Reap What You Row Week 3. Day A.

sRPE @8.5

BW - 223

BB Rows - 

-    up to 200X3 @7

-    add straps - 170X8, 8, 8, 8 @7/9.5

Pulldowns w/Straps - X8, 8, 8 @~8

GHR - BWX10, 10, 8 @8

super-set with

Bench Dips - BWX14, 10, 9 @8

BB Curls - 65X8, 7, 6, @~8

super-set with

1-Arm Cable Wrist Extensions - X10, 8, 8 @8/9

Stationary Bike - HIIT; 0:20/1:40; 8 rounds

If adding straps, adding wrist extension work, and subbing bike for rower doesn't yield any real relief by EOW, I'll have to make more drastic changes to programming.  Issues are effecting me outside the gym too much. 

Reap What You Row Week 2. Day C.

sRPE 27.5

BW - 223

BB Rows w/Straps - 165X5, 5, 5 @5/6.5

1-Arm DB Rows w/ Strap - 90X10, 8, 8, 7 @8.5/8

Beltless Press - 

-    up to 135X1 @8

-    115X3, 3 @~7

super-set with

Adductor Machine - X12, 9, 9 @8

1-Arm Cable Wrist Extension - X12, 12, 12 @~8

super-set with

1-Arm Cable Wrist Curls - X13, 8 @7/8.5

Decided to see if trading the Rower for the Stationary Bike on conditioning, and adding direct wrist extension work could do for my elbow issues what reducing walking and adding calf work did for my foot pain earlier this year.  (had to skip conditioning this day to get to an appointment)

The next day the elbow feels pretty good.

Reap What You Row Week 2. Day B.

sRPE @6.5

BW - 229

BB Rows - 165X3, 3, 3 @~5

Deadlift - 

-    up to 335X1 @5.5

-    315X3, 3 @5

Cable Rear Delt Flyes - X6, 6, 5 X8/9

super-set with

Cable Flyes - X9, 8, 9 @~8

Machine Standing Calf Raises - X10, 8, 8, 7 @~8

Stationary Bike - HIIT; 0:20/1:40; 7 rounds

Solid session. 

Reap What You Row Week 2. Day A.

sRPE @7.5

BW - 224

BB Rows - 

-    195X3 @7

-    165X8, (add straps) 8, 8 @~8

Pulldowns - X8, 8, 9 @8/9

Hack Squats - 100X8, 7, 7 @~8

super-set with

Lever Incline Press - 70X8, 7, 7 @8

BB Curls - 65X8, 7, 6, 6 @~8

Rower - HIIT; 0:20/1:40; 10 rounds

Was able to increase volume again on this session.  However, elbow pain is fading over the weekends, and then peaking following training sessions.  I tried adding straps part way through back-off rows to see if that would help, and it maybe did a little.

I think I need to switch to stationary bike for my HIIT for a while and see if laying off the rower makes a difference.  Just got up to 20 minutes on the rower, but may have to back off that initially when switching movements.  

Reap What You Row Week 1. Day C.

sRPE @7

BW - 226

BB Rows - 160X5, 5 @~6

1-Arm DB Rows w/Straps - 90X9, 8, 8, 7 @7/8

Bench - 

-    up to 205X1 @7

-    185X3, 3 @~7

super-set with

Seated Leg Curls - X9, 7, 7 @8

Bayesian Curls - X7, 8, 10, 8 @7/8

Rower - HIIT; 0:20/1:40; 10 rounds

Solid session.  Tried using a higher pulley position on the Bayesian Curls (as everyone seems to recommend), but it made it feel more awkward and I didn't feel as much tension on my biceps in the stretch position, so I'll probably just go back to a low pulley with an off-set stance.

Reap What You Row Week 1. Day B.

sRPE @6.5

BW - 228

BB Rows - 160X3, 3 @easy

Squats - 

-    up to 295X1 @~5

-    275X3, 3 @~6

Cable Rear Laterals - X6, 4, 5 @8/9

super-set with

Cable Flies - X9, 9, 8 @8

Machine Standing Calves - X7, 7, 7, 7 @8/9

Rower - HIIT; 0:20/1:40; 10 rounds

Solid session.  Elbow discomfort seems to be retreating.

Reap What You Row Week 1. Day A.

sRPE @ 6.5

BW - 226

Beltless BB Rows - 

-    up to 185X3 @6

-    160X8 @8.5

Pull-Downs - X9, 8, 8 @8/9

Hypers - 25# behind head X7, 7 @8

super-set with

Bench Dips - BWX14, 10 @8

BB Curls - 65X8, 6, 6, 6 @8/9

Rower - HIIT; 0:20/1:40; 10 rounds

Decided to go ahead and start my Row specialization block with the new week.  I've started recent specialization blocks with much lower volume, but I used this last pivot block to really drive up sub-maximal work capacity.  So I'm coming into this block having everything but BB Rows already at max anticipated volume, and this is still less volume than I was doing the last few weeks.

