Upper Back, Hips, Triceps

sRPE @7

BW - 227

Upper Back Attack (all done with Thoracic Extension/Flexion) -

-    Cable Rear Delt Rows - X18, 14, 14 @10

    -    Rest-Pause Long ROM Partial - X7 @10

-    Cable Rows - X17, 13, 12 @10

    -    Rest-Pause Long ROM Partial - X7 @10

-    Cable Scapular Retractions - X13, 12, 12 @10

    -    Rest-Pause Long ROM Partial - X7@10

Big Hipper Super-Sets -

-    GHR Bent-Knee Sit-Ups - BWX11, 11, 10 @8.510

-    GHR - BWX13, 10, 10 @9/10

-    Copenhagen Planks - BWX12, 11, 10 @8.5/10

BW JM Press - BWX10, 9, 9 @~10

I'd encourage anyone to try incorporating Thoracic motion and Long ROM Partials with their upper-back hypertrophy training.  The thoracic extension/flexion feels like a more complete movement, and the partials give a very compelling burn.

Got to try the full "Big Hipper" super-set idea out.  Chose to also try out a bent-knee GHR sit-up variation instead of my usual Hanging Leg Raise.  Thinking is that the bent knee will stretch out the Rectus Femoris and hit it a bit harder as a result.

I think you could go really nuts with super-setting Hip Flexion, Extension, and Adduction.  The most ridiculous version I can think of is Hanging Toes-to-Bar, RDLs, Sumo Belt Squat.  Recovery better be on point for that.  On the other end of the spectrum, you could do Seated Knee Raises, 45 Degree Hypers, and the Adduction machine.  

Upper Push, Good Mornings, Curls

sRPE @7

BW - 225

Reverse Grip Bench - 

195X3 @9.5

205X1(PR) @7.5

225X1(PR) @10

DB Bench - 40sX16, 15 @~10

Machine Flyes - X13 @10

Good Mornings -

225X5(PR) @6

265X5(PR) @9

Gaspari Bar Hammer Curls - 40X11, 10, 9 @10

I'd only done RG bench once before so anything over 198 was gonna be a PR.  Took a while to start getting the set-up comfortable.  Hit the uprights on the set at 195.

I've done GM a few times but always for sets of 8-12.  I think the heaviest I'd gone on GMs on any bar previously was 185.

Chins, High Pin Squat, Triceps

sRPE @7

BW - 225

Chin-Ups -

-    Avg. Band Under Knee- X5, 4, 4, 3, 3 @~8.5/10

-    Long-ROM Partials - BWX6, 5, 4, 4 @8.5/10

High Bar High Pin Squat (beltless) - 

245X3 @8

275X1 @8

295X1 @9

315X1 @9.5

Pushdowns - X21, 16, 12 @~10

Felt a little woozy coming into the gym today, but I felt better by the end of the chins.

I initially thought the pins were set around parallel, but video later showed they were high.  No big.  Video did show me that I wasn't keeping my elbows down, and was forgetting to lead with my chest up out of the "hole."  Good reminder for one I rotate regular squats back in soon.

Upper Back, Hips

sRPE @7

BW - 227

Upper-Back Attack - 

-    CS Rows - 100X16, 12, 10 @9.5/10

-    CS Scap Retractions - 100X12, 12, 11 @9.5/10

-    CS Rear Delt Rows - 45X15, 13, 10, @9.5/10

-    Cable Rear Delt Flyes - X9, 9, 7 @10

"Little Hipper" -

-    HLR - BWX7, 6, 6 @8.5/9

super-set with

-    Cophenhagen Planks - BWX15, 12, 12 @8/9

Only plan going in today was Chest-Supported Rows.  Decided to just park myself at the CS Row and do a bunch of upper back stuff.  The CS rear delt rows were a little funky so I hit some rear delt flyes to make sure they got good and worked.

If I was going to do this again, I might start out with the Flyes then go CS Rear Delts -> CS Rows - > CS Retractions.  Or maybe it would depend on whether I was prioritizing Rear Delts vs. General Upper Back.

