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.

BBM LFT Block 2. Cycle 1. GPP Session C.

sRPE @6.5

BW - 199

Assault Bike - HIIT; 20 seconds / 140 seconds; 9 rounds

C2 Rower - LISS; 30 minutes

BBM LFT Block 2. Cycle 1. Session C.

sRPE @6.5

BW - 201

Deadlift - 

365X2 @7

335X3 @6.5

315X3, 3, 3, 3 @~5.5

Cambered Bar Bench - 

165X1, 1, 1 @7

135X5, 5 @5/6

Hack Squat - 

125X8 @7.5

120X6 @5

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

BBM LFT Block 2. Cycle 1. GPP Session B.

sRPE @5.5

BW - 201

Toes-to-Bar - BWX3, 3, 3, 3 @~7.5

EZ Cable Curls - X17, 15, 12 @7/9.5

C2 Rower - HIIT; 20 sec. / 140 sec.; 9 rounds

BBM LFT Block 2. Cycle 1. Session B.

sRPE @6

BW - 202

Bench - 

185X2 @7

175X3 @7

165X3, 3, 3, 3 @~5.5

High Bar Squat - 

235X3 @7

205X4, 4 @~5

Dips - 

BW+25X8 @8

BWX6 @4

OH EZ Extensions -

60X8 @9

50X10, 10 @~7

BBM LFT Block 2. Cycle 1. GPP Session A.

sRPE @6

BW - 201

Barbell Curls - 50X16, 14, 14 @~9

Decline Leg&Hip Raises - BWX7, 7, 7, 6 @8/9

Airdyne Bike - LISS; 30 minutes

BBM LFT Block 2. Cycle 1. Session A.

sRPE @6.5

BW - 200

Squats -

285X2, 3 @7/7.5

250X3, 3, 3, 3 @4/5

Low Incline Bench -

150X2 @7.5

140X3, 3 @~6

Pause RDL - 

235X4 @6.5

225X4 @5.5

Copenhagen Planks - BWX8, 8, 8 per side @7.5/9

BBM LFT Block 1. Pivot. GPP Session B.

sRPE @6

BW - 200

C2 Rower - HIIT; 20 sec./140 sec.; 9 rounds

Airdyne - LISS; 25 minutes

BBM LFT Block 1. Pivot. Session B.5.

sRPE @6.5

BW - 199

Deadlift - up to 355X5 @8

Bench - up to 185X5 @8.5

Chin-Ups - up to BWX5 @10

Dips - up to BW+25X10 @8.5

Was out of town so just did DL and Bench on this last session plus tested Chins and Dips.

BBM LFT Block 1. Pivot. GPP Session A.

sRPE @6

BW - 200

Curls - 50X18, 15, 13 @~9

Toes-to-Bar - BWX5, 5, 5, 4 @7.5/8

C2 Rower - LISS; 25 minutes

4X4 PR on TTB.

BBM LFT Block 1. Pivot. Session A.

sRPE @7

BW - 202

Squats - up to 285X5 @8

CG Bench - up to 160X8 @8

Deficit Deadlift - up to 290X8 @8

030 GHR - BWX11, 9, 10 @~6

Last week of this block is a pivot mostly working up to moderate rep sets @8 with no back-offs.

BBM LFT Block 1. Cycle 6. GPP Session C.

sRPE @6

BW - 200

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

Airdyne Bike - LISS; 25 minutes

BBM LFT Block 1. Cycle 6. Session C.

sRPE @6.5

BW - 203

Deadlift -

365X2 @7.5

305X4, 4, 4, 4 @~4.5

Press - 

107.5X6 @8

105X3, 3, 3, 3 @5/7

Cable Rows - X12, 10, 10 @7.5/8

Leg Press was occupied and it's the last week before pivot, so I just skipped it.

BBM LFT Block 1. Cycle 6. GPP Session B.

sRPE @6

BW - 200

Leg Raise - BWX6, 6, 6, 5 @~8

DB Incline Curls - 20sX14, 13, 10 @9/10

Assault Bike - HIIT; 20/100 seconds; 16 minutes (9 rounds)

BBM LFT Block 1. Cycle 6. Session B.

sRPE @7

BW - 200

Bench - 

197.5X2 @7

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

Pause Squat - 

255X6 @8

225X4, 4, 4 @~4.5

DB Bench - 

65sX10 @8

60sX8, 8, 8 @7/8.5

210 Bench Dips - BWX14, 12, 11 @~7

BBM LFT Block 1. Cycle 6. GPP Session A.

sRPE @6

BW - 201

Curls - 50X16, 13, 11 @~9

Toes-to-Bar - BWX5, 5, 5, 3 @8/10

Rower - LISS; 25 minutes

BBM LFT Block 1. Cycle 6. Session A.

sRPE @8

BW - 200

Squat -

300X2 @8

240X4, 4, 4, 4, 4 @~5

CG Bench - 

190X3 @~9

165X3, 3, 3, 3 @~5.5

Deficit Deadlift -

320X6 @8

290X4, 4 @~5

030 GHR - BWX12, 10, 10 @~6

Everything was hard on this day.  Not sure if it was the extra time off for the holiday, the heat and humidity in the gym or what.