BBM Peaking Block. Cycle 5. Session B. Deload

BW - 212

sRPE @5

Squat - up to 315

Bench - up to 205

Deadlift - up to 365

Pre-Meet Deload

Worked up to 85% of planned openers.

BBM Peaking Block. Cycle 5. Session A. Openers

sRPE @6.5

BW - 211

Squat - up to 365X1 @7.5

Bench - up to 240X1 @8

Deadlift - up to 425X1 @7.5

BBM Peaking Block. Cycle 4. Session C.

sRPE @6

BW - 212

Deadlift - 

405X1 @7.5

435X1 @9

365X2 @6

Incline - 

up to 205X1 @8

155X2, 2 @~4.5

Hack Squat - 150X10 @9.5

Cable Rows - X17 @10

Fought through the polar vortex to get to the gym.  Only did a bit of a half session because motivation was low.  Pushed Inclines and Hack Squats up a bit for fun.

BBM Peaking Block. Cycle 4. Session B.

sRPE @8

BW - 214

Bench - 

225X1 @7

240X1 @8.5

225X2 @7.5

215X2, 2, 2, 2 @~6/7

Pause Squat - up to 315X1 @7

Plate Deficit DL - up to 355X2 @6

Cambered Bar Bench - 

up to 205X1 @~9

155X4, 4 @5.5

215+ for 5 sets of 2 is a Volume PR on Bench.  Bench technique is really clicking in.

Mixed things up a bit after bench today.  Because I'd cut Deficits from the previous session because of the gym closing, and because Squatting is still bothering my shoulder, I only worked up to a single on Pause Squats and then worked up to one set of the programmed back-off sets on Deficits.

Because I'm enjoying the way bench technique is feeling, I decided to work up to a heavy single on the Cambered Bar to see how that would feel.  Felt great. 

Ended up dropping Machine Flyes.  Was ready to go home.

BBM Peaking Block. Cycle 4. Session A

sRPE @6.5

BW - 211

Squats - 

335X1 @7

360X1 @8.5

325X2 @7.5

305X2, 2, 2, 2 @~6

CG Bench - up to 210X1 @~7

GHR - BWX15, 15, 15 @6.5/7.5

Gym was closing so skipped from top-set on CG bench to GHR.  

BBM Peaking Block. Cycle 3. Session C.

sRPE @7.5

BW - 208

Deadlift - 

415X1 @7.5

385X2 @7.5

365X2, 2, 2, 2 @~6

Incline Bench - 

185X1, 1, 1 @~7

155X3, 3, 3, 3@5/6

Hack Squat - 

150X6 @~8

125X4, 4 @5

1-arm DB Rows - 80X12, 9, 9 @~7

DL came back to earth a bit, but by-and-large a par session.

BBM Peaking Block. Cycle 3. Session B.

sRPE @7.5

BW - 211

Bench - 

215X1 @7.5

225X1 @8

212.5X2 @8

200X2, 2, 2, 2 @6.5/~7

Pause Squat - 

320X1 @8

265X3, 3, 3, 3 @5.5/6

Cambered Bar Bench -

155X6 @8.5

135X4, 4, 4 @~5

Machine Flyes - X12, 12, 18 @6/10

Bench went pretty well today.  But every thing else was flat to down.  Maybe just the tough session from Monday lingering, but shoulder was mostly ok. 

Oh, 320X1 is a PR on Pause Squats.

BBM Peaking Block. Cycle 3. Session A

sRPE @8.5

BW - 212

Squat - 

335X1 @7

350X1 @8

325X2 @7

305X2, 2, 2, 2 @5.5/7

CG Bench - 

205X1 @~7

195X2, 2, 2, 2 @5

Plate Deficit DL - 

365X3 @7.5

345X2, 2  @~6

Back-Glute-Ham-Raise - BWX14, 14, 14 @6.5/7

Stationary Bike - LISS; 20 minutes

Aggravated my shoulder somehow on squat warm-ups.  Made the whole session a slog.  Mostly just stayed at the same weights as last week.

BBM Peaking Block. Cycle 2. Session C.

sRPE @7.5

BW - 207

Deadlift - 

432.5X1 @7

450X1 @9

415X2 @10

385X2, 2, 2, 2 @~7

Incline Bench - 

185X1, 1 @7

155X3, 3, 3, 3 @~6

Hack Squat - 

160X6 @9

125X4, 4 @~5.5

1-Arm DB Rows - 85X11, 8, 8 @7/8

432.5 and 450 were both 1 rep PRs.  415X2 is a Rep PR, and 385 for 4X2 is a Volume PR for sets of 2.

Very tired after this session.  Fun to hit a bunch of PRs in week 2 of prep.

BBM Peaking Block. Cycle 2. Session B.

sRPE @7.5

BW - 208

Bench - 

205X1 @6.5

215X1 @7.5

205X2 @7.5

195X2, 2, 2, 2 @~6

Pause Squat - 

315X1 @~7

265X3, 3, 3, 3 @~5

Cambered Bar Bench - 

160X6 @8.5

150X4, 4, 4 @5.5/6.5

Machine Flye - X11, 9, 9 @7/8

Unlike Squats last session, Bench e1RM was actually up a little over last week despite dropping to lower reps.  Maybe it's something unique to Squat for me, or maybe getting low rep practice last session with Close Grips prepared me for this session.  [shrugs]

315X1 is a PR on Pause Squats.

BBM Peaking Block. Cycle 2. Session A

sRPE @7

BW - 210

Squat - 

350X1 @8

325X2 @7

305X2, 2, 2, 2 @~6

CG Bench - 

205X1 @6.5

190X2, 2, 2, 2 @~5.5

Plate Deficit DL - 

365X3 @~8

335X2, 2 @~6

GHR - BWX13, 13, 13 @6/~7

I expected there might be a drop-off in e1RM going from 5's to singles, and there was on Squat and a bit on CG Bench.  My Squat in particular seems to be much "weaker" as reps drop.

Deficit DL actually was a little higher in e1RM, but the rep change from 6's to a triple wasn't as dramatic either.

Skipped conditioning because I wanted to go buy a steak and go home and cook it and it was getting a bit late.

BBM Peaking Block. Cycle 1. Session C.

sRPE @6.5

BW - 211

Deadlift - up to 385X5 @7.5

Incline Bench - up to 155X6 @7.5

Paused Hack Squats - up to 150X6 @8

1-Arm DB Rows - 85X10, 10 @~7

Last day of the pivot week.  Starting next week, there will be so many singled, doubles, and triples.

I expected DL to be stronger than my usual projections...er...projected, but 385X5 @<8 was still a pleasant surprise.  Last block doing Wide Grip DL, my heaviest set was 370X3 @8.  In fact, this kind of makes me suspect that when I drop down to singles and doubles next week, I'll come back to earth a bit.

But all the supplemental and accessory lifts were also fairly strong on this day, so who knows.

BBM Peaking Block. Cycle 1. Session B.

sRPE @7

BW - 212

Bench (paused first and last reps) - up to 185X5 @7.5

Pause Squats - up to 275X6 @~8

Cambered Bar Bench - up to 160X6 @9

Machine Flyes - X10, 10, 10 @7/8.5

Rower - HIIT; 16 minutes

As usual, the long lay-off over Thanksgiving meant my first day back was great, but then soreness on this second day was a bit of an obstacle.

Weight on Bench was a fine starting point, but execution just felt a little off due to soreness.  Hoping this bounces back a bit as I get back in the groove.  (although I expect my pecs to be pretty sore in a day or so from this workout).  

I did add a pause on the first and last reps.  I expect we'll be pausing in the mock meet.  This block will be mainly singles and doubles on bench.  I only paused the first and last reps because this workout sets my "training max" for next week, and I wasn't sure that the e1RM from a fully paused set of 5 would give me as accurate of a starting point i.e. it might have artificially lowered the max.

Squats felt a little wonky from soreness, but pausing actually sometimes helps with that.  For me, not trying to bounce out of the hole can help things like adductor fatigue be less noticeable. 