I've had an idea of super-setting HLR, GHR, and Cophenhagens, and in my mind I was calling it "The Big Hipper."  I did GHR in the previous session, so I did a "little" version.  

Here the next day, my upper back is very fatigued, and my hips are very sore.

Upper Push, GHR, Curls

sRPE @6.5

BW - 223

Feet-Up Bench - 

195X1 @7.5

215X1 @9

225X1 (PR) @9.5

235X1(PR) @10

Standing Lever Press - 40sX10, 10, 10 @8/10

GHR - BWX14, 13, 10 @8/9.5

Lying DB Curls - 20sX9, 10 @~9

Incline DB Curls - 20sX10 @8

Had it in my head that I had to beat 225 on Feet-Up Bench for PR, but looking back at my logs today I only had to beat 220.

Standing Lever Press was a dumb seeming idea that ended up working pretty well.  Basically a clean and press on a Hammer Incline Bench.  Actually felt really great on my front delts.

Lying/Flat Bench/Supine DB Curls are a pretty intense stretch.  I don't think I would do these again as my first elbow flexion movement.  Probably safer to save them for after the biceps are warmer.

Chins, WG DL, Triceps

sRPE @7

BW - 222

Chin-Ups -

-    Avg. Band Under Knee- X6, 5, 3, 3, 3 @~9

-    Long-ROM Partials - BWX6, 5, 4, 3 @~9

WG DL w/straps -

315X3 @6

365X1 @8.5

385X0 @11

335X4 (PR) @8.5

DB Tate Press - 30sX20, 18, 12 @7/9

Starting a wave of assisted chins with the band under my knee.  Interesting that the numbers look basically the same as the partials.

Went for a PR single on Wide Grip DL.  It got a little away from me off the floor.  I thought about retaking it, but opted for a PR set of 4 instead.

Rows, Hack Squats, Upper/Lower Accessory

sRPE @6

BW - 226

CS Rows - 100X12, 11, 11 @8/9.5

Cable Upright Rows -

-    Straight-Sets X11, 10 @9.5/10

-    w/ Rest-Pause X10/6 @10

Hack Squats - 90X10, 10, 8 @8/9.5

Hypers -

-    Straight-Sets X12, 12 @7.5/8

-    w/ Rest-Pause Long ROM Partials - X14/15 @9.5

super-set with

Cable Pushdowns -

-    Straight-Sets X10, 9 @10

-    w/ Rest-Pause Long ROM Partials - X8/6 @10

First good chance I've had in a while to get a 3rd day in.  Only real plan I had going in was CS Rows.

Upper Push, Leg Press, Curls

sRPE @6.5

BW - 223

CG Bench - 

-    175, 195, 205X3 (PR) @7/9

-    225X1 (PR) @9

Dips - BWX10, 10, 8 @9/10

Leg Press - 3ppsX11, 11, 11 @~9.5

Cable Curls - X11, 10, 10 @~10

Nice little session.  Fun to grab some PRs in a lift I train with some regularity.

Chins, SSB, Triceps

sRPE @7

BW - 223

Chin-Ups - 

-    Avg. Band Under Foot - X8, 7, 5, 3, 3 @~9

-    Long-ROM Partials - BWX7, 5, 3, 3 @~9

Safety Bar Squat - 

-    245X3 @7.5

-    300X1 @9.5

Cable OH Extensions - X13, 10, (drop weight), 12 @10

Three weeks of Chins w/ Band Under Foot showed some progress.  Believe next week I'll move to Band Under Knee for a few weeks and then go back to full ROM un-assisted and see if these weeks can kickstart any progress on the main lift.

I thought there might be a multi-Rep PR available for SSB, but it didn't seem like was going to be there.  I've never really done singles on this lift, so I just went up and grabbed "PR" there instead.  Got a little lightheaded walking this back into the rack.

