BBM LFT Block 1. Cycle 5. GPP Session C.

sRPE @5.5

BW - 201

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

Airdyne Bike - LISS; 25 minutes

BBM LFT Block 1. Cycle 5. Session C.

sRPE @6.5

BW - 201

Deadlift - 

365X2 @7.5

295X4, 4, 4, 4 @ ~4.5

Press - 

105X6 @8

100X3, 3, 3, 3 @~5

Leg Press -

360X10 @8.25

340X8, 8 @6.5

Cable Rows - X12, 12, 9 @~7/9.5

Deadlift still being flat-ish.  Not uncommon for it to peak early and late in a cycle and plateau a bit in the middle.

Press showing some signs of life.

I took leg press to max depth on this machine (i.e. the sled went metal-to-metal at the bottom) and with a slight pause.  Pretty happy to get the same weightxreps as last week with the more challenging ROM.

BBM LFT Block 1. Cycle 5. GPP Session B.

sRPE @6

BW - 202

Parallel Bar Leg Raise - BWX6, 5, 4 @~7

Incline DB Curls - 

25sX13 @8.5

20sX14, 10 @9/10

Airdyne Bike - HIIT; 20/100 seconds; 16 minutes (8 rounds)

BBM LFT Block 1. Cycle 5. Session B.

sRPE @7

BW - 202

Bench - 

197.5X2 @~7

170X4, 4, 4, 4, 4 @~5

Pause Squat - 

250X6 @8

225X4, 4, 4 @4

DB Bench - 

60sX10 @7.5

55sX8, 8 @~6

210 Bench Dips - BWX15, 11, 8 @~7

Humid AF in the gym today making everything a bit more of a slog.

Pause Squats in particular were tough, and I'm actually pretty sore from them the next day despite it being practically the same thing I did last week.

I was supposed to add a 3rd set of DB Bench, but didn't notice.

Changed my set up on Bench Dips a bit.  I pulled my feet a bit closer to my body and tried shift my hips back a bit.  I've been feeling them in my shoulders a LOT, but not as much in my triceps.  Trying to see if can create a more closed elbow angle at the bottom of the rep.

BBM LFT Block 1. Cycle 5. GPP Session A.

sRPE @6

BW - 200

Curls - 55X16, 10, 10 @~9

Toes-to-Bar - BWX5, 5, 4 @8.5/9

C2 Rower - LISS; 25 minutes

Curls strength dropped off a lot.  [shrugs]

BBM LFT Block 1. Cycle 5. Session A.

sRPE @6

BW - 202

Squat -

300X2 @7

245X4, 4, 4, 4, 4 @~4

CG Bench - 

190X3 @8

170X3, 3, 3, 3 @~4

Plate Deficit Deadlift -

315X6 @7.5

285X4, 4 @4

030 GHRs - BWX11, 10, 8 @~6

Top set on Squat was only a tad stronger this week if at all, but the back-offs were much easier at the same weight as last week.

Close-Grip top set was about the same as last week.  I reduced weight a touch on the back-offs and they flew compared to last week.

Deficit pulls were much stronger than last week across the board, as were Tempo GHRs.

BBM LFT Block 1. Cycle 4. GPP Session C.

sRPE @7.5

BW - 200

Toes-to-Bar - BWX5, 5, 5 @8/5/10

Airdyne Bike - HIIT; 20 sec./100sec.; 16 minutes (8 rounds)

3X5 on TTB is a Volume PR.

Whew, HIIT sprints on the Airdyne were TOUGH.  I had to back off a little bit on the sprint pace to get all the way through.  I'll look to gradually build pace back up.

BBM LFT Block 1. Cycle 4. Session C.

sRPE @6

BW - 203

Deadlift -

355X3 @7

295X4, 4, 4, 4 @~4

Press - 

102.5X6 @~8

100X3, 3, 3, 3 @5/6

Leg Press -

360X10 @8

340X8, 8 @~5

Cable Rows - X12, 12, 9 @7/8.5

DL and Leg Press a little flat still from last week, but I'm making myself take what's there instead of trying to force weight on the bar.

Press and Rows were up a tick. 

BBM LFT Block 1. Cycle 4. GPP Session B.

sRPE @6

BW - 203

Toes-to-Bar - BWX5, 5, 4 @~9.5

C2 Rower - LISS; 25 minutes

BBM LFT Block 1. Cycle 4. Session B.

sRPE @7

BW - 203

Bench - 

195X2 @7

165X4, 4, 4, 4, 4 @~5

Pause Squat -

245X6 @7

225X4, 4, 4 @4

DB Bench - 

60sX10, 8 @7.5/7

55sX8 @7

210 Tempo Bench Dips - BWX15, 13, 12 @~7

Traps and right wrist bothering me a bit.  Traps sometimes get cranky from a lot of pressing, so hopefully they will acclimate to this training.  Wrist may have gotten a bit aggravated on curls the day before.