BBM Peaking Block. Cycle 1. Session A.

sRPE @6.5

BW - 211

Squat - up to 315X5 @7.5

CG Bench - up to 185X6 @~8

Plate Deficit DL - up to 315X6 @7

GHR - BWX12, 12, 12 @~7

Stationary Bike - LISS; 20 minutes

Ended up just taking a 5 day break around the Thanksgiving holiday.  Rather than try to finish out the (already extended) General S+C template, I decided to jump right into prep for a mock meet on 12/31.

After all the lower specificity training the last few blocks, I had to really hold my emotions back and stay calm.  Tried to funnel all the arousal into extreme focus on technique.  In particular, reminding myself that the supplemental lifts can help build technical cues on the mains if I let them.

BBM Gen.S+C Block 2. Cycle 5. GPP Session A.

sRPE @6.5

BW - 209

Chin-Ups - BWX6, 6, 5, 5 @8/10

BB Curls - 55X18, 14, 11 @8/10

super-set with

Straight-Bar Pushdowns - X19, 19, 19 @7/8.5

Cable Rows - X19, 14, 12 @9/10

Leg Raise on Dips Bars - BWX12, 12, 10, 10 @8.5/9

Combining 2 days of GPP and skipping conditioning ahead of holiday.

BBM Gen.S+C Block 2. Cycle 5. Session A.

sRPE @7

BW - 213

High Bar Squat - 

300X1 @6.5

290X3 @8

275X3, 3, 3 @~6.5

Press - 107.5X6, 6, 6, 6 @~7.5

Push Press - 105X3; emom; 10 minutes

Band-Assisted Nordic Curls - BWX8, 7, 6 @8.5/10

Rower -  HIIT; 16 minutes

Press was wobbly at slightly higher weight than previous weeks.  This lift is just flat even though I've devoted a few extra resources to it in recent blocks.

BBM Gen.S+C Block 2. Cycle 4. GPP Session B.

sRPE @6.5

BW - 205

BB Curls - 55X17, 15, 10 @8.5/10

super-set with

Straight-Bar Pushdowns - X18, 18, 18 @7.5/9

DB Incline Curls - 25sX16, 15, 10 @8.5/9

super-set with

DB OH Extensions - 50X16, 10, 8 @9.5/8.5

Toes-to-Bar - BWX6, 6, 6, 6 @~7

Mash-up a couple of GPP sessions and still skipped conditioning, lol.  Just a lot going on heading into the holidays so getting in what I can/what I'm motivated to do.

Backed off a bit on TTB reps as calluses were bothering me.

BBM Gen.S+C Block 2. Cycle 4. Session C.

sRPE @7

BW - 207

WG Deadlift - 

380X1 @6.5

370X3 @8

335X3, 3, 3 @5.5

DB Incline - 

80sX4 @8.5

70sX4, 4, 4 @~5.5

Squat - 215X2; emom; 10 minutes

Band-Assisted Reverse Nordics - BWX8, 8, 8 @~8

BBM Gen.S+C Block 2. Cycle 4. Session B.

sRPE @7

BW - 208

WG Bench - 

210X1 @6.5

207.5X3 @7.5

190X3, 3, 3 @5/6

Squat w/ Chains - 250+45X6, 6, 6 @~7

Pull-Downs - 

Ramping Sets X10, 10, 10 @6.5/9

Back-Offs X10, 10 @~9

Tempo Copenhagen Planks - BWX8, 8, 8 @~8

Stationary Bike - HIIT; 16 minutes

BBM Gen.S+C Block 2. Cycle 4. GPP Session A.

sRPE @6.5

BW - 206

Chins - BW+10X6, 6, 5, 5 @8.5/10

Leg Raise on Dips Bars - BWX12, 12, 10, 10 @8/9

Bike - LISS; 20 minutes

215.5 (BW+10) for 2X6 is a Volume PR on chins.

BBM Gen.S+C Block 2. Cycle 4. Session A.

sRPE @7

BW - 208

High Bar Squat - 

300X1 @7

290X3 @8

270X3, 3, 3 @~6.5

Press - 105X6, 6, 6, 6 @6.5

Push Press - 100X3; emom; 10 minutes

Band-Assisted Nordic Curls - BWX6, 6, 6 @6.5/8.5

Rower - HIIT; 16 minutes

Hit last week's top single on High Bar and it felt like a warm-up, so I went up.  Nice little data point in my new approach of hitting the same weights until they feel "easier than they're supposed to."

Press was also slightly easier across the board.

My wrists were feeling a little banged up after HBS (I use a narrow, thumbs-around grip on that variant) and Press.  So I controlled the eccentric a bit more on the Push Presses.  It actually felt better in general to do them that way, so I'll switch over to that.  Who knows, maybe I'll trigger a smidge more hypertrophy with the slower eccentric.

BBM Gen.S+C Block 2. Cycle 3. Session C.

 sRPE @ 7

BW - 208

WG Deadlift - 

380X1 @7.5

365X3 @7.5

335X3, 3, 3 @~6

DB Incline - 

80sX4 @9

70sX4, 4, 4 @~6

Squats - 205X2; EMOM; 10 minutes

Band-assisted Reverse Nordics - BWX7, 7, 7 @~7.5

BBM Gen.S+C Block 2. Cycle 3. GPP Session B.

sRPE @6

BW - 208

Toes-to-Bar - BWX7, 7, 7, 7 @8/10

BB Curls - 55X16, 14, 8 @8/10

super-set with

Cable Pushdowns - X17, 17, 17 @6.5/8.5

Cable Rows - X17, 12, 10 @8.5/10

Rower - LISS; 25 minutes

Schedule tight again.  Kind of combined GPP sessions, but also had to cut GPP short.

BBM Gen.S+C Block 2. Cycle 3. Session B.

sRPE @7.5

BW - 207

WG Bench - 

210X1 @7

205X3 @7.5

190X3, 3, 3 @~6

Squat w/Chains - 240+45X6, 6, 6 @~6.5

Pull-Downs - X10, 10, 10 , 10 @5/8 (ramping sets)

Tempo Copenhagen Planks - BWX7, 7, 7 @7/8

Had to work later than normal on this day, and was really gassed after bench.  Then Chain Squats only added to it.  That's all to say: skipped conditioning, lol. 

BBM Gen.S+C Block 2. Cycle 3. GPP Session A.

sRPE @6.5

BW - 205

Chin-Ups - BWX7, 7, 6, 6 @~7.5/9

Parallel Bar Leg Raise - BWX11, 11, 10, 9 @7.5/9

Rower - LISS; 35 minutes

205 (BW) for 2X7 and 4X6 are both Volume PRs on chins.  Been awhile.

BBM Gen.S+C Block 2. Cycle 3. Session A.

sRPE @7

BW - 207

High Bar Squat - 

285X1 @7

280X3 @7.75

260X3, 3, 3 @~6

Press - 105X6, 6, 6 @7

Push Press - 95X3; EMOM; 10 minutes

Band-Assisted Nordic Curls - BWX6, 6, 6 @7/9

Felt some lingering fatigue and soreness heading into this session.

I was surprised by quad fatigue.  I guess from the Squat EMOMs on Friday?

Bench training with that crew on Saturday predictably impacted my pressing today.  I cut the main press short by one set, as pec discomfort between sets kept building.  Wanted to hedge and give that a chance to recover before Wednesday's WG Bench session.

BBM Gen.S+C Block 2. Cycle 2. GPP Session B. +Westside Team Training

sRPE @8

BW - 206

DE Bench (various grips) - 10 sets of 3 up to ?198ish?

Reverse Grip Bench - up to 198X3 @10

Toes-to-Bar - BWX6, 6, 6, 6 @7/9

DB Incline Curls - 25sX15, 14, 7 @7.5/10

super-set with

DB OH Extensions - 

50X14, 9 @9//10

40X9 @10

Worked out early with a bunch of long-time gym friends that train together in a Westside-style conjugate system.  We were moving too fast and using kilo plates, so I couldn't keep track of the actual weight lifted on DE Bench.

We decided to then max out on Reverse Grip Bench.  I've never done it before so that was exciting.

Was definitely out of gas by the time I got to the Bis'n'Tris.  Skipped conditioning.

