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.