Pivot Block. Cycle 4.

BW - 225

Waist - 42.25"

5-3-0 Tempo Squat - 275X2, 2 @~6

5-3-0 Tempo Deadlift - 282.5X2, 2 @~6

Bulgarian Split Squat - 48X7, 7 @~6

5-3-0 Tempo Bench - 150X2, 2 @~6

Overhead Cable Triceps - 50X6 @8

Flex Arm Hanging Knee Raise - BWX6, 6

BB Curls -
60X10 @7.5
62.5X10 @~8

Conditioning - LISS; Treadmill Walking; 20 minutes

Good session.

Switched to two 24# chains for the split squats.  Much easier than trying to keep using handheld weights.  Also gives me the chance to start weighing out chains for use in an upcoming block.

Subbed Cable overhead extensions for the rolling triceps.  MUCH better on my elbow/triceps tendon even though I lost focus and went @8 instead of @6.  Now that I'm using a lower impact movement, I don't mind going a little harder.

Curls weirdly took a big jump.

Pivot Block. Cycle 3.

BW - 221

Waist - 42.25

5-3-0 Tempo Squat - 270X2, 2 @~6

5-3-0 Tempo Deadlift - 275X2, 2 @5.5

Bulgarian Split Squat - 45X7, 7 @~6

5-3-0 Tempo Bench - 145X2, 2 @~6

DB Rolling Triceps - 40X6 @6

Flex Arm Hanging Knee Raise - BWX6, 6

BB Curls - 55X10, 10 @~8

Good session.  Moved quickly through everything, and had no trouble adding weight to anything except rolling triceps.

The rolling triceps thing is still bothering the bottom of the muscle/tendon just above the elbow.  I though it got better last session, but it seemed to have gotten a bit worse this session.  At this point I'm going to switch it out for a different movement, because I don't want to carry any unnecessary inflammation, etc. into my next dev block.

Only got video of the lower body tempo work.

Pivot Block. Cycle 2.

BW - 225

Waist - 41.75"

5-3-0 Tempo Squat - 265X2, 2 @~6

5-3-0 Tempo Deadlift - 270X2, 2 @~6

Bulgarian Split Squat - 35X7, 7 @~6

5-3-0 Tempo Bench - 140X2, 2 @~6

DB Rolling Triceps - 40X6 @5.5

Flex Arm Hanging Knee Raise - BWX5, 5

BB Curls - 52.5X10, 10 @~8

Conditioning - HIIT; Stationary Bike; 7 rounds

Moved through this nice and quick with rest times ~2 minutes or less.  Resistance training was finished in about an hour even with remembering to do the ab and biceps work.  I rearranged the order so that all the lower body work is together at the beginning and all the upper body at the end.  This flowed much better.

Because the rolling triceps seemed to be bothering my left elbow, I left the weight the same.  There was still some discomfort there, but not as much as last time.

Couldn't be bothered with video.

I track waist circumference and I'm going to add that into this log because BW fluctuation isn't telling the whole story.

BW fluctuation over the last month:

Waist fluctuation over the last month:

Pivot Block. Cycle 1.

BW - 221

5-3-0 Tempo Squat - 257.5X2, 2 @~6

5-3-0 Tempo Bench - 137.5X2, 2 @~6

5-3-0 Tempo Deadlift - 262.5X2, 2 @~6

Bulgarian Split Squat - 25X7, 7 @~5

DB Rolling Triceps - 40X6 @6.5

Conditioning - LISS; Treadmill Walking; 20 minutes

Next block will be using single session cycles because of time constraints.  I'll be using this pivot to kind of feel that out a little.

Tempo lifts were all fine and were max @6.  Probably a little lower, but I'm not really worried about the first session of the pivot block.  I like to still see the weight progress in these blocks, so I don't mind starting "too" light.

I did the BSS with a 25 lb. bumper.  I looked around for a 15 kg, but couldn't find one, so I just stayed @5.  I think holding the grippy plate is a bit easier on getting into position and on balance than using a DB, so I'll find a 15 kg next time.

My right triceps near the elbow were not super happy about the heavy eccentric on the rolling triceps.  Gonna be real careful about that next session and be prepared to swap out a different movement.  It would suck to get an injury in a pivot block.

Didn't get video of the tempo pulls.

Block 5. Cycle 7. Session C.

BW - 226 (?)

Deadlift - 405X1 @9.75

Axle Bench - 195X5, 5, 5 @8

Tweaked my back on DL warm-ups.  Still was determined to pull 405 for the first time and did.  So PR.

Skipped Pause Squats.

Axle Bench was consistent with my downturn in overall bench performance this week.

Well, I'd been on the fence about whether to go into a pivot after this cycle, and that seals it.  Pivot time!

Block 5. Cycle 7. Session B.

BW - 222

Bench -
252.5X2 @9.75
212.5X6, 6, 6 @~8.5

Cambered Bar Bench - 175X5, 5, 5 @8

Chin-Ups - BW Density Block; 7 minutes; 7 reps on 1st set; 32 total reps

Bench was a mixed bag here.  252.5X2 is a Rep PR, but with the @~10 it projects as a lower e1RM than last week's 250X2@~9

Frankly, the warm-ups suggested I should take 250 again, but I wanted to try for more weight.  At least it's nice to get some confirmation that I should believe my warm-up feedback. 

I decided to still go on the heavier side on the back-off sets.  The first couple of sets were okay, but the last set was definitely @8.5 and trending up. 

But I was able to add weight to the cambered bench without any trouble.  Some of that could still be acclimation to a relatively novel movement.

Also got one more rep squeezed in on the chin-up density block.

Yesterday, I was optimistic that I might be able to extend this training block another week, and today I kind of want it to be over.  It may come down to how the last session of this cycle goes.  This is definitely one of those places where a good quality coach that's familiar with both my lifting and my psychology would be helpful, but as is I gotta do for self.

All video is of top set and final back-offs.

Block 5. Cycle 7. Session A.

BW - 222

Squat -
380X2 @9
325X6, 6, 6 @8.25/8.5

High-Bar Squat - 265X5, 5, 5 @8

Bench-Grip Deadlift w/ Straps - 325X5, 5, 5 @8

Mixed session.

Squat top set went very well.  A touch heavier than the days target.  However, I probably should have pulled back on the volume sets. 

High-Bars and Wide Grip Deads were fine, but I was completely mentally wiped by the time I finished my low bar sets.  I didn't want to do any more squats, and after squats, I didn't want to do anything at all. 

I traveled out of town this last weekend, and I think travel and vacation activities may have contributed. 

To this point, available evidence had pointed to a 7 week time-to-peak.  However, the squat top set looks like my second best increase of the block, and my best Week 7 Squat.  Unless Bench and Deadlift convincingly crash and burn this week, I will plan on extending this block another week.

All video is of top sets and final work sets.