BBM Gen.S+C Block 2. Cycle 2. Session C.

sRPE @6.5

BW - 208

WG Deadlift - 

375X1 @6.5

365X3 @8

335X3, 3, 3 @6

DB Incline - 

75sX4 @8.5

70sX4, 4, 4 @~6

Squat - 195X2; EMOM; 10 minutes

Band-Assisted Reverse Nordics - BWX7, 7, 7 @~8

Rower - HIIT; 14 minutes

BBM Gen.S+C Block 2. Cycle 2. GPP Session B.

sRPE @5

BW - 208

BB Curls - 55X15, 13, 11 @8/9

super-set with

Straight-Bar Pushdowns - X16, 16, 16 @7/8.5

Cable Rows - X16, 12, 12 @7.5/8.5

Rower - LISS; 30 minutes

Airdyne bike is out of order so I'll probably just be using the rower for the foreseeable. 

BBM Gen.S+C Block 2. Cycle 2. Session B.

sRPE @6.5

BW - 207

WG Bench - 

205X1 @~7

200X3 @7.5

190X3, 3, 3 @~6

Squat w/ Chains - 240+45X6, 6, 6 @7

Pull-Downs - X10, 10, 7, 10 @7/10

Tempo Copenhagen Planks - BWX6, 6, 6 @~7/9

Airdyne - HIIT; 14 minutes

BBM Gen.S+C Block 2. Cycle 2. GPP Session A.

sRPE @5.5

BW - 205

Chins - BW+10X5, 5, 4 @8/10

Parallel Bar Leg Raises - BWX10, 10, 8, 8 @8/8

Rower - LISS; 30 minutes

Stopped fighting the swing on the PBLR's and instead just tried to control the eccentric.  Yeah, I got more reps, but everything was also a lot smoother, and I still really feel the abs working.

BBM Gen.S+C Block 2. Cycle 2. Session A.

sRPE @6

BW - 206

High Bar Squats -

285X1 @7

275X3 @7.5

255X3, 3, 3 @~6

Press - 105X6, 6, 6, 6 @~7

Push Press - 95X3 EMOM 10 minutes

Band-Assisted Nordic Curls - X6, 6 @~9.5

Rower - HIIT; 14 minutes

BBM Gen.S+C Block 2. Cycle 1. GPP Session C.

sRPE @5

BW - 209

Toes-to-Bar - BWX5, 5, 5, 5 @7/9

Incline DB Curls - 25sX14, 13, 10 @7.5/8.5

super-set with

DB OH Extensions - 50X13, 12, 9 @7.5/9.5

Airdyne - LISS; 30 minutes

BBM Gen.S+C Block 2. Cycle 1. Session C.

sRPE @6.5

BW - 209

Wide-Grip DL - 

365X1 @~7

then up to 355X3 @~7.5

DB Incline - up to 70sX4 @7.5

Squat - up to 295X5@8

Band-Assisted Reverse Nordic Curls - BWX6, 6, 6 @9/10

Airdyne - HIIT; 14 minutes

BBM Gen.S+C Block 2. Cycle 1. GPP Session B.

sRPE @5

BW - 206

Curls - 55X14, 12, 10 @8/9

super-set with

Straight-Bar Pushdowns - X15, 14, 13 @6.5/8

Cable Rows - X15, 11, 11 @7.5/8

Rower - LISS; 30 minutes

BBM Gen.S+C Block 2. Cycle 1. Session B.

sRPE @6

BW - 205

Wide-Grip Bench (middle fingers on rings) - 

215X1 @8

work back up to 200X3 @8

Chains Squat - up to 245+45X6 @8

Pull-Downs - up to X10 @8

Rushed schedule again today.  Had to skip hip planks. 

Never done WG bench before.  Just picked the grip that seemed "natural."

Haven't don't Squat w/Chains in a while.  Didn't have good lengths of feeder chains anymore at the gym, so the chains ended up hanging free at the top.  Not ideal.  I pivoted from Pause Squats to Chain Squats at the last minute because I've been thinking about how difficult it's been to translate lighter work such as variations and higher reps, especially on Squat, to lower rep work.  Wondering if adding in "overload" work might better prepare me when I transition back to low reps on "main" movements. 

BBM Gen.S+C Block 2. Cycle 1. GPP Session A.

sRPE @6

BW - 206

Chin-Ups - BWX6, 6, 5 @8/~9

Leg Raise on Dips Bars - BWX7, 7, 7, 8 @7.5/9

Rower - HIIT; 14 minutes

Airdyne - LISS; 30 minutes

Time will be short on the following session so I moved the conditioning to this one.

BBM Gen.S+C Block 2. Cycle 1. Session A.

sRPE @6.5

BW - 209

High Bar Squat - 

275X1 @6.5

drop-down and work up to 265X3 @7

Press - up to 110X6 @7.5

Push-Press - up to 135X5 @~8

Band-Assisted Nordic Curls - BWX8, 6, 5 @9/7.5

Airdyne - HIIT; 14 minutes

Unplanned Testing Week Session B.

sRPE @6

BW - 208

Bench - up to 235X1 @~9

Deadlift - up to 425X1 @~10

Toes-to-Bar - BWX7 @9

Curls - 45X25 @8

Rower - HIIT; 12 minutes

Bench is in good shape, but DL is a little down from where I'd hoped it would be.  

Unplanned Testing Week Session A.

sRPE @5

BW - 207

Squat - up to 355X1 @9

Press - up to 145X1 @~9.5

Chin-Ups - BWX8 @9

Dips - BW+45X10 @9.5

Coming back from a long vacation weekend and about to start a new training block.  Schedule was kind of cramped to do a 5th week of the current block.  Since this block was SO low specificity, I thought I'd just test out all of my main lifts in one way or another to see where they sit at the end of the block.  The next block will be slightly higher specificity.  This way I get some data on how these lifts were effected during the low specificity phase, and I also get a better idea of where to start some of the slightly higher specificity work in the next phase.

Good news is that these four lifts are in a good spot.  Press and Chins are both STRONGER than they were at the end of the last block.  Squat and Dips are both over 96% of where they were (96% is about my average strength at the beginning of new block).

Also, a bit concerned that I'm getting kind of bored/burned-out on the BBM templates.  Not sure if that comes down to running canned templates, my tumultuous schedule, or a combo of the two.  

BBM Gen.S+C Block 1. Cycle 4. GPP Session

sRPE @6

BW - 207

Drag Curls - 40X20, 16, 14, 9 @9/10

super-set with

Tempo Bench Dips - BWX22, 16, 15, 11 @8/9

Toes-to-Bar - BWX6, 6, 6, 6 @8/10

Lever Shrugs - Myo-Reps; 200X21, 5X5, 13, 5X5

Lat Pushdowns - X14, 12, 11, 9 @8.5/10

Airdyne - HIIT; 12 minutes

Squeezing stuff in before I go out of town.

BBM Gen.S+C Block 1. Cycle 4. Session C-ish.

sRPE @6

BW - 206

Trap Bar Deadlift - 

345X5 @7

315X5, 5, 5 @~5

Deficit Pushup Plus - BWX14, 11, 9 @8.5/9

Leg Press - 315X8, 8, 8 @~6.5

Rower - HIIT

BBM Gen.S+C Block 1. Cycle 4. Session B-ish.

sRPE @ 5

BW - 205

Pause Swiss Bar Bench - 

160X5 @7

150X5, 5, 5 @~6

Pull-Ups - BWX4, 4, 3, 3 @9.5/10

super-set with

GHR Sit-Ups - BWX12, 12, 10, 10 @7/7.5

Rushed for time, but also leaving town at the end of the week.  Just slapped some stuff together.

BBM Gen.S+C Block 1. Cycle 4. Session A.

sRPE @6

BW - 205

Reverse Safety Squats - 

260X5 @7

240X5, 5, 5 @6

Incline Bench - 140X8, 8, 8 @~6.5

Press - 85X3; EMOM; 10 minutes

Toes-to-Bar - BWX5, 5, 5, 5 @~8

Squats and Incline Bench were both easier this week at the same weight.

Have some real front delt soreness the next day from all the pressing work.  Interesting.

205 (BW) for 4X5 is a Volume PR on TTB.

Realized I'd never actually videoed this squat variation to see what it looks like.  This is the last set:

BBM Gen.S+C Block 1. Cycle 3. GPP Session B.

sRPE @5.5

BW - 203

Drag Curls - 40X18, 15, 13, 12 @7.5/9.5

super-set with

Paused Bench Dips - BWX21, 16, 14, 12 @7/9.5

Lat Pushdowns - X13, 11, 10, 11 @8.5/9

These movements all feeling really good.  Especially finally feeling the "lat prayer."