I would have probably gone for more sets on Rows as well, but I've some nagging issue on the outside of my right elbow that I'm working around.

Also upped HIIT to 10 rounds.

Pivot. Week 4. Day A.

sRPE @8

BW - 224

Squats -

-    up to 325X1 @7

-    290X3, 3, 3, 3, 3 @~7

BB Rows - 

-    195X5 @8

-    195X3, 3, 3 @~7

GHR - BWX11, 8, 7, 8 @8.5/9

supe-set with

Machine Laterals - X8, 8, 8, 7 @8

Incline DB Rear Delt Laterals - 15sX10, 10, 8, 8, 8 @7.5/9

Rower - HIIT; 7 rounds

Humidity was bad in the gym, but I was more mentally prepared for it.  Made myself stay focused during rest breaks on Squats and Rows, and took my time with all the hypertrophy work instead of pushing pace.

I also head my wrist sweat bands today, so that may have made a difference.  And head bands showed up in the mail so everybody better look out.

Pivot. Week 3. Day C.

sRPE @8.5

BW - 224

Deadlift - 

-    up to 360X1 @7.5

-    315X3, 3, 3, 3 @6/7

DB Bench - 65sX9, 7, 6, 6 @8

Cable Rows - X12, 9, 8 @8

BB Curls - 70X7, 6, 6, 6 @8

super-set with

GHR Sit-Ups - BWX8, 7, 6, 5 @~8

Rower - HIIT, 7 rounds

Basement of the building was full of water again, and the humidity in the gym was pretty rough.  DLs felt weak out of the gate, and it's hard to tell if that was environmental or other.  Everything else was fairly flat compared to recent sessions, but overall session RPE was definitely elevated by the atmosphere.

Pivot. Week 3. Day B.

sRPE @7.5

BW - 228

Bench - 

-    up to 205X1 @7

-    185X3, 3, 3, 3 @6.5/7

Leg Press - 2ppsX12, 10, 9, 9 @7.5/8.5

Cable Rows - X12, 10, 9 @~8

super-set with

GHR Sit-Ups - BWX8, 6, 6 @8/9

Machine Standing Calf Raise - X9, 7, 6, 6 @~9

Rower - HIIT; 7 rounds

Back from my last, expected out-of-town trip for a few months.  I'll keep at this "Pivot"/General program through next week, and then plan to jump into a short-ish, Row specialization block.

I haven't done Leg Press in a long time, and performance was WAY off my best, but also standing calf raises were also way down.  Maybe all the swimming I did over the weekend (humble brag)?

Pivot. Week 3. Day A.

sRPE @7

BW - 230*

Squats -

-    up to 315X1 @6.5

-    290X3, 3, 3, 3 @7/7.5

BB Rows - 195X5 @8, 3, 3, 3 @6/7

GHR - BWX10, 8, 8, 7 @7.5/8.5

super-set with

Machine Laterals - X10, 9, 8, 8 @8/8.5

Incline Rear Delt Laterals - 15sX10, 8, 8, 7 @8/8.5

Rower - HIIT; 7 rounds

*used the digital scale instead of the analogue, and that added a couple of pounds?  I threw a 25 on the digital scale and it was ~accurate.

Upped the volume again across the board.  Felt good in the  moment, but later that evening, when I went to get off the couch, things were a bit creaky.  

TBD if I add more volume for the following, final training week of this block or not.  I'm up from ~14 sets per session, to 21 in this session.

Squat and Row both popped up a bit in strength over previous sessions, so....

Pivot. Week 2. Day C.

sRPE @6.5

BW - 227

Deadlift - 

-    up to 355X1 @6.5

-    325X3, 3, 3@~6.5

DB Bench - 65sX9, 7, 7, 6 @~8

Cable Rows - X11, 9, 8 @~8

GHR Sit-Ups - BWX7, 7, 7 @~8

super-set with

Machine Standing Calves - X13, 9, 7 @~9

Rower - HIIT; 7 rounds

I was a bit tentative on DL because of last week's lower back issues, but no problems today.

Backing off of intensity has allowed me to push volume in this "pivot" block to 17 worksets in a session over 2 weeks still with headroom to add more.  The last few blocks before this I've been capping out around 14 worksets before fatigue demanded a change.

I'm glad I gave a shot to pushing intensity instead of volume, but I think I may be a volume boi.  

I've got one more out of town trip this weekend, and then I should finally have a runway for more consistent training for a while.  However, I might let this program run a couple of extra weeks just to see what happens before I go back into another specialization block.