BBM LFT Block 1. Cycle 4. GPP Session A.

sRPE @5

BW - 201

Curls - 60X17, 15, 14 @~9

Airdyne Bike - LISS; 25 Minutes

BBM LFT Block 1. Cycle 4. Session A.

sRPE @6.5

BW - 201

Squat -

295X3 @6.5

245X4, 4, 4, 4, 4 @4/5

CG Bench - 

185X3 @7.5

175X3, 3, 3, 3 @~5

Plate Deficit Deadlift - 

305X6 @8

275X4, 4 @~4

030 GHR - BWX10, 10, 8 @6/7

Everything felt pretty good this session except the session took almost 2 hours.  Some of that was socializing.

Close Grips started to feel very good after the first back-off set.

Top set of Deficits was WAY easier conditioning/fatigue wise than it's been in the first 3 weeks.  I've been pretty gassed by the time I finished that set, previously. 

BBM LFT Block 1. Cycle 3. GPP Session C.

sRPE @6

BW - 203

C2 Rower - HIIT; 20 sec./100 sec.; 16 minutes (8 rounds)

BBM LFT Block 1. Cycle 3. Session C.

sRPE @6.5

BW - 202

Deadlift - 

355X3 @7

300X4, 4, 4, 4 @4

Press - 

100X6 @7.5

95X3, 3, 3 @~4.5

Leg Press -

360X10 @7.5

340X8, 8 @~5

Cable Rows - X12, 12, 12 @7.5/9.5

BBM Low-Fatigue Template Block 1. Cycle 3. GPP Session B.

sRPE @5

BW - 203

Toes-to-Bar - BWX5, 4, 4 @~9

Airdyne Bike - LISS; 25 minutes

BBM Low-Fatigue Template Block 1. Cycle 3. Session B.

sRPE @7

BW - 203

Bench - 

190X3 @7

165X4, 4, 4, 4, 4 @~4.5

Pause Squat -

235X6 @7

215X4, 4 @4/5

DB Bench - 

60sX10 @7.5

55sX8, 8 @~5.5

210 Bench Tips - BWX16, 11, 10 @~7

BBM Low-Fatigue Template Block 1. Cycle 3. GPP Session A.

sRPE @5

BW - 200

Curls - 50X20, 18, 16 @~9

Toes-to-Bar - BWX4, 4, 4 @~9

Rower - LISS; 25 Minutes

50 for 2X18, and 3X16 are both Rep PRs on Curls.

BBM Low-Fatigue Template Block 1. Cycle 3. Session A.

sRPE @7.5

BW - 203

Squat -

280X3 @7

240X4, 4, 4, 4, 4 @4/5

CG Bench - 

185X3 @8

180X3, 3, 3 @~6.5

Plate Deficit Deadlift -

295X6 @8

275X4, 4 @4

030 GHR - BWX9, 8, 7 @~6

Mis-loaded my back-offs on CG Bench.  Kept thinking "damn, why is 170 so heavy after 185 felt so solid?!"

BBM Low-Fatigue Template Block 1. Cycle 2. Session C.

sRPE @6.5

BW - 203

Deadlift -

335X3 @7

275X4, 4, 4, 4 @4/5

Press - 

97.5X6 @7.5

95X3, 3 @~4

Leg Press -

4ppsX10 @8

3.5ppsX8 @5

Cable Rows - X12, 12, 12 @~8

BBM Low-Fatigue Template Block 1. Cycle 2. GPP Session B.

sRPE @5

BW - 203

Toes-to-Bar - BWX4, 4, 4 @9/10

Airdyne - LISS; 25 minutes

BBM Low-Fatigue Template Block 1. Cycle 2. Session B.

sRPE @6

BW - 203

Bench - 

185X3 @7

155X5, 5, 5, 5 @5/6

Pause Squat - 

225X6 @7.5

205X4 @4

DB Bench - 

60sX10 @9

55sX8 @6

210 Bench Dips - BWX15, 10, 9 @8/7

Everything is bouncing back nicely from last week's DOMS Fest.

Added some body-builder tempo to the Bench Dips to get them more in the target rep range.  (easier than trying to add weight to them).  

BBM Low-Fatigue Template Block 1. Cycle 2. GPP Session A.

sRPE @6

BW - 202

Curls - 50X18, 16, 14 @9/10

Toes-to-Bar - BWX4, 4, 3 @9/10

C2 Rower - LISS; 25 minutes

50 for 2X16 and 3X14 are both Rep PRs on Curls.

On the TTB on these conditioning days, I've been using a chin-up bar where I can actually touch my feet to the ceiling instead of just the bar so...Toes-to-Ceiling, lol?

BBM Low-Fatigue Template Block 1. Cycle 2. Session A.

sRPE @7

BW - 202

Squats -

275X3 @7

225X5, 5, 5, 5 @4

CG Bench - 

180X3 @8

160X3, 3 @5.5/6.5

Plate Deficit Deadlift - 

300X6 @7.5

275X4 @4

030 Tempo GHR - BWX7, 7, 7 @~6

DOMS mostly receded from last week, and was able to get in a solid-ish session.  Strength levels still way off, but just trying to cruise and only take what's definitely available on the day.