume PR.  Everything just felt light on DL today.  415 is my previous 1 rep PR.  I've pulled it two other times, and I rated it @8.5 both times.  It still seems counter-intuitive that high-rep touch-and-go pulls should drive actual 1 rep progress so much, but it continues to prove out for me.

I do keep overshooting on Incline Bench, I think because of triceps fatigue from the Dips and Pushdowns.  I'm going to reduce my target RPE to @6 when I add a set next week to see if I can get a smoother Incline session in. 

Block 16. Cycle 5. Session C.

BW - 222

sRPE @7.5

Deadlift -

395X3 @8

325X8, 8 @6/7

Dips - BW+37.5X10 @7

PJR Pull-Overs - 85X8, 9 @8/9.5

DB Bench - 35sX8, 8, 10 @7/9.75

Drag Curls - 57.5X8, 10 @8/10

Tumult in my schedule caused me to have to move this Friday afternoon session to Sunday AM.  Probably my least favorite time to train during the week.  While I think that may have bumped up the sRPE slightly, the results were still pretty good:

On Deadlift, 395X3 is a Rep PR and 325 for 2X8 is a Volume PR.  Last couple of years have been really good for DL PRs.  Since September of 2019, I've hit Rep PRs on DL at every interval from 1 rep up to 15 reps except 5 reps (because fuck sets of 5, lol).  I 100% credit this to: A) normalizing my set and rep schemes to be similar to what I do for any other lift; i.e. not afraid to do more than 1-3 sets, and not afraid do do medium-to-high reps, and B) doing reps touch-and-go.  More volume and variety, and more intra-set tension.

260 (BW+37.5)X10 is a Rep PR on Dips.

Accessories were all solid.  As I'm typing this 24 hours later, I'm still amazed by the DOMS I'm getting from PJR Pullovers 5 weeks into this training block.

LRB 365: Strong-15 Short. Week 4. Deadlift

BW - 200

Deadlift -
135X5
185X4, 4
225X3
245X2
275X1
285X1
295X1

265X3, 3, 3, 3, 3

RDL - 245X11, 6 (no straps)

Shrugs -
405X10
315X21

Chins (supinated) - BWX10, 5, 5

DB Curls - 35sX21, 9

Fun day at the gym.  Got drawn into some good conversation with one of the bigger/stronger guys at the gym after I started spotting his bench sets.  Meant longer rests between a lot of my sets, but this guy is friendly and eager to talk shop, and so I think it's best to roll with that and soak up as much information as I can.  I actually spotted him on OG T-Bar Rows (assisted reps) the other day as well.  Some interesting pointers from both conversations:
1)  He finds using a shorter bar on the old-school T-Bars to be easier leverage-wise.  He finds the full length bar sometimes seems to want to pull him forward, and it's easier to stay back with the shorter bar.
2)  He feels like once he started going touch-and-go with his deadlifts on rep sets he saw more improvement in his back strength.
3)  When he was body-building and squatting just to parallel, he felt like he strongly felt parallel like his hamstrings and hips would almost lock and bounce right there.  Since he's started going super deep with his squats that's completely disappeared.  I asked him if he thinks he's stronger since he started going deeper and he said he thinks so, but he didn't seem sure about that.
4)  After his main sets of bench press, working up to 330X5, and then backing off to sets of 5 around 305, he did sets of 5 paused with a cambered bar, and was singing the praises of that assistance exercise.
So right there are interesting points to keep in mind about 4 key movements.  Look forward to talking with him more in the future.

Deadlifts were strong today.  Honestly, I don't even remember much about the 295X1.  I set-up and before I knew it the pull was over.  I look forward to deadlifting all week and then don't even remember my top single.  Wtf?  The back-off sets were only okay.  They're doing some remodeling on the gym, and the new-ish platform I was pulling on wasn't level.  I kept shimming it up to try and fix it, but nevertheless the bar kept rolling away from me between reps. 

Instead of holding deadlift reps for time, I decided to save all my grip and attack 245 again on RDLs without straps.  So 245X11 is a Rep PR without straps.  The 2nd set was largely hampered by grip, so I feel this was the right choice.

Shrugs were a lot stronger this week.  Chins were weird because the adjustable station I've been using to do shoulder-width, neutral grips was unavailable due to the remodeling, so I had to do plain old supinated.  10 reps at 200 lbs. isn't bad for me lately though.

I don't track PRs on DB curls for god's sake, but curling was surprisingly strong today, and 35sX21 is certainly a personal best.