Upper Push, HLR, Curls

sRPE @7.5

BW - 222

Log Clean & Press -

125X1, 1, 1 @~8

145X1 @~9

DB Bench - 60sX10, 9, 7 @9/10

Machine Flyes - X7 @10

Hanging Leg Raise w/straps - BWX10, 8, 7 @8/9.5

Machine Preacher Curls - X10, 8 @10

super-set with

Cable Rear Delt Flyes - X10, 7 @8/10

First time using a Log for anything.  I warmed-up with the lightest weight log (~50#), and then moved to the next lightest (~125#) for working sets.  Interestingly, the lighter log has a larger diameter, and I found it made the rolling transition from lap to chest easier than with the smaller diameter.  I think I possibly could have handled more weight with the larger diameter log.

During my recent hypertophy focused training, I felt like I was getting more "training artifacts" (burn, pump, DOMS, etc.) from really deep DB Flat and Incline Benching than I did from really deep machine flyes.  Today, I tried using the Flyes as a finisher after the DB Bench.  Hard to say how much impact it had, but I definitely have some pec DOMS today.

I thought I would do Hack Squats but the machine was ocupado.  Decided to pivot to HLRs since I haven't done ab and hip flexion work in a while.  

Finished with some more stuff I've never really done.  Using the behemoth preacher curl machine, and bent-over cross-body rear delt flyes.  Preacher curls were ok, but the rear delt flyes felt really good.  Might bookmark those for later.  

Chins, Rack Pull, Triceps

sRPE @6.5

BW - 222

Chin-Ups - 

-    Avg. Band Under Foot - X7, 5, 4, 4, 4 @~9

-    Long-ROM Partials - BWX5, 5, 4, 4 @~9.5

Rack Pull (high-shin) w/Straps - up to 365X3 @9

Machine OH JM Press - X14, 13, 13 @~9.5

Had a few too many days off, but Chins felt pretty good.

Surprised to find I've never done plain ol' Rack Pulls before.  I've done some with tempo as part of P.T., and I did Sumo Rack Pulls with the ME Krew one day.  But I guess I've neve done plain, Conventional Rack Pulls before.  So...PR.

Looking around the gym for something to do for Triceps, and I "invented" doing JM Press on an OH Press machine.  Felt like they hit my triceps quite hard.

Upper Push, Lower Accessories, Curls

sRPE @7

BW - 223

Cambered Bench +50# Chains - 185X3, 3, 3, 3, 3 @8/9

High Incline Bench - 

95X5, 5 @5.5/7*

up to 155X1 @9.5

Leg Extensions - X11, 10, 10 @10

super-set with

Adductor Machine - X14, 9, 10 @10

Glute Kickback Machine - X13, 10, 8 @~9.5

Gaspari Bar Curls - 

 -   straight set - 45X10, 8 @~10

-    w/ rest-pause Long-ROM Partials - 45X8/4 @10

Continuing to do pick movements on a whim in the moment around a loose structure.

I really nailed my chain set up on Cambered Bench.  Resistance curve was totally flat throughout.

*I got some leg cramping trying to do reps on High Incline so I switched and worked up to a hard single.

I didn't feel like having to set up anything plate-loaded for lower body, so I did a little machine circuit.  Never used the glute kickback machine before.  With a little fiddling, I was able to get it set up for a pretty good ROM.

Chins, Front Squats, Triceps

sRPE @6.5

BW - 223

Chin-Ups - 

-    Avg. Band Under Foot - X5, 5, 5, 3, 3 @7.5/8

-    Long-ROM Partials - BWX5, 4, 3, 3 @~9

Front Squat - up to 225X1 @9

BW JM Press - BWX12, 10, 10 @8.5/9.5

Since I'm doing the Long-ROM partials on chins, thought I'd try out a few weeks of band assisted.  See what happens when I come back to regular chins if I do "overload" variations for both the top and bottom of the ROM for a while.  Might do under foot for a few weeks and then switch to under knee.

According to my logs, this is the first time I've done Front Squats since September of '22.  Also, apparently this is a 1 Rep PR?  I had no idea at the time, but apparently my previous heaviest Front Squat was 205X2 in 2015.  I haven't done this movement regularly since then, and I usually did it for higher reps.  Still nice to get a PR while doing ~2X weekly training.