BBM Gen.S+C Block 1. Cycle 3. Session C.

sRPE @6.5

BW - 204

Trap Bar Deadlift - 

345X5 @8

315X5, 5, 5 @~6

Deficit Pushup Plus - BWX13, 10, 9 @8.5/9

Belt Squat - 125X2; EMOM; 10 minutes

Band Reverse Nordics - BWX7, 6 @9/10

Airdyne - HIIT; 12 minutes

Schedule crunched again this week, so moved heavy session to Thursday and got in conditioning while I was at it. 

BBM Gen.S+C Block 1. Cycle 3. Session B.

sRPE @6.5

BW - 205

Paused CG Bench - 185X5 @7.75

Paused Swiss Bar Bench - 150X5, 5, 5 @5.5/6.5

Leg Press - 3ppsX10, 10, 10 @~7

Lever Shrugs Myo-Reps - 200X20 (w/straps), 5X5, X11 (w/straps), 5X5 @9/10

Copenhagen Planks - BWX16, 16 @~8

Swiss Bar was occupied when I got there, so I worked up to something heavy-ish on Paused Close Grips, and switched to Swiss Bar for my back-offs.

Was really "kicking the sled through the wall" on leg press today.  Much explosive, very burn.

BBM Gen.S+C Block 1. Cycle 3. GPP Session A.

sRPE @6

BW - 206

Pull-Ups - BWX5, 5, 4, 4 @9/10

Toes-to-Bar - BWX4, 4, 4, 4 @6.5/7.5

Rope Curls - X17, 14, 12 @9/10

super-set with

Rope Pushdowns - X15, 12, 10 @8.5/9.5

GHR Sit-Ups - BWX10, 10, 10 @~7.5

Rower - HITT; 6 rounds/12 minutes

Missed the last GPP session of last week and so folded it into this session.  Except I didn't feel like doing double conditioning.  I have a 20-25 minute walk each way to the gym anyhow.

BBM Gen.S+C Block 1. Cycle 3. Session A.

sRPE @6.5

BW - 205

Reverse SSB - 

260X5 @~8

240X5, 5, 5 @6/7

Incline Bench - 145X8, 8, 8 @~7

Press - EMOM; 80X11setsX3Reps

Band Nordic Curls - BWX6, 6 @7/9

BBM Gen.S+C Block 1. Cycle 2. Session C.

sRPE @6.5

BW - 205

Trap Bar Deadlift - 

335X5 @7.5

315X5, 5, 5 @~6

Belt Squat EMOMS - 120X11 sets of 2 reps

Deficit Pushup Plus - BWX12, 9, 7 @8.5/7

Band-Assisted Reverse Nordic Curls - BWX6, 6 @8/7

BBM Gen.S+C Block 1. Cycle 2. Session B.

sRPE @6.5

BW - 204

Pause Swiss Bar Bench - 

160X5 @8

150X5, 5, 5 @5.5/6

Leg Press - 3ppsX8, 8, 8 @6.5

Lever Shrugs (myo-reps) - 200X20(straps),5X5, 14(straps), 5X5 @8/9

Copenhagen Planks - BWX15, 15 @~7

Airdyne Bike - LISS; 25 minutes

Surprised how hard the Swiss Bar Bench is.

Leg Press all paused at bottom.

Shrugs all held at the top.

BBM Gen.S+C Block 1. Cycle 2. GPP Session A.

sRPE @6.5

BW - 206

Pull-Ups - BWX4, 4, 3 @9/9.5

GHR Sit-Ups - BWX10, 12, 14 @6.5/8

Drag Curls - 40X17, 14, 12 @8/10

super-set with

Paused Bench Dips - BWX20, 15, 13 @7.5/9

Lat Pushdowns - X10, 12, 7 @6.5/10

Rower - LISS; 25 minutes

Schedule is tight this week, so combined Tuesday and Thursday into one workout.  Will have to slap Thursday's conditioning onto the Wednesday session.

BBM Gen. S+C Block 1. Cycle 2. Session A.

sRPE @ 6.5

BW - 208

Reverse Safety Bar Squats - 

250X5 @7

230X5, 5, 5 @~6

Incline Bench - 

135X8 @6

145X8, 8 @~7

Press 55% EMOM - 75X3X10 sets

Band Nordic Curls - BWX6, 6 @7/8

I've decided I won't push weight up on Squats until after the RPE has dropped with the current weight.  Last week, 250X5 on Reverse SSB was ~7.5.  It was easier this week, so if I feel normal next week, I'll go up in weight.

Have no idea how to gauge RPE on these low % EMOMS.  Practically throwing it at the ceiling.  But bar speed maybe started to slow down a little bit towards the end, so probably something was happening.

BBM General S+C Block 1. Cycle 1. GPP Session.

sRPE @6

BW - 206

Pull-Ups - BWX3, 3, 3 @~9

Toes-to-Bar - BWX4, 4, 4 @6.5/8

Drag Curls - 40X16, 14, 11 @7.5/8.4

super-set with

Bench Dips - BWX18, 14, 12 @6.5/8

Rower - HIIT; 12 minutes

Airdyne - LISS; 25 minutes

Couldn't get to all the GPP sessions this week, so I crammed the "main" movements from each one into a single, Saturday session. 

BBM General S+C Block 1. Cycle 1. Session C.

sRPE @6.5

BW - 205

Trap Bar - up to 335X5 @7.5

Belt Squat - up to 175X5 @8

Deficit Pause Pushup Plus - BWX11, 9 @7/8

Band Reverse Nordic Curls - BWX6, 6 @8/10

I think the only one of these movements I've ever done is Belt Squat.  Everything was awkward and hilarious. 

BBM General S+C Block 1. Cycle 1. Session B.

sRPE @7

BW - 205

Paused Swiss Bar Bench - up to 160X5 @7.5

Leg Press - up to 270X8 @~6.5

Tempo Lever Shrugs (myo-reps) - 200X17 w/straps, 5, 5, 5, 5, 5 @~7

Copenhagen Planks - BWX11, 11 @~7

Got my COVID booster and flu shot the day before this session, and I was WIPED OUT.  I expect a lot of these numbers to jump next week if I'm feeling more normal.

Was originally going to do Paused Close Grip Bench on this day, but made a last minute decision to switch to the Swiss Bar.  Trying to commit to exploring unfettered low-specificity this block.

Similarly, I was going to do Chest-Supported Rows, but decided to do machine shrugs instead.  I've been dealing with nagging trap achiness the last couple of blocks, and want to see if a little burst of direct trap training can make a positive difference. 

Copenhagen Planks were weirdly strong out of the gate.

BBM General S+C Block 1. Cycle 1. Session A.

sRPE @6.5

BW - 208

Reverse Safety Bar Squats - up to 250X5 @~8

Low Incline Bench - up to 135X8 @7.5

Press - up to 105X8 @7.5

Band-Assisted Nordic Curls - BWX6, 6 @?8?

Several days off for vacation plus being totally over the Powerbuilding template.  I really ran myself into the ground on that one.  Plan was always to do the General S+C template after that to get a bigger dose of variety.  I almost bailed entirely and wrote up my own new program.  But I decided to try out this small shift instead.  I suspect a lot of it is on me to not only accept that weights won't go up every week, but also to check in with myself during the session and ask, "that was kind of heavy.  if I go up and do another set, how will the rest of the sets / session / day go for me?"

This session, once I got in the ballpark of @8+, I called it good.

I was going to do regular SSB for this block.  However, I struggled so much doing Front Squats in the last block because of grip issues, that I thought I'd give Reverse SSB a try.  I'd only messed around with these once in a Pivot block.  More upright than SSB, which is the idea.  Easier to execute than Front Squat (for me), but harder than regular SSB.  Getting into position is tricky because you have to push the pads forward to get your shoulders into them and that means your feet are behind you at the start, then you get your shoulders positioned, and THEN find your foot position.  At that point, the balance is a little trickier because the weight is "floating" above your shoulders a bit, but not too bad.

Nordic Curls: Thought maybe I'd be able to get a couple of those unassisted, but NOPE.

