Block 9. Cycle 1. Session B.

BW - 229

Waist - 43.25"

sRPE @ 7

Squat - 

330X3 @7.75

250X15 @8

High Bar Squat - 250X7 @8

Hip Thrusts (Myo-Reps; 30 sec. rests) - 135X15, 5, 5, 5, 5, 5 @ 8/7.5

Solid session.

Top triple on Squats moved really well.  Weight came in above target, and probably could have gone up 2-5 lbs., but these top sets are really final warm-ups in this block.  

Targeting @9 for the sets of 15 this block, and I know it's going to take some calibration to get there.  This weight was still above target, but definitely well below @9.  On the first week, I didn't want to add in another set for a couple of reasons: 1)  want to avoid adductor and quad DOMS as these have caused me problems at the beginning of past blocks, 2) at reps this high, I could see myself adding weight and suddenly finding myself @ 10+ in the first week.

Plan for High Bars was to shoot for 7@8 with the final weight from low bar.  Hoping to be able to go straight into it, and avoid taking off weight and doing a "warm up" set.  Tried that today, and it was a bit awkward having not done high bar in a few blocks, but I'm hopeful I'll get back in the groove.

Hip thrusts went well in my first real session using them.  May need to up reps on the myo-rep sets, as RPE was a little low throughout.

Block 9. Cycle 1. Session A.

BW - 227

Waist - 43.5"

sRPE @7

Chin-Ups - BW+17.5X4, 3 @~10

Press -
150X1 @9
135X3, 3 @~8

Dips -
BW+25X10 @9.5
BW+5X10 @8

WG Pull-Downs (Myo-Reps; 30 sec. rests) - 85X16, 6, 6, 6, 6, 6 @8/9

Decent session to start the new training block.

I shifted things around to start off with the movements that struggled the most last block.

Chin-ups were about as expected.

Press ended up being a bit stronger out of the gate than expected.

I thought the opening weight on Dips might be a bit ambitious and I was right.  Will back-off a touch next week.

Using extra-Wide Grip bar on pull-downs to see if I can get a little more focus on all the little muscles that struggle at the top of a chin-up.  Theoretical, and probably a bad idea.

Pivot Block. Cycle 2. Session X.

BW - 230

Waist - 43.25"

sRPE @ 8

3-2-0 Beltless Deadlift - 275X4, 4, 4 @7/7.5

DB Press (350 Method) - 35sX25, 13, 10 @~9.5

Inverted Row (Myo-Reps; 30 sec. rests) - BWX15, 5, 6, 6, 6, 8 @8/9

Flexed-Arm Knee-to-Bar - BWX7, 5, 5 @9.5/10

Pivot Block. Cycle 2. Session A.

BW - 227

Waist - 43.5"

sRPE @7

3-2-0 Squat -
250X4, 4, 4, 4 @~7.5

Machine Pullovers - 90X10, 10, 10 @7/9.5

Barbell Hip Thrusts - 135X8, 8, 10 @~5

Rope Curls - 70X14, 17 @7, 9.5

Pivot Block. Cycle 1. Session C.

BW - 227

Waist - 43"

sRPE @ 7

3-2-0 Tempo Deadlift -
255X4, 4 @7
260X4, 4 @~7

Single-Leg Hack Squat -
20X8, 8 @~8
10X8 @~9

NG DB Bench - 55sX15 @8

RG EZ Curls - 50X15, 15 @8,9

Odd session.

Tempo always takes a while to get used to, especially a new tempo, so I was fine with it being difficult to get the tempo pulls dialed-in.

And I also know that Hack Squats can be pretty tough, especially relative to Leg Press.  I did NOT expect them to be "almost hitting failure with 10 lbs." tough.  My left leg in particular seemed to kind of hate these.  I tried staggering which leg I started with, but it didn't seem to make much difference.  Not really looking forward to doing these again this week, but kind of curious what full hack squats are going to be like next block.  I'll be doing them for myo-reps, and right now I'm thinking it will be fairly looooow weight.

Neutral grip DB bench, keeping the elbows close to mid-line throughout, is meant to be pivot assistance for Dips.

Trying out some reverse grip curls because my right brachioradialis has been kind of achy during the prior block from chins.  Seeing if some more direct hypertrophy work for it while I'm not doing chins will help when I bring them back next block.

Pivot Block. Cycle 1. Session B.

BW - 226

Waist - 42.75"

sRPE @ 7

3-2-0 Tempo Bench -
130X7 @7
135X7 @7.5

DB Press (350 Method) - 25sX25, 17, 15 (57 total)

Inverted Row (Myo-Reps; 30 sec. rests) - BWX16, 5, 5, 5, 5, 7 @8.5/9

Flexed-Arm Knee-to-Bar - BWX6, 4, 5 @8.5/10

I'll have a bit more focus on Press next block vs. Bench, and so I've reduced the total Bench variation sets for the pivot, and upped the total reps on the Press variation.  Press used Paul Carter's 350 method (3 AMRAP sets until you can get 50 reps, then  up the weight next session).  Blew past 50 here, so I'm going to up it to the 35s next week.  That's a bigger jump than I would take in a developmental block, but with only a 2 week pivot and such high reps, I feel comfortable ramping intensity quickly here.

All the chin-up volume in the last block seems to have done wonders for the ol' flexed-hang knee raise.  I've always done these as a partial curl-up, but I had no problem going knee to bar on these sets, and reps/set were comparable to past pivot blocks despite the longer ROM.

Pivot Block. Cycle 1. Session A.

BW - 230

Waist - 43"

sRPE @7

3-2-0 Beltless Squat -
230X4 @7
235X4, 4, 4 @~7.5

Machine Pullovers -
80X10 @7.5
85X10, 10 @8,9

Single-Leg, Elevated BB Hip Thrusts - BW+45X8, 8, 8 @9, 8, 7

Rope Hammer Curls - 70X12, 14 @8.5, 10

First session of the pivot in the books.

Reducing the tempo a bit on the PL variants this pivot to see what that's like.  Also, made a game-time decision to do them beltless.  Everything actually felt a bit tight and creaky.  Maybe even more ready for a pivot block than I thought.

Pullovers felt solid.  All reps paused at the top and bottom.

I'm going to be doing Barbell Hip Thrusts as an accessory next block, and I like to find ways to acclimate to upcoming, relatively novel development block movements in the preceding pivot block if I can.  One thing that should certainly be true:  doing this movement with two legs, should be MUCH EASIER than getting it set up for single-leg work.  The weird descending RPE is because of getting acclimated to the set-up and execution.