Group Training. Session 1.

sRPE @ 5

Bench - 205X3 @7

Curls - 72.5X9, 9 @8/9

DB Arnold Press - 30'sX~12 @~5

DB Rear Delt Flies - 30sXLOTS @ sub-max

DB Rear Delt Swings (no rest) - 30sXLOTS @10

Gonna start training with friends at one of their houses once or twice a month.  This was a low stress, kind of feeling out session.  Hit a couple of "real" lifts and fucked around on some other stuff.

Block 16. Cycle 1. Session C.

BW - 222

sRPE @6

Deadlift -

350X3 @6.5

290X8 @5

Dips - BWX10 @6.5

PJR Pullovers - 70X8 @7.25

DB Bench - 55sX8 @5.75

BB Drag Curls - 55X12 @9.75

Deadlift and Dips both bounced back big from the end of the last block.  Estimated 107% and 102% increase in e1RM respectively.  Weird.  They both moved one slot earlier in the session (2nd to 1st for DL, and 3rd to 2nd for Dips) so maybe that's part of it.  Hoping this wasn't catching a weird peak and one or both of them fall off the cliff in the next couple of weeks, but that's happened before.

Block 16. Cycle 1. Session B.

BW - 221

sRPE @6

Bench 

207.5X1 @7.5

150X9 @5

Chin-Ups - 

BWX3 @7

Density Block: 1 rep every 0:10; 4:00 @9.5

Rope Rows - X9@8

Toes-to-Bar - BWX2 @6.5

DB Incline Curls - 31.25sX12 @8

Always tricky trying to dial-in an RPE @X.5, but otherwise Bench moved very well.  Always a wonder what moving something to the first slot in a training session can do.

Chin-ups moved well, but the increase in density on the back-off "set" from every 15 seconds to every 10 seconds was pretty intense even a 2 minutes less total time than the end of last block.  I'm going to back it up to 3 minutes for next week and progress from there.  This set kept the sRPE for the session from dipping down to 5.

Incline curls were done fairly strict with a pause at the bottom and no swing to start the movement, and yet a combined weight of 62.5X12 @8 projects to the same e1RM as Monday's BB Curls of 67.5X9 @7.  Surprising. 

Block 16. Cycle 1. Session A.

BW - 222

sRPE @6

BB Curls - 67.5X9, 9 @~7

Press - 130X1 @7

Side Laterals - 12sX20 @6.5

Squat -

325X2 @7

225X10 @5

GHR (moderate-low setting) - BWX12 @7

Hadn't done DB laterals in a while.  Guessed at weight and decided to take it to failure or 20 whichever came first.  Think I'll dial this to sets of 15@8 for the next few weeks, and then start adding a failure set towards the end of the block.

Pivot Block. Session C.

BW - 219

sRPE @5

RDL - 185X12 @6

DB Press - 37.5sX12 @5

Machine Flyes - X20 @7.5

SA Pushdowns - X20 @8.5 

Pivot Block. Sessions A and B.

Session A.

BW - 220

sRPE @ 5.5

V-Ups - BWX10, 10 @~6

Machine Dips - 180X14, 14 @6/8

Hammer Curls - 32.5sX16 @9.5

1-Arm Cable Front Raise - X15 @9.5

Session B.

BW - 222

sRPE @6

Reverse SSB Squats -

210X10 @7

200X10 @6

Band Chins (under foot) - BWX10, 5 @6/7

Hammer Machine Incline - 90X12 @6

Machine Preacher Curls - X12 @9.5

"Reverse SSB" means put the bar in the rack backwards so that the weight is up above the shoulders.  Not getting under the bar backwards i.e. SSB Front Squats.  Although this did feel fairly upright similar to a Front Squat.

Block 15. Cycle 7. Session C. and Block Recap

BW - 221

sRPE @8

Squat -

360X1 @7.5

277.5X6, 6, 6 @6/7

Chin-Ups -

BWX7 @8.5

Density Block - 1 rep every 0:15; 6:00 @8.5

Pull-Downs - X8, 8 (straight-weight) X8.5/10

Dips - 

BW+55X5 @8

BW+15X15 @9.5

DB Incline - 60sX8 @8.5

277.5 for 3X6 is a Volume PR on Squats.  Top single wasn't moving very well today, but as usual during the last week of a block, I pushed past target RPE in places like getting the 3X6 PR.

7 Reps on Chins @ 221 is a recent Rep PR on Chins.  It's not necessarily a lifetime PR, although it's probably a PR at this longer range of motion compared to what I used to do.

Added another 0:30 to the density block and it felt a little bit better than last week.  Hard not to feel like these density blocks have been a big success for my chin ups.

Both works sets of Dips are Rep PRs.  Total weights of 276X5 and 236X15.

I believe doing the 60's for a set of 8 might be a Rep PR on DB Incline, but I don't track those very closely.  My right leg started cramping hard during the set, and so I just did one.

Quick wrap on the training block:  

Highs: Finished some single-set and multi-set PRs in the second half of the block which is always nice to keep spirits up.  Chins, Curls, and Toes-to-Bar all showed above average improvement during the block.  Press and Toes-to-Bar all had some recent highs for e1RM.

Lows: Deadlift slid back fairly consistently week-over-week.  Previously, DL has performed well in blocks with Leg Press and Sumo w/Straps but not this block.  Going to focus on DL a bit next block and try a mix of GHR and higher-rep back off sets; both of which have also worked well previously.