BBM PB I Block 2. Cycle 4. GPP Session A.

sRPE @6

BW - 204

Chins - BW+5X6, 6, 5, 4, 4 @9/10

Decline Leg/Hip Raise - BWX6, 6, 6 @7/8

Rower - LISS; 15 minutes

Kind of feeling over this training block.

BBM PB I Block 2. Cycle 4. Session A.

sRPE @8

Squats - 

355X1 @8

335X3 @8.5

315X2 @7

295X3, 3 @6

Press -105, 110, 105X6 @7/8

SLDL - 275X8, 8 @7/8

Leg Extensions - X18, 15, 14, 14 @7.5/8

BBM PB I Block 2. Cycle 3. GPP Session C.

sRPE @6

BW - 204

Toes-to-Bar - BWX6, 6, 6 @~7/8.5

DB Hammer Curls - 30sX14, 14, 13 @6/10

super-set with 

DB OH Extensions - 45X15, 12, 10 @7/10

Rower - HIIT; 20 minutes

Airdyne - LISS; 30 minutes

BBM PB I Block 2. Cycle 3. Session C.

sRPE @7.5

BW - 207

Deadlift - 

425X1 @7.75

395X3 @7.75

375X3, 3, 3 @~7.5

Pause Bench - 

200X5 @9

190X5, 5, 5 @8.5/9

Dips - 

BW+45X9 @8

BWX18, 8 @10/9

Seated Calves - 90X18, 14, 14

395X3 is a Rep PR, and 375 for 4X3 is a Volume PR on DL.

BBM PB I Block 2. Cycle 3. GPP Session B.

sRPE @5

BW - 207

Curls - 50X20, 16, 14 @~9

super-set with

BW Skullcrushers - BWX15, 15, 13 @7/8.5

Pull-Downs - X17, 13, 12, 10 @~9.5

Airdyne - HIIT; 20 minutes

BBM PB I Block 2. Cycle 3. GPP Session A.

sRPE @5

BW - 206

Chins - BWX6, 6, 5, 4, 4 @8/8

Decline Leg/Hip Raise - BWX6, 6, 6, 6 @~6

Rower - LISS; 20 minutes

BBM PB I Block 2. Cycle 3. Session B.

sRPE @8

BW - 204

Bench - 

240X1 @8

220X3, 3 @8/8.5

215X3 @8.5

190X5, 5 @~6

Front Squats - 185X8, 8, 8 @8/9

T-Bar Rows - 

115X8 @9.5

90X12, 12, 10 @8

Face-Pulls - X13, 13, 12, 12 @7.5/9

BBM PB I Block 2. Cycle 3. Session A

sRPE @7.5

BW - 206

Squat - 

355X1 @8

325X3 @7.5

315X3, 3, 3 @6.5/8

Press - 105X6, 6, 6 @7.5

SLDL - 275X8, 8, 8 @7.5/8

Leg Extensions - X17, 14, 12, 12 @7.5/9

BBM PB I Block 2. Cycle 2. Session C.

sRPE @7.5

BW - 205

Deadlift - 

415X1 @8

385X3 @8

365X3, 3 @7

Pause Bench -

190X5 @8.5

180X5 @6.5

185X5 @8.5

Dips - 

BW+45X8 @8

BWX16 @10

Seated Calves - 90X17, 13, 14, 14 @7.5/9

Technique improving rapidly on Pause Bench.

BBM PB I Block 2. Cycle 2. GPP Session B.

sRPE @5

BW - 205

Curls - 50X17, 15, 12 @~8

super-set with

BW Skullcrushers - BWX14, 14, 13 @6.5/9

Pull-Downs - X12, 10, 8, 8 @~10

Airdyne - HIIT; 20/140sec.; 11 rounds (20 minutes)

BBM PB I Block 2. Cycle 2. Session B.

sRPE @7

BW - 205

Bench - 

235X1 @8

220X3 @8.25

190X5, 5 @~6

Front Squats - 185X8, 8, 8 @8

T-Bar Rows -

105X12 @10

95X12, 12 @~8

Face Pulls - X16, 16, 16, 14 @8/8.5

I think that's an 8 Rep PR on Front Squats.

BBM PB I Block 2. Cycle 2. GPP Session A.

sRPE @5.5

BW - 206

Chins - BW+5X5, 5, 4, 3, 3 @8/9

Decline Leg/Hip Raise - BWX8, 8, 8, 8 @6.5/9

Rower - LISS; 30 minutes

BBM PB I Block 2. Cycle 2. Session A

sRPE @7

BW - 205

Squat - 

355X1 @8

330X3 @8.25

315X2, 2 @~6

Press - 105X6, 6, 6 @7.5

SLDL - 265X8, 8 @7/8

Leg Extensions - X16, 16, 14, 12 @7/10

Staying conservative...for the most part.

BBM PB I Block 2. Cycle 1. GPP Session C.

sRPE @5.5

BW - 202

Toes-to-Bar - BWX7, 7, 7, 7 @7/9

DB Hammer Curls - 30sX13, 13, 13 @7.58

super-set with

DB OH Extensions - 

30X15 @5.5

45X14, 10 @7.5/9

Rower - HIIT; 20/140 seconds; 11 rounds (20 minutes)

Airdyne - LISS; 30 minutes

BBM PB I Block 2. Cycle 1. Session C.

sRPE @6

BW - 204

Deadlift - 

425X1 @9

385X3 @8

Paused Bench - up to 180X5 @8

Dips - up to BW+45X7 @8

Seated Calves- 90X14, 14, 12 @8/7.5

BBM PB I Block 2. Cycle 1. GPP Session B.

sRPE @5.5

BW - 204

Curls - 50X16, 14, 12 @~9

super-set (0:30 rest) with

BW Skullcrushers - BWX12, 13, 14 @7/8

Pull-Downs - X16, 12, 10, 10 (straight-weight) @~9/10

Airdyne - LISS; 30 minutes

I've never done BW/Inverted Skullcrushers before.  Pretty fun.  I just did them on the curl bar after I racked it.

BBM PB I Block 2. Cycle 1. Session B.

sRPE @6

BW - 203

Bench - 

230X1 @8

215X3 @8

Front Squat - up to 165X8 @7.5

T-Bar Rows - 

115X8 @10

90X12, 12 @~9

Cable Face Pulls - X20, 16, 15, 14 @6.5/9

BBM PB I Block 2. Cycle 1. GPP Session A.

sRPE @5.5

BW - 205

Chin-Ups - BWX5, 5, 4, 3, 3 @9/8

Decline Leg/Hip Raise - BWX10, 8, 8, 6 @8/9

Rower - HIIT; 20 sec./140 sec.; 11 rounds (20 minutes)

BBM PB I Block 2. Cycle 1. Session A

sRPE @6

BW - 206

Squat -

365X1 @9

335X3 @9

Press - up to 110X6 @8.5

SLDL - up to 255X8 @7.5

Leg Extensions - X16, 16, 14, 14 @7.5/10

Squat e1RM fell off a little bit with the shift to lower rep ranges.  Played it conservative in case that happened, and didn't have to grind anything out on day 1.

Press was pretty consistent at the slightly lower rep range.  

Haven't done actual stiff-legs from the floor in maybe ever.  Strapped up, and focused on keeping the bar against my legs all the way to the ankle.  Paused on the floor.

BBM PB I Block 1. Cycle 5. Session C.

sRPE @5.5

BW - 204

Deadlift - 

390X5 @7.5

370X5, 5, 5 @7/8

Dips - BWX16 @9.5

390X5 is a Rep PR and e1RM PR on DL, and 370 for 4X5 is a Volume PR.

Under time crunch.  Chose to ditch everything else and do an AMRAP on Dips to see where they are before the next block.

BBM PB I Block 1. Cycle 5. GPP Session B.

sRPE @5

BW - 204

Curls - 50X15, 14, 12 @~9

Pull-Downs - X15, 12, 7, 7 @~10

Rope Pushdowns - X20, 13, 12 @~10

Skipped conditioning to make an appointment.