Upper Push, Bottoms-Up Hacks, Curls

 sRPE @7

BW - 219

Pin Bench - 195, 205, 215, 225X1 @8/10

Dips - BWX9, 7, 6 @9.5/10

Reverse Hack Squat - SledX8, 8, 6 @8/9

Incline Curls /w Rest-Pause Partials - 25sX10/10, 9/9 @9.5/10

Guess this turned into a week of dead-stop work.

225 is a PR on Pin Bench.

Never done the Reverse/Football Hack Squat before.  The machine at the gym is an old bottoms-up model and just the sled weight was enough for me.  Was tough to break out of the hole.

Long-ROM Rest Pause Partials were brutal on Incline Curls.  

Chins, Deficit Sumo, Triceps

sRPE @7

BW - 218

Chin-Ups - 

-    BWX2, 2, 2, 2, 5 @7.5/10

-    Long-ROM Partials - BWX5, 4, 4, 3 @~9

Deficit Sumo DL w/Straps - up to 345X1@9.5 (365X0)

Rope Pushdowns -

-    Straight Set - X18 @10

-    /w Rest-Pause Long-ROM Partials - X12/12, 10/10 @10

Chins felt a touch stronger.  Maybe.

Never done Sumo Deficits before.  I failed an attempt at 335, but it felt technical so I took a few breaths, tried again, and got it.  Was able to go up a smidge more.  Took a YOLO attempt at 365 but it wouldn't break off the floor. 

Tried using the long-ROM partials as a rest-pause set instead of a drop set, and it worked WAY better.  Doing them as a drop-set, I'd only get maybe half as many additional reps.  But taking a few deep breaths (without even letting go of the handles), and I was able to match the full ROM reps.  Nice pump.

Shoulders and Chin Accessory

sRPE @6.5

BW - 222

Push Press - up to 155X1 @9.5

Hammer Incline - 90X13, 11, 10 @~10

Cable Triceps Pullover - X32 @just stopped

Cable Upright Rows - up to 7@10

Drag Curls - 50X12, 10, 8 @~10

Cable Rear Delt Rows - X10, 9, 10 @~10

Was a little pressed for time.  Would have liked to work in some lower body stuff, but this just turned into a funky shoulder day.

Chins, Leg Press, Delts

sRPE @6.5

BW - 223

Chins -

BWX2, 2, 2, 2, 2 @8/9

Long-ROM Partials - X5, 3, 3, 3 @~10

Leg Press - 3ppsX8, 8, 8 @~8

1-Arm Cable Lateral Partials - X10, 8, 9 @~10

Took about a full week for my upper back to recover from doing this combo of full ROM and long ROM partial chins last week.  Decided to do it again and see.

Upper Push and Quads

sRPE @7

BW - 219

Bench - up to 205X1 @8

Single-Ply Bench - up to 245X1 @9.5

Dips - BWX8, 7, 6 @8.5/9

DB Curls - 25sX12, 10, 8 @8/9

super-set with

Roman Chair Squats - BWX11, 10, 8 @8.5/9

Posterior Chain was still very sore from the last "instinctual" training session.  So I focused on Pressing movements and a quad-heavy lower body movement.

Only the 2nd time I've ever broken out the bench shirt.  Was a lot trickier than I remembered.  Had to add a belt to hold it in place so that the tensest part stayed on my sternum instead of sliding up towards my collar bones.  Even so, I still had some technical challenges in the assisted portion of the lift.  On the 225 rep, it actually tried to windmill coming off my chest and I had to pull it back into position.

Last 3 sessions

sRPE @7

BW- 221

Squats - 

300X1 @6

275X3, 3, 3, 3 @5/6

Plate Deficit DL - 300X2, 2, 2, 2 @~5.5

sRPE @7

Bench - 

up to 225X1 @8

205X2, 2, 2 @7/8

SSB Squat - 

up to 260X6 @7.5

245X4, 4 @7

Rackable Cambered Bar Press - up to 115X1 @10

super-set with

CS Rows - 100X10, 10, 10 @~6

sRPE @7

BW - 218

Chins -

BWX2, 2, 2, 2, 2 @~8.5

Long ROM Partials - X5, 4, 3, 2 @~9

RDL w/Straps and Thoracic Extension - 

up to 225X6 @8

185X8, 7 @8/9

Rope Pushdowns - X11, 10, 8 @10

Gonna cruise on that "instinctual training" tip until I feel pulled to train in one particular direction.

