BBM Low-Fatigue Template Block 1. Cycle 1. Session C.

sRPE @6

BW - 202

Deadlift -

285X3 @6.5

225X4, 4, 4 @4

Press - 95X6, 6 @~7.5

Leg Press - 

2ppsX10 @6

2.5ppsX10 @7.5

Low Cable Rows - X12 @~8

Lopped off a couple of sets on all but DL.  Really hoping the DOMS dissipate enough over the weekend for me to get back to normal-ish weights on the lower body movements.

BBM Low-Fatigue Template Block 1. Cycle 1. GPP Session B.

sRPE @ 5

BW - 201

Toes-to-Bar - BWX3, 3, 3 @8/9

Assault Bike - LISS; 25 minutes

BBM Low-Fatigue Template Block 1. Cycle 1. Session B.

sRPE @7.5

BW - 203

Bench - 

185X3 @7

140X6, 6, 6 @~5

Pause Squat - 135X6, 6 @DOMS

DB Bench - 

50sX10 @5

60sX10 @7.5

Bench Dips - BWX15, 13, 13 @6.5/7.5

Severe DOMS in my legs from the first day of training following my 10 day COVID lay-off.  Did the best I could with the Pause Squats in the hopes that doing something would help this hell dissipate a bit faster.

BBM Low-Fatigue Template Block 1. Cycle 1. GPP Session A.

BW - 201

Curls - 45X19, 16, 15 @8.5/9

Toes-to-Bar - BWX4, 3, 3 @8/10

C2 Rower- LISS; 25 Minutes

BBM Low-Fatigue Template Block 1. Cycle 1. Session A.

sRPE @8

BW - 201

Squat -

295X3 @8

225X6, 6, 6 @5

CG Bench - 

140X5 @6

147.5X5 @6.5

155X5 @7.5

2" Deficit Deadlift -

275X6 @6

285X6 @7

295X6 @8

030 Tempo GHR - BWX6, 6, 6 @6/7

Was out of the gym for 10 days after contracting Covid.  Between that and still being focused on reversing my Diabetes diagnosis, I decided to out-source my programming.

I've been a long-time follower of the Barbell Medicine crew and their content, and thought their new-ish, Low Fatigue program might be just the thing.  

After 10 days off, this session was pretty hard, and I was very tired at the end.  It's a lower average RPE, and and only a few total work reps more than what I was doing pre-COVID, but is 50% more work sets.  Hopefully, my conditioning etc. bounces back / catches up fairly quickly.

The tempo GHRs with a hold under tension at the top are new to me.  The hold is MUCH more challenging than I expected.

Block 20 (Maintenance). Cycle 3. Session A.

sRPE @6.5

BW - 205

Dips - BW+60X5, 5 @7/8

CG Bench -

145X10 @8

135X10, 10 @7/8

Deadlift - 385X1, 1 @~8

Leg Extensions - X16, 16 @8/10

Block 20 (Maintenance). Cycle 2. Session C.

sRPE @6.5

BW - 206

Squat - 330X1, 1 @~7

Hack Squat - 

100X8 @6

110X8 @6.5

Toes-to-Bar - BWX5, 5 @7/8

Hammer Curls - 35sX15, 11 @8/10

Block 20 (Maintenance). Cycle 2. Session B.

sRPE @6

BW - 206

Curls - 70X4, 4 @7

NG Chins - BWX5@8

Supinated Pull-Downs - X10, 10 @7/8

Press - 135X1, 1 @~8

Rope Extensions - X15, 14 @8.5/10

Block 20 (Maintenance). Cycle 2. Session A.

sRPE @6.5

BW - 205

Dips - BW+60X5, 5 @~7

CG Bench - 145X10, 10 @~7

Deadlift - 385X1, 1 @~8

Leg Extensions - X15, 18 @7.5/10

Block 20 (Maintenance). Cycle 1. Session C.

sRPE @5.5

BW - 207

Squat - 325X1, 1 @~7

Hack Squat - 100X8 @6.5

Toes-to-Bar - BWX4, 4 @~7

Hammer Curls - 30sX15@8

Lowest BW since May 2015.