BBM PB I Block 1. Cycle 5. Session B.

sRPE @8

BW - 205

Bench - 

210X5 @8.75

200X5, 5, 5, 5 @7/9.5

Safety Bar Squats - 

250X10 @8.5

230X10 @8

DB Rows (myo-reps) - 

80X15, 5, 5, 3, 3 @9/10

80X12, 5, 5, 3, 3 @9/10

DB Rear Delts - 15sX15, 15, 15 @6/9

Hard, hard session.  Sets of 10 on SBS into myo-rep DB Rows has been a bear all block.  Gonna be glad to have it in my rear-view.

BBM PB I Block 1. Cycle 5. GPP Session A.

sRPE @5.5

BW - 205

Chins - BWX5, 5, 5, 5 @8.5/9

DB Rolling Triceps - 40sX13, 13, 13 @~7

Hanging Leg Raise w/Front Lever - BWX8, 8, 8 @~8

Airdyne - LISS; 30 minutes

BBM PB I Block 1. Cycle 5. Session A.

sRPE @7

BW - 205

Squat -

320X5 @7.75

305X5, 5, 5 @7/7.5

Press - 105X8, 8, 8 @8.5/9.5

GHR - BWX16, 16 @7/8

BG Split Squats - up to BW+70X12 @8

Last squat session of the block went well.  Everything much better than last week now that I'm back in the groove of training post-vacation.

BBM PB I Block 1. Cycle 4. GPP Session C.

sRPE @5

BW - 205

Toes-to-Bar - BWX7, 5, 7 @8.5/10

DB Curls - 35sX15, 12, 11 @9/10

Rower - HIIT; 20 sec./140 sec.; 11 rounds (20 minutes)

Was having grip problems on the usual station I use for TTB.  Switched to another one, and everything was back to normal.

BBM PB I Block 1. Cycle 4. Session C.

sRPE @7

BW - 203

Deadlift - 

385X5 @~8

365X5, 5, 5 @~7/8.5

Hammer Incline - 120X8, 8, 8 @7.5/8.5

Seated DB Press - 35sX15, 12, 12, 12 @9.5/8.5

Standing Calves - X20, 20, 20 @~8/10

385 is a 4 Rep PR on DL, and 365 is a 2X5 Volume PR.  This is also a PR e1RM.

BBM PB I Block 1. Cycle 4. GPP Session B.

sRPE @5.5

BW - 205

Curls - 

45X20 @8.5

60X12, 10 @10

Pull-Downs - X15, 10, 9, 9 @~10

Rope Pushdowns - X13, 13, 10 @~10

Rower - LISS; 30 minutes

BBM PB I Block 1. Cycle 4. Session B.

sRPE @8

BW - 204

Bench - 

205X5 @8

195X5, 5, 5, 5 @7.5/9

SSB Squats - 

230X10 @8.5

220X10 @~8

DB 1-Arm Rows (myo-reps) - 85X15, 5, 3, 3; 11, 4, 3, 3 @~9

DB Rear Delts - 15sX15, 15, 15 @9/9.5

On DB Rows, I shortened the myo-rep break from 30 seconds down to 20 seconds.  Got less total reps obviously, but it made the whole thing seem less endless.

BBM PB I Block 1. Cycle 4. GPP Session A.

sRPE @6

BW - 203

Chins - BW+5X4, 4, 4, 4 @8/9

DB Rolling Triceps - 40sX13, 13, 13 @7/9

Hanging Leg Raise w/ Lever - BWX9, 8, 5 @8.5/10

Airdyne Bike - LISS; 30 minutes

Since I've been able to do full Toes-to-Bar, I've been modifying the way I do HLRs to parallel.  I wasn't sure what to call it, but looking at calisthenics resources, it appears to be called a front lever.  I'm sure it's not a full lever, but I haven't taken video yet to see where it is.  Pretty taxing on grip strength. 

BBM PB I Block 1. Cycle 4. Session A.

sRPE @8.5

BW - 204

Squat - 

305X5 @7

290X5, 5, 5 @6/7

Press -

100X8, 8 @~7/~9

95X8 @7.5

GHR - BWX13, 13 @6.5/8

BG Split-Squats - BWX20, 20, 20 @8/9

Started getting back spasms on my last Squat warm-up.  Worked back up to a little less than the target.  All the physical and psychological strain of working through it really drove up the Session RPE.  Dragged myself through the rest of the workout.

BBM PB I Block 1. Cycle 3. GPP Session C.

sRPE @5.5

BW - 204

Toes-to-Bar - BWX7, 7, 7, 6 @8.5/10

DB Curls - 

35sX13, 13 @8.5/10

60sX11 @10

C2 Rower - LISS; 30 minutes

On TTB, those are effectively Volume PRs at 2X7, 3X7, 4X4, 4X5, and 4X6.  I was only programmed to do 3 sets, but somehow I got it in my head that if I got 4X7 it would be a Volume PR, and I was bummed I missed it, lol. 

BBM PB I Block 1. Cycle 3. GPP Session B.

sRPE @5

BW - 206

Curls - up to 70X8 @10

Pull-Downs - X12, 10, 9, 8 @~10

Rope Extensions - X16, 13, 12 @9/10

BBM PB I Block 1. Cycle 3. Session C.

sRPE @7.5

BW - 207

Deadlift - 

375X5 @7.5

355X5, 5, 5 @7/8

Hammer Incline - 120X8, 8, 8 @8/9.5

DB Seated Press - 

45sX7 @10

35sX12, 12 @8/9

Standing Calf Raises - X17, 17, 17 @~7/8

375X5 is a 4 Rep PR, and 355 for, effectively, 4X5 is a Volume PR on Deadlift.  Top set felt great, but, RPE aside, these back-offs were heavy and hard.  Definitely felt like an "earned" Volume PR instead of "I haven't done sets of 13 in a few years, oh look a volume PR."  Also, gym is humid as hell right now.

Hammer Inclines felt heavy but also smooth?  Avg. RPE was slightly lower than with the same weight last week.

DB Press however cratered.  I assume it was a combination of general fatigue from climate and DL plus specific fatigue from the Hammer Inclines, although...why didn't that effect them this much the previous two sessions?  I dunno, but my delts were definitely feeling more fatigued heading into DB Press.  Maybe I'm just getting more efficient at targeting delts on the Hammer machine.

BBM PB I Block 1. Cycle 3. Session B.

sRPE @7

BW - 206

Bench - 

202.5X5 @7.75

190X5, 5, 5, 5 @7/8.25

SSB Squats -

210X10 @7

200X10 @7.5

1-Arm DB Rows (myo-reps) -

85X13, 5, 5, 4, 3, 3 @9

80X12, 5, 5, 4, 3, 3 @9

DB Rear Delts - 15sX14, 13, 11 @9/10

Bench felt very good today on the technique side.  Initial set-up was good for facilitating leg drive through-out (I'm pushing hard into my heels on the set up and kind of "keeping tension in my heels" from there); Eccentric was well under control, but not too slow; Concentric had an excellent bar path as I was really finding that "slidey" spot part way up where the bar travels back for a moment instead of up.  I first heard Matt Reynolds talk about that back when I used to listen to the Barbell Logic podcast.  His theory was that it allowed the elbows to open a bit more without having to work as hard against gravity.  I don't know about all that, but it also lines up with that classic bar path graphic from Thomas McLaughlin  that shows the difference between novice and elite benchers:

Two things I still need to work on: 

Un-racking to over my shoulders.  Unrack felt good until the weight got heavier, and I realized that "over my shoulders" was further back than where I was starting on my warm-ups.  The result was that my shoulder blades weren't all the way down when I reached the correct starting position, and I had to spend some effort getting them into better position.

Foot placement.  This is a weird issue because the actual issue is my foot sliding out from under me a little under load.  This is probably more of a foot-wear/gym-floor situation, but there's only so much I'm willing and/or able to do about that.  So the other option may be to try and pull my feet back a bit.

Safety Bar Squats were a bit better this week.  I had to do some extra warm-ups because of lingering DOMS from squatting after vacation.  They didn't feel great because of the DOMS, but I was able to lift more weight and at a lower RPE than my target.  This top set is supposed to be @9, and I keep undershooting it, but I also don't want to push it if everything doesn't feel great.

Two sets of myo-reps on 1-arm DB rows really, really sucks.