3 Day SBD. Cycle 2. Session F.

sRPE @7.5

BW - 224

SBD singles at 80, 85, 90% of last e1RM:

-    Squat - 280, 295, 315X1 @5/7.5

-    Bench - 190, 205, 215X1 @5.5/8

-    Deadlift - 335, 355, 380X1 @5/8.5

CS Rows - 125X9, 8, 6 @7.5/10

super-set with

Machine Press - X11, 11, 11 @7/10

Tough day at the office.  Trained in the AM which is seldom great for me.  Everything just felt blunted.  Squats were flat, but Bench and DL both dropping off a bit the last couple of weeks.

4 weeks in, Squat is flat or up slightly, and Bench is up overall.  DL has actually regressed a bit.  See if we get a bounce-back the next couple of weeks or if it's time to switch things up.

3 Day SBD. Cycle 2. Session E.

sRPE @7.5

BW - 219

Bench - 

up to 205X1 @6

195 (80%)X3, 3, 3 @6/7

CG Bench - 165 (70% of comp)X2, 2, 2, 2 @5.5/6

Chins - BWX2, 2, 2 @8/9

EZ Bar Pushdowns - X12, 12, 8 @7.5/10

super-set with

Machine Flyes - X12, 10, 7 @8/10

Low back discomfort from the prior session probably diminished by at least 50% by this session.  It didn't really bother me acutely during the session, but Bench felt very flat so maybe lingering systemic fatigue.  I'd hoped to go for 4 back-off sets, but when the 3rd set hit RPE 7, I called it.

Close-Grips were ok, Chins felt pretty weak.  Accessories were all fine.

3 Day SBD. Cycle 2. Session D.

sRPE @8.5

BW - 222

Deadlift - 

up to 355X1 @5.5

335 (80%)X3, 3, 3, 3 @5.5/6

Pause Squats - 255(74% of Squat)X2, 2, 2, 2 @5.5/6

GHR - BWX12, 12, 10 @7.5/8

BB Curls - 50X13, 11, 6 @9/10

super-set with

GHR Sit-Ups - BWX12, 11, 10 @7.5/9.5

Tweaked my low back/high glute on warm-ups for DL.  Made the rest of the workout a slog.

3 Day SBD. Cycle 2. Session C.

sRPE @7.5

BW - 221

SBD singles at 80, 85, 90% of last e1RM:

-    Squat - 280, 295, 315X1 @4/7.5

-    Bench - 195, 210, 220X1 @5/8

-    Deadlift - 335, 355, 380X1 @4/8

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

super-set with

Hammer Incline - 

125X6 @10

70X9, 9 @10

Squats were solid.  Bench felt like I was carrying over specific fatigue from the previous session, and DL felt like it was hit by fatigue in general.

This day was feeling a little too low volume, so I'm adding in a pressing supplement.  Definitely over-shot the weight on the first set.

3 Day SBD. Cycle 2. Session B.

sRPE @7.5

BW - 219

Bench - 

up to 205X1 @5

195(80%)X3, 3, 3, 3 @6/7

DB Bench - 65sX10, 9, 7 @8.5/10

Chins- BWX2, 3, 2 @6.5/7.5

EZ OH Extensions - 55X11, 8, 7 @8.5/10

super-set with

Machine Laterals - X11, 8, 7 @9/10

Bench chugging right along with the increased frequency and specificity.  I rated 205X1 at RPE 7.5 on the testing day at the beginning of the program, so e1RM is up ~20 lbs. since then.

Chins also felt stronger, but it was hard to tell because they re-did the pipes along the ceiling over my usual chin-up station and now my head hits them.  So I'll have to choose a different station going forward.

