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