Pivot Block. Cycle 2. Session C.; Cycle 3. Session A.

BW: 228; 232

Waist: 43; ?

2C:

1-Arm DB Rows - 60'sX12, 12, 12 @5.5/8.5

Leg Raises on Knee Raise bench - BWX12, 9, 6 @7.5/8.5

Floor Rolling DB Extensions - 45sX10, 10 @~8

Straight-Arm Pushdowns - 10, 10 @8/10

3A:

X-2-3-3 Tempo Chins - BWX7, 6, 5 @7.8/8

3-2-0 Tempo Squat - 235X5, 5, 5 @ ~6

3-2-0 Tempo Bench - 150X5, 5, 5 @~6

1-Arm Pull-Downs - X10, 10, 10 @7/9

Pivot Block. Cycle 2. Session B.

BW - 227

Waist - 43"

Scapular Pull-Ups - BWX12, 12, 10 @5/8 (grip limiting)

3-2-0 Tempo Deadlift - 275X5, 5 @6

3-2-0 Tempo Press - 80X5, 5 @6.5, 7

DB Curls - 30'sX10, 10 @8, 9

Pivot Block. Cycle 2. Session A.

BW - 228

Waist - 43.5"

X-2-3-3 Tempo Chins - BWX6, 5, 4 @8/9

3-2-0 Tempo Squat - 230X5, 5 @ ~6.5

3-2-0 Tempo Bench - 145X5, 5 @6

1-Arm Pull-Downs - X10, 10, 10

Pivot Block. Cycle 1. Session C.

BW - 288

1-Arm DB Rows - 60'sX10, 10 @ ~6

Leg Raises on Knee Raise bench - BWX10, 10 @~6

Floor Rolling DB Extensions - 40sX10@7

Straight-Arm Pushdowns - 10 @~9.5

Pivot Block. Cycle 1. Session B.

BW - 231

Scapular Pull-Ups - BWX10, 10, 10 @~7 (grip limiting)

3-2-0 Tempo Deadlift - 275X5 @7

3-2-0 Tempo Press - 75X5 @6.5

DB Curls - 30'sX10 @~9

Pivot Block. Cycle 1. Session A.

BW - 232

Waist - 43.75"

X-2-3-3 Tempo Chin-Up Negatives: BWX5, 5, 5 @~9

3-2-0 Tempo Beltless Squats: 225X5 @6.5

3-2-0 Tempo Bench: 140X5 @5

1-Arm Lat Pulldowns - 60X10 @10

I've been working out at home with training from my old coach at Kratos Strength.  This was my first day back in the barbell gym.

Block 10B. Cycle 4. Session A.

BW - 227

Waist - 43"

sRPE @ 8.5

Squat -
365X2 @9.5
305X6 @8.5
275X6, 6 @ ~7

WG DL - 275X9, 9, 9 @~7

Leg Press - 520X7, 7 @7.5