Block 8. Cycle 5. Session A.

BW - 230

Waist - 43.5"

sRPE @ 8

Squat -
370X1 @8.25
275X12, 12 @7.5/8.25

Leg Press (Myo-Reps; 30 sec. Rests) -
4ppsX20, 5, 5, 5, 5, 5 @~8

Solid session.  Both lifts showed solid progress.

Block 8. Cycle 4. Session D.

BW - 227

Waist - 43"

sRPE @7

Chin-Ups -
BW+15X3, 3, 2, 3 @~9.5
BWX5 @10

Rack Chins (Myo-reps; 30 sec. rest) - BWX8, 3, 3, 3, 3, 3 @~9.5

Dips -
BW+25X8 @8
BWX11 @8.5

Rope Pushdowns - X16@10

BB Curls -
70X8, 8 @8/10
60X8 @8

Solid session.

Weighted chin-up strength seemed up a bit from last week, and in line with the BW only session a few days ago.

Rack chins were bothering my right forearm today.  I've had a little bit of achy-ness there the last week or so, but it really lit up on this movement.  Tried shifting to pronated, and that may have helped a bit.  Something to keep an eye on.

e1RM on Dips dropped a bit with the addition of weight, but I expect that to start moving back up as long as I don't have any aches/pains interfering with the movement.

Curls were a little rougher today, but still represents a slight increase.

Block 8. Cycle 4. Session C.

BW - 228

Waist - 43"

sRPE @ 8

Deadlift -
375X1 @7.75
280X12, 12 @7.5, 8.25

GHR (Myo-Reps; 30 sec. rests) - BWX18, 5, 5, 5, 5, 6

Solid session.

DL came in just about on target.  Top single was a touch light, but I didn't see a need to go up.  Back-off sets were right on.

GHR didn't add any reps to the activation set this week.  BW was up a touch over previous session maybe, but also, coming into this session, my low back was still feeling a bit fatigued from prior sessions.  All good.

Block 8. Cycle 4. Session B.

BW - 227

Waist - 43"

sRPE @ 7

Press -
137.5X1, 1 @~8
122.5X5 @8.5

Bench -
220X1 @8
160X12 @7.5
155X12 @7 (mis-load)

Chin-Ups - BWX5, 4, 3 @9/10

Pull-Downs  - X11, 8 @~9

Solid session.

Press strength and/or technique on the top singles seemed to jump up a bit.  Back-off strength, not so much.

Bench also felt very good.  I was working in with someone, and we mis-loaded my second back-off set.  No big.

Chin-Ups felt MUCH more locked in and stable on this day.  Almost a 3% e1RM increase over last week's weighted session, and over a 6% increase over last week's BW-only session.  Forgot to get video.

Block 8. Cycle 4. Session A.

BW - 227

Waist - 43.75"

sRPE 8

Squat -
365X1 @8.25
270X12, 12 @7.75, 8.5

Leg Press (Myo-Reps; 30 sec. rest) -
4ppsX15 @8
4ppsX5, 5, 5, 5, 5 @~7.5

Solid session.

Strength on the top Squat single was probably comparable to the previous session, but the rep strength on the back-offs ticked up just a tad (although it was the slightest improvement of the block so far).

Added a plate per side to the leg press.  Definitely felt heavier in that way that's not based on strength, but on the proprioceptive feedback of the absolute load against the body.

Block 8. Cycle 3. Session D.

BW - 227

Waist - 42.75"

sRPE @7

Chin-Ups -
BW+15X3, 2, 3, 2 @~10
BWX4 @9.5

Rack Chins (Myo-Reps; 30 sec. rests) - BWX8, 3, 3, 3, 2 @~10

Dips - BWX12, 8 @~8

Rope Pushdowns - X20 @10

BB Curls - 67.5X8, 8, 8 @7.5/10



Solid session. 

Chin strength seemed to tick back up a bit after a bit of a dip on the last BW-only session, however Rack Chins dipped a bit.

Dips surged forward.  That inflammation in my trap from the first Dips session continues to recede.  That combined with getting re-acclimated to the movement is probably just allowing me to more fully display the strength that was there.  Nice to be getting into the groove with these. 

Curls ticked up a bit as well.

Block 8. Cycle 3. Session C.

BW - 227

Waist - 42.75"

Deadlift -
370X1 @8
270X12, 12 @7/7.5

GHR (Myo-Reps; 30 sec. rest) -
BWX18, 5, 5, 5, 5, 7 @8/8

sRPE @7

Nice session.

Top set on the DL moved up a touch, but the rep strength seemed to increase a bit more than that.  Acclimation to the programming, etc., I'm sure.  While target RPE is 8, I didn't feel the need to go up this week since I was already adding 10 lbs. to last week's weight.

GHR is also getting pretty well acclimated.  My low back felt fairly worked after DL; not a pump, but more of a...kind of light poking sensation.  So I was a little on edge going into these, as I'm doing them with a bit of flexion.  However, I still added reps to the activation set, and on the final myo-rep set I ended up repping it out a bit more without even thinking about it because they were feeling so easy.  Once I hit 20 reps on the activation set, I will adjust the settings on the bench to be more difficult.