BBM PB I Block 1. Cycle 3. GPP Session A.

sRPE @6

BW - 204

Chins - BWX4, 4, 4, 4 @~8

DB Rolling Triceps - 40sX13, 13, 13 @~8

Hanging Leg Raise - BWX8, 8, 8 @7.5/9.5

Airdyne Bike - LISS; 30 minutes

First regular GPP session after a couple weeks of schedule disruption.  Everything was fine if creaky.

BBM PB I Block 1. Cycle 3. Session A.

sRPE @7

BW - 203

Squats - 

315X5 @8

300X5, 5, 5 @~7

Press - 100X8, 8, 8 @~8

GHR - BWX11, 11 @~8

BG Split-Squat - BWX17, 17, 17 @~7

Back from vacation.  Workout was fatiguing, but strength held together more-or-less from last week.

BBM PB I Block 1. Cycle 2. Session C.

sRPE @6.5

BW - 202

Deadlift - 

370X5 @8

355X5, 5 @7/8

Hammer Incline - 120X8, 8, 8 @8/10

Seated DB Press - 

45sX13 @ 10

40sX12, 10 @9/10

Toes-to-Bar - BWX6, 6, 6 @~8

Standing Calf Raises - X16, 16, 16 @~8

Last session before vacation.  Added the TTB in since I'm skipping all the GPP sessions this week.

On Deadlift, 370X5 is a Rep PR, and 355 for, effectively, 3X5 is a Volume PR.

On TTB, 3X6 is a Volume PR.

BBM PB I Block 1. Cycle 2. Session B.

sRPE @6.5

BW - 201

Bench - 

200X5 @8

190X5, 5, 5 @7/8

SSB Squat - 190X10, 10 @~8

DB Rows (Myo-Reps) - 75X15, 5, 5, 5, 5, 5 @7/9

Curls - 55X18, 12, 11 @9/10

DB Rear Delts - 15sX15, 14, 13 @9/10

Again throwing the "main" lift from a GPP day in here (curls) because of compressed schedule due to vacation.

BBM PB I Block 1. Cycle 2. Session A.

sRPE @7

BW - 201

Squat - 

305X5 @8

290X5, 5 @7/8

Press - 100X8, 8, 8 @8/~9

GHR - BWX10, 10 @8

Chin-Ups - BW+5X3, 3, 3, 3 @7.5/8

Toes-to-Bar - BWX5, 5, 5 @7/9

BG Split-Squats (on wedge) - BWX16, 16, 16 @~7

Schedule once again cramped by vacation plans, etc., so I tacked Chins and TTB from the GPP days I'm skipping onto this session.

100 for 3X8 on Press ties a Volume PR.

There's an adjustable wedge at the gym that must be meant for close-stance BW squats or something.  I tried it out today on the lowest setting for the rear-foot-elevated split squats to see if I could keep my foot closer to my hips and get more ROM at the knee.  Seemed to work fine.

BBM PB I Block 1. Cycle 1. Session C.

sRPE @6

BW - 202

Deadlift - up to 365X5 @8

Hammer Incline - up to 120X8 @8

DB Press - 

40sX13 @10

35sX12, 12 @8

333 Tempo Standing Calf Raises - X16, 16, 16 @6/8.5

Can tell I haven't done 5s on DL in a while because this ties some old 5 Rep PR from probably back in my Starting Strength days.

Checked my logs, and this is my first time doing direct calf work since 2014, lol.

BBM PB I Block 1. Cycle 1. GPP Session B.

sRPE @5

BW - 202

Curls - 50X19, 15, 12 @~9

Pull-Downs - X10, 10, 8, 6 @8/5/10

Rope Pushdowns - X19, 15, 12 @8.5/10

Skipped extra conditioning again today since just the one-way brisk walk to the gym meets the programming.

BBM PB I Block 1. Cycle 1. Session B.

sRPE @6.5

BW - 202

Bench - up to 195X5 @8

Safety Bar Squat - up to 160X10 @8 

DB 1-Arm Rows (myo-reps; each arm) - 60X17, 5, 5, 5, 5, 5 @~7

DB Rear Delt Flyes - 15sX12, 13, 12 @7.5/10

Gnarly adductor DOMS coming back from extra days off.  Really limited my SSB Squats.

BBM PB I Block 1. Cycle 1. GPP Session A.

sRPE @5.5

BW - 202

Chins- BWX3, 3, 3, 3 @~6.5

DB Rolling Tri's - 35sX15, 14, 13 @8/9

Hanging Leg Raise - BWX8, 8, 7 @6.5/8

No conditioning today because I was in a time crunch.  I've already got a brisk, 25 minute walk each way to and from the gym so there is still some conditioning work in every training day.

BBM Powerbuilding I Block 1. Cycle 1. Session A.

sRPE @6.5

BW - 202

Squats - up to 305X5 @~8

Press - up to 100X7 @8

GHR - up to BWX9 @7.5

Bulgarian Split Squats - BWX16, 16, 16 @~7

5 days post Vasectomy, and I'm happy that I had no real issues training because of it.

They way BBM sets up these blocks is the first week is a "pivot" where you work up to a top set with no back-offs on big compound movements, and then add back-offs in the following weeks.

Barbell Medicine Low-Fatigue Template Review

 Quick Review of numbers and thoughts.

Diagnosed Diabetic in Feb.'22

Numbers circa diagnosis:

BW: 218

Squat: 375X1 @8 (e1RM 407.5)

Bench: 212.5X3 @7.5 (255)

Deadlift: 415X1 @7 (470)

Press: 112.5X7 @8 (150)

Chins: BWX7 @8 (285)

Dips: BW+25X8 @7 (342.5)

Curls: 80X6 @10 (100)

Toes-to-Bar: BWX5@8.5 (265)

Maxi-Total: 2275

Conditioning: None

Numbers at the end of LFT Block 1:

BW: 200

Squat: 285X5 @8 (352.5)

Bench: 197.5X2 @7 (230)

Deadlift: 355X5 @8 (440)

Press: 107.5X6 @8 (137.5)

Chins: BWX5 @10 (232.5)

Dips: BW+25X10 @8.5 (325)

Curls: 50X18 @9 (102.5)

Toes-to-Bar: BWX5 @7.5 (250)

Maxi-Total: 2055

Conditioning: 2 sessions LISS (Rower and Airdyne) 1 session HIIT (Rower)

Numbers at the end of LFT Block 2:

BW: 203

Squat: 320X1 @6.5 (365)

Bench: 217.5X1 @7 (245)

Deadlift: 385X1 @6.75 (432.5)

Press: 150X1 @10 (150)

Chins: BWX5 @9.5 (240)

Dips: BW+45X8 @8 (340)

Curls: 50X15 @9.5 (87.5)

Toes-to-Bar: BWX7 @9 (257.5)

Maxi-Total: 2117.5

Conditioning: 2 sessions each LISS and HIIT (alternating Rower/Airdyne)

Big Picture: 

First off, my blood sugar is now back in the normal range, and I'm off all blood sugar medications.  I'm effectively no longer Diabetic.  Huge thanks to Dr. Austin Baraki and Barbell Medicine for their content and consultation on this issue.

From the Diabetes diagnosis to the end of the first block and then the end of the second, I lost 18 lbs. of BW (9%) and regained 3 (1.5%).  My maxi-total went down 220 lbs. (11%) and regained 63 (3%).

BW aside, no lifts are stronger now than they were at the time of diagnosis, although all lifts except for Curls are stronger at the end of Block 2 than they were at the end of Block 1.

Generally, I liked these blocks.  More than anything the higher volume combined with all the added GPP feels like it has increased my general work capacity.  Next block, I will move on to the BBM Powerbuilding I template, and see if I like that.

BBM LFT Block 2. Cycle 5. Session C.

sRPE @7

BW - 203

Deadlift - 

385X1 @~7

355X3 @6.5

335X3, 3, 3 @5/6

Cambered Bar Bench - 

185X1, 1, 1 @7

145X5, 5, 5, 5 @~5.5

Hack Squat - 

160X8 @7.5

145X6, 6, 6 @~6

Band Chins (under foot) - BWX7, 7, 5 @7/8

BBM LFT Block 2. Cycle 5. GPP Session B.

sRPE @5

BW - 202

Chins - BW up to 5, 5 @9.5/10

Press - up to 150X1 @10

Rower - HIIT; 20/140; 9 rounds (16 minutes)

Max testing on Chins and Press so that I have an idea where to start them for the next block.  