3 Day SBD. Cycle 2. Session A.

sRPE @7.5

BW - 219

Squats -

up to 295X1 @5.5

280 (80%)X3, 3, 3 @~6

Plate Deficit DL - 315 (74% of DL)X2, 2, 2, 2 @5/6

Copenhagen Planks - BWX12, 12, 12 @7.5/10

DB Curls - 25sX11, 11, 9 @7/10

super-set with

Decline Leg/Hip Raises - BWX5, 5, 3 @7/10

Took a lot more time with my Squat warm-ups.  Gave time for my HR to come down between warm-ups sets, and focused generally on being more "ready" for the next set even though they were just warm-ups.  Usually I basically just re-load the bar and go.  Ended up with a slight improvement in the top single over prior weeks, and also was able to add a 3rd back-off set without feeling like it added significantly to acute fatigue.

Similarly, I was able to add a 4th set to the Deficit DLs.  Fatigue was still good, but between longer warm-ups and getting pulled into a couple of conversations, it took about an hour to get through the first two movements.

Accessories were all good, but I was already an hour and a half in at this point (and got to the gym late).  TL;DR:  I skipped conditioning.

3 Day SBD. Cycle 1. Session F.

sRPE @7

BW - 220

SBD singles at 80, 85, 90% of last e1RM:

-    Squats - 275, 290, 310X1 @4.5/7.5

-    Bench - 185, 200, 210X1 @5/7

-    Deadlift - 340, 360, 385X1 @5/8

CS Rows - 130X8, 8, 8 @8/10

Rower - HIIT; 10 minutes

Bench and DL are both showing improvement at the end of the first, full cycle.  Squat has been flat.  I do wonder if some of that is that Squat is always first in the session.  I've been stretching out my warm-ups to see if that would help, but I often just don't feel both warm and clear-headed in a session until the 2nd or 3rd movement.

Most folks these days eschew elaborate warm-up routines before starting the "real" lifting, but maybe it would be worth dabbling in a little circuit or something.

3 Day SBD. Cycle 1. Session E.

sRPE @6.5

BW - 217

Bench - 

up to 200X1 @6

185 (80%) X3, 3, 3 @5.5/6

CG Bench - 165 (70% of Bench) X2, 2, 2 @~5.5

Chins - BWX2, 2, 2 @~6.5

Triceps Pushdowns - X10, 15, 8 @6.5/10

super-set with

Machine Flyes - X10, 14, 12 @7.5/10

Stationary Bike - HIIT; 10 minutes

Solid little session.  I think I can start adding sets to the supplemental movements on all volume days.  If that goes well, I'll see if it feels like a good idea to add sets to the main movements.

3 Day SBD. Cycle 1. Session D.

sRPE @7

BW - 219

Deadlift - 

up to 365X1 @6

340(80%)X3, 3 @~6

Pause Squats (72% of Squat e1RM) - 250X2, 2, 2 @~5

GHR - BWX14, 14, 12 @7.5/10

BB Curls - 50X12, 10, 8 @9/10

super-set with

GHR Sit-Ups - BWX12, 10, 8 @8.5/10

Rower - HIIT; 10 minutes

Was a bit low energy starting off on DL and felt it on the back-off sets.  Started to pick up a bit on Pause Squats and finished feeling fine.

Sleep has been a bit of a mess lately, but hopefully that gets back on track soon.

3 Day SBD. Cycle 1. Session C.

sRPE @6.5

BW - 220

SBD singles at 80, 85, 90% of last e1RM:

-    Squat - 275, 290, 310X1 @5/7.5

-    Bench - 180, 195, 205X1 @5/7.5

-    Deadlift - 330, 340, 360X1 @4/6.5

Pull-Downs - X11, 8, 9 @9/10

Stationary Bike - HIIT; 10 minutes

First SBD day "in" the program (as opposed to the test day at the start).

Squats felt a bit heavy on my back, but performance was on target.

Bench felt better without the ab DOMS in the last session, but performance was about the same.

DL was the big winner this session as RPEs were well lower than expected.

