Training: Bench

sRPE @6

BW - 223

Bench -

-    165X3 @5.5

-    170X3 @6

-    180X3 @7

-    185X3 @7.5

-    190X3 @8

NG CS Rows- 100X14, 8, 7 @~10

Lever Incline Press - 70X11, 9, 7 @10

Stationary Bike - HIIT; 0:25/1:35; 14 minutes

Increased sprint interval length, and reduced number of rounds.  20 second sprints were getting kind of boring at 20 minutes, so trying a little double progression.  

Training: Bench and Squat

10/2/25

BW - 224

Bench -

-    165X3 @6

-    170X3 @6.5

-    180X3 @7

-    185X3 @7.5

-    190X3 @8

CS Rows - 100X13, 10, 9 @10

Lever Incline - 70X11, 9, 7 @10

Stationary Bike - HIIT; 0:20/1:40; 20 minutes

10/8/25

sRPE @6

BW - 224

Squats -

-    265X3 @5.5

-    275X3 @5.5

-    285X3 @7

-    300X3 @7.5

-    310X3 @8.5

Marrs Bar GM - 175X9, 8, 7 @~9.5

Leg Press - 3ppsX9, 8, 7 @~9.5

Stationary Bike - HIIT; 0:20/1:40; 20 minutes

Training: Squat

sRPE @6.5

BW - 225

Squats - ramping triples to 300X3 @7.5

Marrs Bar GM - 175X8, 8, 8 @8.5/9.5

Leg Press - 3ppsX9, 9, 8 @~9.5

Stationary Bike - HIIT; 0:20/1:40; 18 minutes

Just back from an out of town trip.  Dizziness seems to have mostly dissipated, although it came on a bit between Squat sets today, but then went away again.

I have a longer out of town trip coming up mid-October, so I'll probably keep doing these simple, old-school-ish workouts until I return:

Main Lift - ramping triples starting at 75% and going to RPE ~8

Low Fatigue Compound Antagonist - 3 sets close to failure

Low Fatigue Compound Supplement - 3 sets close to failure

Conditioning

I'm going to try DL again this week and see how the forearm is doing.  

Training: Squat

sRPE @6

BW - 222

Squats - ramping triples up to 295X3 @7.5

Marrs Bar Good Morning - 

-    beltless 155X8 @8

-    add belt 175X8, 7 @8

Leg Press - 3ppsX9, 9, 8 @~9.5

Stationary Bike - HIIT; 0:20/1:40; 18 minutes

Squatting with the regular barbell didn't seem to bother my forearm.

Marrs Bar felt weirdly easy?  Maybe because it takes the upper back out.  My hamstrings feel tight the next day, so it did something.

Training: Bench

sRPE @7

BW - 222

Bench - 

-    165X3 @6

-    170X3 @6

-    175X3 @7

-    185X3 @7.5

-    190X3 @8.5

Lever Incline - 70X11, 8, 6 @~10

Lat Pushdown - X10, 8, 5 @~9.5

super-set with

Machine Laterals - X10, 9, 7 @10

Stationary Bike - HIIT: 0:20/1:40; 18 minutes

Still dealing with some issues, but felt like I could bench today.

Workouts: Last 2 sessions

Thursday:

BW - 223

Hammer Incline - 70X8, 8, 7 @~8

Machine Press - X9, 8,7 @~8

super-set with

Machine Flyes- X8, 6, 6 @8/9

Cable Straight-Arm Pushdown - X12, 9, 8 @~8

Machine Laterals - X11, 9, 8 @8/9

Monday:

BW - 225

SSB Squat -

-    up to 300X1 @8.5

-    250X5 @8

Reverse Safety Bar Box Squats - 210X3, 3, 3 @~7

Chest-Supported Giant Sets -

-    Rows - 90X10, 8, 8 @7/8.5

-    Scapular Retractions - 90X5, 4, 4 @7/8

-    Finger Curls - 5, 4, 2 @8/10

Stationary Bike - HIIT; 0:20/1:40; 14 minutes

Had some health issues the last week that interfered with training.

Time Crunch + Forearm Pain Week 1. Day A.

 sRPE @6.5

BW  - 227   

SSB -

-    up to 300X1 @9

-    250X3 @8

Reverse SSB Box Squats - 210X3, 3, 3 @~7.5

Circuit -

-    Leg Curls - X9, 8, 8 @8

-    Hypers - BW+25 behind head X8, 8, 7 @8

-    Leg Extensions - X12, 10, 10 @8/9

Stationary Bike - HIIT; 0:20/1:40; 14 minutes    

Schedule is all over the place this month and next, plus I think I need to just back off anything that puts much stress on grip for a while.

Not letting perfect be the enemy of good, I'll just go in when I can and try to hit some stuff, and maybe a plan will emerge.