Son of a Bench Week 4. Day A.

sRPE @ 6.5

BW - 222

Bench - 

-    up to 240X1 @8

-    205X5 @7.5

Lever Dips - 205X11, 9 @10

Hack Squats - 110X9, 7 @8

super-set with

Pull-Downs - X10, 7 @8

DB OH Extensions - 70X8, 5 @10

super-set with

Machine SL Calf Press - X13, 10 @8

Rower - HIIT; 5 rounds

Still adding weight to the top single week-over-week.  Also, this is the easiest the back-off set of 5 @ 80% has felt so far this block.  Still a couple of weeks before I start adding more back-offs on this day.

Also added a rep per set to the AMRAPS on Lever Dips.

The DB OH Extensions are feeling pretty tough right now.  I'm going to back off 10# and go for higher reps starting next week.  See if I can get some momentum going in the 8-12 range and then circle back to 6-10s.  I was supposed to add a 3rd set on this day.  I didn't notice that in the program, but these were so difficult, it's probably for the best.

Son of a Bench Week 3. Day C.

sRPE @6.5

BW - 223

Bench - 200X3, 3 @~7.5

DB Bench - 70sX10(PR), 7 @8

BB Rows - 165X8, 8, 8 @8/9

super-set with

Seated Leg Curls - X9, 8 @~8

Pushdowns - X11, 10 @10

super-set with

Machine SL Calf Press - X13, 10 @~9

Rower - HIIT; 5 rounds

Another PR on DB Bench even still keeping RPE @8.  Next week I push these to AMRAPs, and then start adding volume in the following weeks.

Added a set to BB Rows.  Felt solid.  Probably stay at this weight and rep range for most of this block.

Son of a Bench Week 3. Day B.

sRPE @7

BW - 223

Bench - 200X3, 3, 3 @~8

Squat - up to 315X1 @7.5

ATG Pause Squat - 225X5, 5 @6/7

Machine Flyes - X10, 8 @10

super-set with

DB Curls - 35sX8, 7 @8

Floor DB Rolling Triceps - 40sX10, 7 @10

super-set with

Machine SL Calf Press - X12, 11 @9

Rower - HIIT; 5 rounds

Working out on back-to-back days on a full body program is always a little rough.

Got on autopilot out of the gate and did an extra set of Bench.  Not supposed to add a 3rd set on this day for a few more weeks.  No big deal, just to say I was a little out of it.

Then Squats felt awful on warm-ups until I realized I was using my bench grip hand placement which is narrower than my squat grip.  Got that sorted and things went better.

Everything else was fine.

Son of a Bench Week 3. Day A.

sRPE @6

BW - 224

Bench - 

-    up to 235X1 @8

-    200X5 @8

Lever Dips - 205X10, 8 @10

GHR - BWX11, 8 @8

super-set with

Lat Pushdowns - X8, 8 @~9

DB OH Extensions - 70X8, 6 @10

super-set with

Machine SL Calf Press - X12, 10 @~9

Rower - HIIT; 5 rounds

Both sets of Bench felt strong and smooth at 5# > last week.

Pushing most bench accessories to failure starting this week (not DB Bench yet), and adding volume to non-pressing movements.

Next week, I start adding volume week-over-week to bench accessories.

Son of a Bench Week 2. Day C.

sRPE @6

BW - 222

Bench - 195X3, 3 @7

DB Bench - 70sX9(PR), 7 @~8

Chins - BWX3, 3, 3 @8/10

super-set with

Copenhagen Planks - BWX12, 10 @7.5

Pushdowns - X8, 8 @~9

super-set with

Machine SL Calf Presses - 180X13, 11 @~9

Rower - HIIT; 5 rounds

Was confident DB Bench PRs would start falling this week.  Plenty of room to keep pushing those.

Son of a Bench Week 2. Day B.

sRPE @7

BW - 225

Bench - 195X3, 3 @~8

Deadlift - up to 365X1 @8

SLDL - 225X5, 5 @6

Machine Flyes - X8, 7 @8

super-set with

Rope Bayesian Curls - X8, 6 @8

Floor DB Rolling Triceps - 45sX6, 5 @~9

super-set with

Machine SL Calves - X12, 10 @8/9

Rower - HIIT; 5 rounds

Sleep quality and schedule have been disrupted the last few days, and that may have played into the unexpected heaviness of the first two movements.

Son of a Bench Week 2. Day A.

sRPE @5.5

BW - 225

Bench - 

-    up to 230X1 @8

-    195X5 @8.5

Lever Dips - 205X8, 7 @8

Hack Squats - 110X8, 7 @8

super-set with

Pull-Downs - X9, 7 @8

DB French Press - 70X7, 6 @8

super-set with

Machine Calf Press - X11, 10 @~8

Rower - HIIT; 5 rounds

Solid.  Upped weight a bit on Bench over last week, added some reps to the other things at comparable RPE.

I'll start a targeted increase in Volume later this week, and similar with RPE starting next week.