3 Day SBD. Cycle 1. Session B.

sRPE @7.5

BW - 222

Bench -

up to 195X1 @6

180(80%)X3, 3, 3 @5/6

DB Bench - 65sX9, 8, 8 @8/10

Chins - BWX2, 2, 2 @7.5/8.5

EZ OH Extensions - 55X10, 10, 10 @8/9.5

super-set with

Machine Laterals - X10, 8, 7 @10

Rower - HIIT; 10 minutes

Abs were super sore from Monday's workout, which made unracking and bracing on Bench a challenge.  Despite that, weights/RPEs were on if not over target. 

Super-sets into conditioning left me a little gassed.  Have to see if I accommodate to that next week, or if I need to ease up a little there.

3 Day SBD. Cycle 1. Session A.

sRPE @7

BW - 224

Squats - 

up to 295X1 @6

275 (80%)X3, 3 @6

Plate Deficit DL - 300(74% of DL)X2, 2, 2 @~5.5

Copenhagen Planks - BWX10, 10, 10 (each side) @7/8

DB Curls - 25sX10, 10, 10 @7/8

super-set with

High Incline Leg/Hip Raises - BWX5, 5, 3 @8/10

Stationary Bike - HIIT; 10 minutes

Using a mix of RPE targets and %'s this block on the strength movements.  Assistance movements generally approaching failure.  Autoregulating volume across the board to try and walk out of the gym feeling fresh-to-fine.

I called an audible and added in the Leg/Hip raises.  I feel like since I've not been doing the Toes-to-Bar, I'm feeling more hip extensor discomfort following Squat workouts.  However, this super-set also increased sRPE for the day.  

Still tempted to take this approach on lower focus day of cutting Biceps volume and super-setting in hip extensor work.  Just have to play it by ear.

3 Day SBD. Cycle 0. Session 0.

sRPE @6.5

BW - 224

Squat - 265, 285, 305X1 @4/7

Bench - 175, 195, 205X1 @4/7.5

Deadlift - 325, 345, 365X1 @5/7.5

Pull-Downs - X10, 10, 8 @9/10

Testing out this SBD Concept for a new SBD-focused block of training.  

Basically working up to what would be last warm-ups, and then hitting some pulldowns.  A pretty fast and easy session, but I've said my goal if I did a strength-focused block again is FIRST not to walk out of the gym feeling ground down.  So this is like a very low fatigue skill day?  That means most of the stimulus will have to come on the other days.

Basically, just a fun and easy session.  TBD if it can be a productive part of a training cycle.

3 Day FB Hypertrophy. Cycle 5. Session B.

sRPE @6.5

BW - 221

Bench - 

225X1 @9.5

185X3, 3 @6.5/7

Cable Laterals - X9, 9 @10

GHR - BWX12, 10, 8 @7.5/10

45-degree Hypers - BWX12, 12 @9/10

Chest cold that started last Thursday is still kicking my ass.  Just got in and did whatever I felt like, and left before I started feeling worn down.

3 Day FB Hypertrophy. Cycle 5. Session A.

sRPE @9

BW - 221

Squats - 270X3, 3, 3 @~6

031 Tempo Work:

-    Leg Extensions - X12, 11 @10

-    DB 1-Arm Rows - 90X11, 11, 11, 11, 10 @8/10

-    EZ OH Extensions - 40X11, 11, 11, 9 @7/10

Under the weather and dragging ass.  Got a good workout on what I could get through, but hit the wall hard and cut out conditioning and the last set of triceps.

3 Day FB Hypertrophy. Cycle 4. Session F.

sRPE @8

BW - 222

BB Rows - 145X8, 8, 8 @7/8

031 Tempo Work:

-    BB Curls - 60X9, 8 @10

-    CG Bench - 110X10, 10, 10, 10, 10 @8/9

-    GHR - BWX12, 12, 12, 12, 12 @6.5/9.5

Stationary Bike - HIIT; 10 minutes

Had a few days off for the spouse's birthday.  Once again, this style of training seems better able to "withstand/absorb" schedule disruptions compared to the strength-oriented training I'd been doing.  

