Block 11. Cycle 5. Session B.

 BW - 234

Waist - 44"

Chin-Ups - BWX5, 5 @9/10

Band Chin-Ups (under knee) - BWX7, 7 @8.5/9.5

Deadlift - 340X6, 6, 6 @~8

Press - 110X6, 6, 6 @8/9

Machine Pullovers - 90X8, 8 @~8

I can tell I'm getting near the end of this block because I've transitioned from being sore to achy, lol. 

Block 11. Cycle 5. Session A.

 BW - 231

Waist - 44.25"

Chin-Ups - BWX5, 5, 5, 5 @ 8/10

Squat - 300X6, 6, 6 @ 7.5/8.5

Bench -     

182.5X6, 6 @8/9

180X6 @8.5

Pull-Downs - 95X12, 12, 12 @8/9.5

Probably the best 'A' session of the training block, even if I did have to back off weight for the last set of Bench. 

Block 11. Cycle 4. Session C.

 BW - 232

Waist - 43.75"

BB Rows - 145X10, 10, 10 @~8

Hanging Leg Raises - BWX6, 6, 6 @7/8

Dips - BWX10, 10, 10 @8/10

BB Curls - 50X10, 10, 10 @7/9

Everything but leg raises were a little rougher this week than last week.

I dropped back the weight on rows to make sure I'm dropping my shoulders completely between reps.  I think a few years of only doing Pendlays neglected that part of rowing technique, and I was tending to keep my shoulders up throughout the movement.  The added ROM and slightly slower pace needed to reset the weight a little bit.

Block 11. Cycle 4. Session B.

 BW - 233

Waist - 44" 

Chin-Ups - BWX4, 4 @8/8.5

Chin-Ups band under knee - BWX6, 6 @8/8.5

Deadlift - 335X6, 6, 6 @~8

Press - 107.5X6, 6,6 @~8

Machine Pullovers - 87.5X8, 8 @~8

Block 11. Cycle 4. Session A.

BW - 233

Waist - 43.25"

Chin-Ups - BWX5, 4, 4, 3 @8.5/9

Squat - 295X6, 6, 6 @7.75/8

Bench -

175X6 @7.75

177.5X6 @8/8.5

Pull-Downs - 92.5X12, 12, 12 @7.5/9.25

Block 11. Cycle 3. Session C.

BW - 232

Waist - 43.25"

BB Rows - 160X10, 10, 8 @8/9.5

Hanging Leg Raises - BWX6, 5, 4 @8/8.5

Dips - BWX10, 10, 10 @ 8/10

BB Curls - 

57.5X10, 10 @8/9

50X10 @9

Block 11. Cycle 3. Session B.

 BW - 229

Waist - 43.5" 

Chin-Ups - BWX4, 4 @8/9.5

Chin-Ups band under knee - BWX6, 6 @8/9.5 (lighter band than previous)

Deadlift - 325X6, 6, 6 @~8

Press - 

105X6, 6 @8/9

110X6 @8.5

Machine Pullovers - 85X8, 8 @~8