Both were actually substantial improvements in e1RM over the last time I performed these movements: 4+% for Chins (same reps as last time, just slightly higher BW), and 9+% for Press.  [shrugs]

BBM LFT Block 2. Cycle 5. Session B.

sRPE @7

BW - 205

Bench -

217.5X1 @7

205X3 @7.5

195X3, 3, 3, 3 @~6

High Bar Squat - 

265X3 @7

245X3, 3, 3, 3 @~6.5

Dips - 

BW+45X8 @8

BWX10, 10, 8 @6/8

EZ OH Extensions - 60X10, 10, 7 @8/7

BBM LFT Block 2. Cycle 5. GPP Session A.

sRPE @5.5

BW - 204

Curls - 50X15, 12, 10 @9/10

Toes-to-Bar - BWX5, 5, 7, 5 @7/9

Airdyne Bike - HIIT; 20 sec./140 sec.; 16 minutes (9 rounds)

Another Volume PR on TTB.  Even after not doing them for a week, I feel like I'm leaving this block with much more control over this movement than ever before.

BBM LFT Block 2. Cycle 5. Session A.

sRPE @6

BW - 205

Squat - 

320X1 @6.5

295X3 @6.5

275X3, 3, 3, 3 @~5.5

Incline Bench - 

170X2 @6.5

150X3, 3, 3 @~5.5

Pause RDL - 

275X4 @6

245X4, 4 @~5

Paused Copenhagen Planks - BWX8, 8, 8 @6/9

Squat technique felt dialed in today.

Incline Bench was off.

RDLs felt strong.

Had a sharp pain in my left adductor on the last set of planks.

BBM LFT Block 2. Cycle 4. GPP Session A.

 Rower - HIIT; 20 sec. / 140 sec.; 9 rounds (16 minutes)

Schedule has been TIGHT.  Just trotted down to the gym to get in some HIIT.  Rationale is that because I've got a 20-25 minute walk each way to the gym, I'm getting some LISS in there, and so HIIT was a higher priority.  Biceps and Abs will just have to wait until my time frees up a bit more...

BBM LFT Block 2. Cycle 4. Session C.

sRPE @6.5

BW - 203

Deadlift - 

380X1 @7

355X3 @6.5

335X3, 3, 3 @~5

Cambered Bar Bench - 

180X1, 1, 1 @~7

140X5, 5, 5, 5@~5 

Hack Squat - 

150X8 @8

140X6, 6, 6 @6

Band Chins (under foot) - BWX9, 8, 6 @7/9

Squeezing all my heavy resistance training sessions in to try and finish the block before I'm out for a few days next week.  Hoping to fill in GPP/Conditioning as I can.

BBM LFT Block 2. Cycle 4. Session B.

sRPE @6.5

BW - 203

Bench - 

212.5X1 @7

200X3 @7

190X3, 3, 3, 3 @6

High Bar Squat - 

255X3 @7

230X3, 3, 3, 3 @~4.5

Dips - 

BW+45X8 @8

BWX9, 9, 9 @5/7

OH EZ Extensions - 55X10, 10, 10 @7.5/9.5

3X9 at this BW is a Volume PR.

BBM LFT Block 2. Cycle 4. Session A.

sRPE @7

BW - 201

Squats - 

315X1 @7

280X3 @6

265X3, 3, 3, 3, 3 @5

Incline Bench - 

175X2 @7

160X3, 3, 3 @6

Pause RDL - 

265X4 @7

235X4, 4 @4

Pause Copenhagen Planks - BWX8, 8, 8 @7/8

Schedule getting tight around the 4th holiday and some other stuff, so had to train Squat day right after Deadlift day.  Not ideal, but at least I got the session in sooner rather than later.

BBM LFT Block 2. Cycle 3. Session C.

sRPE @7

BW - 200

Deadlift - 

385X1 @7.5

345X3 @6

325X3, 3, 3, 3 @5/6

Cambered Bar Bench - 

175X1, 1, 1 @7

140X5, 5, 5, 5 @~5

Hack Squat -

135X8 @7.5

125X6, 6 @5

Band Chins (under foot) - BWX9, 7, 5 @7/8.5

Top set of DL was flat, but the back-offs were stronger than last week.

Cambered Bench and Hack Squats also felt stronger.  Forgot I was supposed to do a 3rd set of Hack back-offs.

Band chins were...interesting.

BBM LFT Block 2. Cycle 3. GPP Session B.

sRPE @5.5

BW - 202

Toes-to-Bar - BWX5, 5, 5, 5 @7.5/9

EZ Cable Curls - X13, 10, 12 @9/10

Rower - HIIT; 20 sec./140 sec.; 9 rounds (16 minutes)

4X5 is actually a 3X5 Volume PR on TTB.

BBM LFT Block 2. Cycle 3. Session B.

sRPE @6.5

BW - 201

Bench -

215X1 @8

195X3 @7.5

180X3, 3, 3, 3 @~5.5

High Bar Squat -

250X3 @7

215X4, 4, 4 @4/5

Dips - 

BW+40X8 @8

BWX8, 8, 8 @4/6

OH EZ Extensions - 55X10, 10, 10 @7/8

BBM LFT Block 2. Cycle 3. GPP Session A.

sRPE @6

BW - 202

Curls - 50X15, 11, 10 @~9

Decline Leg/Hip Raise - BWX10, 8, 8, 8 @7/8

Airdyne Bike - LISS; 30 minutes

BBM LFT Block 2. Cycle 3. Session A.

sRPE @6.5

BW - 202

Squats -

320X1 @7.5

282.5X3 @6

265X3, 3, 3, 3, 3 @~5

Incline Bench - 

170X2 @~7

155X3, 3, 3 @~6

Pause RDL - 

260X4 @7

230X4, 4 @~6

Copenhagen Planks - BWX8, 8, 8 @~8

BBM LFT Block 2. Cycle 2. Session C.

sRPE @7

BW - 200

Deadlift - 

385X1 @7.5

345X3 @7

315X3, 3, 3, 3 @~6

Cambered Bench - 

170X1, 1, 1 @~7

140X5, 5, 5 @~6.5

Hack Squat -

130X8 @8

120X6, 6 @5.5

Band Chins (under foot) - BWX8, 8, 6 @6.5/7.5

sRPE crept up today as I let myself push some weights a smidge over target RPE and % targets.  Fairly predictable that things went so well on Squat and Bench day that I would try to force them to "go good" on Deadlift day instead of just following the plan. 

BBM LFT Block 2. Cycle 2. GPP Session B.

sRPE @6

BW - 203

Toes-to-Bar - BWX4, 4, 4, 4 @7/8

Cable EZ Curls - X16, 12, 10 @7/10

C2 Rower - HIIT; 20 sec./100 sec.; 9 rounds (16 minutes)

BBM LFT Block 2. Cycle 2. Session B.

sRPE @6.5

BW - 202

Bench - 

205X1 @7

185X3 @6.5

165X3, 3, 3, 3 @4/5

High Bar Squat - 

245X3 @7

205X4, 4, 4 @4/5

Dips -

BW+25X8 @7

BWX8, 8 @~5

OH EZ Extensions - 

50X10 @7

55X10, 10 @8/9

Big jumps on everything today.  

Top set of Bench was actually supposed to be @8, but I mis-read it at the time.

BBM LFT Block 2. Cycle 2. GPP Session A.

sRPE @6

BW - 203

Curls - 

50X13, 10 @9

40X12 @9

Decline Leg/Hip Raise - BWX9, 8, 6, 7 @8/9

Airdyne Bike - LISS; 30 minutes

Tightened up technique on curls again.  Really trying to fuse my elbows to my ribs in front of my lats.  Brought down the weight/reps I could use.

BBM LFT Block 2. Cycle 2. Session A.

sRPE @7

BW - 201

Squat - 

315X1 @7

280X3 @6.5

265X3, 3, 3, 3, 3 @5.5/6

Incline Bench - 

165X2 @7

155X3, 3, 3 @6/7

Pause RDL -

255X4 @7

225X4, 4 @~5

Copenhagen Planks - BWX8, 8, 8 @~7.5

Nice session.  Every lift surged forward.  Hopefully they don't backslide later.