Block 16. Cycle 4. Session A.

BW - 223

sRPE @7

BB Curls - 75X9, 9, 9 @8/9.5

Press -

137.5X1 @7

67.5X17 @6

DB Laterals - 25sX18 @10

Squat -

340X2 @7

235X10 @5

GHR - BWX12, 12 @~8

Curls performance plateaued here.  Plan was already to add another set next week.  This likely means I won't be able to do all sets at the same weight, but that's probably fine.  I think I've probably got one more block of focusing on Biceps Curls and then will need to move away from them for a bit.

Everything else ticked up nicely.  67.5X17 is a Rep PR on Press.

Block 16. Cycle 3. Session C.

BW - 219

sRPE @7

Deadlift -

380X3 @8

320X8, 8 @~6

Dips - BW+25X10 @7

PJR Pullovers - 75X8, 10 @7/9.5

DB Bench - 57.5sX8, 12 @6/9.5

BB Drag Curls - 65X8 @10

320 for 2X8 is a Volume PR on Deadlift.  First PR of the training block coming just before the half-way mark.  It's likely that a few more will come next week/Cycle 4, and then if things go well, I should start getting daily PRs of one sort or another beginning in Cycle 5. 

The idea here is to target low-hanging Rep and Volume PRs for each block, and keep sRPE moderate (for now).

Block 16. Cycle 3. Session B.

BW - 218

sRPE @7

Bench -

230X1 @8.5

160X10, 10 @~7

Chin-Ups - BWX5 @~8

Density Block; 1 rep every 0:10; 3:30 @9 (21 total Reps)

Rope Rows - X8 @10 (strict)

Toes-to-Bar - BWX3, 3 @~7.5

Seated DB Incline Curls - 31.25sX11@10

Solid session.  Everything just about where I'd wanted to be.

Chin-Ups were particularly interesting as the regular set felt very strong, but then the Density Block was very tough.  I'll still try to add another 0:30/3 reps next week, but we'll see.

Block 16. Cycle 3. Session A.

BW - 221

sRPE @ 7

BB Curls -75X9, 9, 9 @8/9

Press -

135X1 @7

75X15 @6

DB Laterals - 25sX17 @10

Squat -

335X2 @6.75

230X10 @5

GHR (medium-low setting) - BWX13 @8

Block 16. Cycle 2. Session C.

BW - 220

sRPE @ 7

Deadlift -

375X3 @7.75

315X8 @6

Dips - BW+15X10 @7

PJR Pullovers - 75X8, 8 @8/~10

DB Bench - 55sX8, 13 @6.5/10

BB Drag Curls - 62.5X10 @10

Block 16. Cycle 2. Session B.

BW - 219

sRPE @6.5

Bench -

230X1 @9

152.5X10 @6.5

Chin-Up -

BWX4 @8

Density Block; 1 rep every 0:10; 3:00 @8

Rope Rows - X8@7.75

Toes-to-Bar - BWX2, 2 @~7

Incline DB Curls - 35sX12 @10

Block 16. Cycle 2. Session A.

BW - 221

sRPE @5.5

Press -

132.5X1 @7

70X15 @5.5    

DB Side Laterals - 20'sX15 @7.5

Squat -

330X2 @7

227.5X10 @5

GHR (upped difficulty setting) - BWX9@7