Probably time to at least start thinking about how I could train for strength performance in a way that would also allow for an inconsistent schedule.  I've got some inklings, but nothing I'm putting on paper yet.

3 Day FB Hypertrophy. Cycle 4. Session E.

sRPE @8

BW - 221

Press - 100X3, 3, 3 @4.5/5.5

031 Tempo Work:

-    DB Bench - 60sX10, 7 @10

-    Leg Press - 3ppsX9, 9, 9, 9, 9 @7/10

-    Lat Pushdowns - X10, 10, 10, 10, 9 @8/10

Good session.  

Pausing the DB Bench with the side of the DBs touching the the side of my trunk.  Streeeeeetch.

Leg Press was bugging my left hip a little.  Will probably go away.

On Lat Pushdowns, I'd been having an issue where my triceps were getting tired just from holding the extension.  I tried relaxing my elbows slightly, and that seemed to keep them a bit less engaged.

Running late and had to skip conditioning.

3 Day FB Hypertrophy. Cycle 4. Session D.

sRPE @7.5

BW - 224

Deadlift - 335X3, 3, 3 @5/6

031 Tempo Work:

-    Lying Leg Curls - X9, 9 @10

-    Pull-Downs - X10, 10, 10, 10, 10 @7/9

-    Machine Flyes - X10, 10, 10, 10, 10 @7.5/9

Rower - HIIT; 10 minutes

Good session for pull-downs.  Felt a lot of burn during the session, lats were already sore a few hours later, and are still quite achy the next day.

3 Day FB Hypertrophy. Cycle 4. Session C.

sRPE @8

BW - 224

Chins - BWX2, 2, 2 @~7

031 Tempo Work:

-    EZ Face Pulls - X11, 11 @10

-    Incline Bench* - 95X10, 10, 10, 10, 10 @6.5/10

-    Roman Chair Squats - BWX10, 10, 10, 8, 6 @9/10

Stationary Bike - HIIT; 10 minutes

*Finally found the technique on Incline that's giving me the sensation I'm looking for, that is, a stretch feeling across the upper chest and front delts: 1) Wider grip; hands at the rings.  2) Arms flared to 90 degrees throughout; "guillotine" style.  3)  Driving my elbows towards the floor right before the concentric; getting a vertical forearm under the bar to push through.

Roman Chair 2 cycles ago (before the lower volume, intensity technique cycle) I did 5 sets of 8.  Turns out strength hasn't gone up enough to hit 5 sets of 10, lol.  These were hard, but like most BW-only movements, don't seem to be systemically fatiguing.  I also played around with trying to "kick" my feet into the brace out of the bottom to try and shift as much of the tension to my quads as possible.  That kind of felt like it was working.

3 Day FB Hypertrophy. Cycle 4. Session B.

sRPE @9

BW - 222

Bench - 175X3, 3, 3 @~5.5

031 Tempo Work:

-    DB Seated Press - 

    -    50sX7 @10

    -    45sX8 @10

-    RDL w/Straps - 160X10, 10, 10, 10, 10 @7/8.5

-    DB Curls - 

    -    20sX10 @6

    -    25sX10, 10, 10, 10 @7.5/10

Rower - HIIT; 10 minutes

Was purt'near out of gas by the fourth set of RDL.  Really had to drag myself through the rest of the workout.

3 Day FB Hypertrophy. Cycle 4. Session A.

sRPE @8

BW - 224

Squat - 270X3, 3, 3 @5/6

031 Tempo Work:

-    Leg Extensions - X12, 10 @10

-    DB Rows - 90X10, 10, 10, 10, 10 @7/9.5

-    EZ OH Extensions - 

    -    45X10 @10

    -    35X10, 10, 10, 10 @7/8

Stationary Bike - HIIT; 10 minutes

Starting the new wave.  Volume back up, and proximity to failure back down.  Except on the first tempo movement.  Those movements are "coupled" to the initial, strength movement of the day, and because they're only 2 sets, I've decided to take those to failure for this block.  We'll see how that goes on the various DB pressing movements.  

Really milking the tempo on the OH Extensions and so had to back the weight further down.