Block 8. Cycle 3. Session B.

BW - 226

Waist - 43.25"

Press -
135X1, 1 @8/8.5
120X5 @8.25

Bench -
217.5X1 @8
155X12 @7.5
157.5X12 @8

Chin-Ups - BWX4, 3, 3 @~10

Pull-Downs - X11, 8 @~8

Interesting session.

Press strength was not down, but if it was up, it was just barely.

Bench top strength was down on the single, but rep strength on the back-off sets was up.  This is a rep strength focused block for Bench, so it's generally good news.  It will be interesting to how the gap between max strength and rep strength changes as the block goes on.  Similar to Squat, my 12 rep strength seems to be a slightly higher % of my e1RM based on the single that the RTS RPE table predicts.  I'm going to continue to base week-to-week projections on prior week performance, but I think I will definitely need to update my table at the end of this block.

Chin strength wasn't great, but when is it ever.  Added a set of pull-downs because Session RPE was still vary manageable, and as always I want to try and kick chins in the butt.

Block 8. Cycle 3. Session A.

BW - 227

Waist - 42.75"

Squat -
360X1 @8
262.5X12, 12 @7.5/8

Leg Press (Myo-Reps; 30 sec. rests) -
3pps X20, 5, 5, 5, 5, 5 @~7.5

Good session.  Was kind of dreading the first set of 12 on Squats, but it wasn't that bad.

Got to 20 reps on Leg Press, so will up the weight next time.

Video is of top single, and final work set.

Block 8. Cycle 2. Session D.

BW - 227

Waist - 43"

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

Rack Chins (Myo-Reps; 30 sec. rest) - BWX9, 3, 3, 3, 2 @9/10

Dips - BWX8, 7 @~8

Rope Pushdowns - X18@10

Curls - 62.5X8, 8, 8 @7/9.75

Solid session.  Everything ticked up a bit except for Dips.

Dips sometimes really bother something in my right trap area.  That was the case last week.  Still lingering discomfort coming into this session.  I decided to ditch the extra weight and just work with BW.  On my warm-up set, the pain flared up a little bit, but seemed to actually fade a bit during the work sets.

I added a set of rope pushdowns to get some extra triceps volume since the volume and load on dips are lower than I'd expected coming into this block.

Block 8. Cycle 2. Session C.

BW - 229

Waist - 43.25"

Deadlift -
365X1 @8.25
250X12 @6.5
260X12 @7.5

GHR (Low Setting; Myo-Reps / 30 sec. rest) -
BWX15, 5, 5, 5, 5, 5 @8/7.5

Solid session.  Sets of 12 on DL way easier this time, although they did come in a touch under target RPE.

Block 8. Cycle 2. Session B.

BW - 227

Waist - 43"

Press -
132.5X1 @7.75
135X1 @8.5
117.5X5 @8

Bench -
220X1 @8
150X12 @7.5
155X12 @8

Chin-Ups - BWX5, 3, 3 @~10

Pull-Downs - X10 @8

Pressing strength seemed down in general, while vertical pulling strength seemed to tick up a bit.  We'll see how it goes.

Block 8. Cycle 2. Session A.

BW - 225

Waist - 43"

Squat -
360X1 @8.25
257.5X12, 12 @7.5, 8.5

Leg Press (Myo-Reps; 30 sec. rests) -
270X18 @8
270X5, 5, 5, 5, 5 @7/7.5

Solid session.

So far, the projected maxes for my top single and my back-off sets of 12 are at odds.  I'm going to do separate projections for those going forward.  Might be worth logging as a custom RPE.  Don't know.  This cycle the 12@8 was about 66% of the e1RM based off the top single.  That's about 5% higher than on the standard table.  We'll see where it ends up.

For Leg Press, rather than increase the weight, I figured I'd just try to add reps, and up the weight when I hit 20 reps @~8.  The myo-rep sets were a bit easier this time, but as long as the first set is increasing reps, I'm okay with that.

Video is top single and final back-off set.

Block 8. Cycle 1. Session D.

BW - 225

Waist - 42.75"

Chin-Ups -
BW+10X3, 3, 3, 2 @~9.5
BWX3 @9.5

Rack Chins (Myo-Reps / 30 sec. rest) - BWX8, 3, 3, 1 @~9.5

Dips -
BW+15X8 @8
BWX8 @8.5

Curls - 60X8, 8, 8 @7.5/9.5

Okay session.

Chin-ups felt fairly smooth for so low reps.  Saying that feels like deja vu. 

Rack chins were tougher for the myo-reps than either leg press or GHR.  Combo of the set-up being more awkward, and just being weak in vertical pull movement patterns, I guess.  Still, it sort of reinforces the idea that these are more specific to chins that pull-downs.

Dips weren't feeling great up around my collar-bone on this day.  Sometimes they give me some discomfort there.  I don't think that's the main reason for the surprisingly poor performance on the BW back-off set, but it probably contributed.  No where to go but up!

Only took video of the dips.  I'm allergic to videoing my chins for some reason.  Probably need to commit to that.