Pivot. Week 2. Day B.

sRPE @7

BW - 228

Bench - 

-    215X1 @7.5

-    185X3, 3, 3 @~7

Hack Squats - 100X9, 8, 8, 7 @~8

Cable Rows - X11, 10, 10 @8

GHR Sit-Ups - BWX8, 7, 7 @8

super-set with

BB Curls - 70X8, 7, 7 @8

Rower - HIIT; 7 rounds

Solid session.  Low back didn't like me using flexion on the cable rows, but was fine with a rigid spine. 

Pivot. Week 2. Day A.

sRPE @6.5

BW - 227

Squat - 

-    up to 305X1 @6.5

-    275X3, 3, 3 @6/7

CS Rows - 115X9, 8, 7, 7 @~8

GHR (Westside/To-Parallel) - BWX8, 8, 7 @8/9

super-set with

Machine Laterals - X10, 9, 8 @8/9

Incline Rear Delt Laterals - 15sX9, 10, 9 @8/9

Rower - HIIT; 7 rounds

Low back felt fine the last day or so after tweaking it during Monday's DLs.  However, I felt some discomfort in my last Squat set.  I started warming up for BB Rows, and it didn't like that at all so I switched to Chest Supported and that was fine.

I started warming up on GHRs with my normal, "jack-knife" technique, but low back felt a little off still.  I switched to a Westside-style only coming down to parallel.  I'm not sure I've ever done those before, but they were much easier than expected; about 2/3 of what I can do jack-knife.  I didn't feel it in my glutes nearly as much, but the hamstrings were clearly the limiter.  A viable alternative for me to leg curls!

Pivot. Week 1. Day C.

sRPE @7.5

BW - 227

Deadlift - 

-    up to 345X1 @6.5

-    315X3, 3 @7/7.5*

DB Bench - 65sX8, 7, 6 @8

Cable Rows - X12, 10 @7.5/8

BB Curls - 70X6, 6 @~8

super-set with

GHR Sit-Ups - BWX8, 7 @8

Rower - HIIT; 7 rounds

*tweaked my back on the first back-off set, and the 2nd back-off set was done with a slow tempo.

I was able to complete the workout without any issue, and the rest of the workout was fine. 

Pivot. Week 1. Day B.

sRPE @6

BW - 227

Bench - 

-    up to 205X1 @6

-    195X3 @7.5, 185X3 @6.5

Hack Squats - 100X8, 8, 8 @~8

Cable Rows - X11, 10 @8

super-set with

GHR Sit-Ups - BWX8, 7 @~8

Machine Standing Calf Raise - X12, 10 @~10

Rower - HIIT; 7 rounds

Out-of-town visitors came in the night before, and performance was a bit muted on this day.  

However, this volume (very similar to what I was doing in the last block) at these RPEs felt fairly easy.  The last few months, I've been pushing higher RPEs on average while being really conservative with volume.  I've been thinking to flip that script a bit and see if pushing volume again while holding back on intensity might alleviate some of the nagging aches and pains that have started to develop.

Pivot. Week 1. Day A.

sRPE @6.5

BW - 228

Squats -

-    up to 305X1 @6.5

-    275X3, 3 @7

BB Rows - 190X5, 3, 3 @8/6.5

GHR - BWX13, 9 @8

super-set with

Machine Laterals - X11, 8 @8.5

Incline DB Rear Laterals - 15sX13, 10 @8/9.5

super-set with

Machine SL Calf Press - X14, 11 @~10

Rower - HIIT; 7 rounds

Back from traveling.  I've got about 3 more weeks of travel/visitors to get through and then maybe I can get a consistent training schedule going for a few months.

Looking to balance this pivot time fairly equally between Push, Pull, Squat, and Hinge with some iso's at the end of sessions for more peripheral muscle groups.  

Also upping HIIT time.

Pivot

sRPE @6

BW - 224

RDL (Beltless w/Straps) - 225X7, 7 @8

CS Rows - 125X7, 6 @~10

Cable Flyes - X9, 11, 10 @7.5/10

super-set with

Cable Rear Delt Flyes - X7, 7, 7 @10

Hypers - BW+25X14, 10 @8.5

super-set with

Machine Press - X12, 10 @~10

Machine Preacher Curls - X9, 7 @~10

super-set with

Machine SL Calf Press - X15, 12 @10

June schedule disruptions are just too much to try and chase consistency in the gym.  Going to go on a Pivot until July and (probably) start a short BB Row focused block. 

Made this session up as I went trying to fill gaps from the last session, and had fun.

Son of a Bench Week 12. Day "C".

sRPE @7.5

BW - 224

Bench - up to 225X1 @8

Lever Incline - 100X9, 8, 7 @~9

Reverse SSB Box Squats - 210X3, 3 @7.5/9

FFE BSS - BWX10, 9 @8.5/9.5

Chins - BWX1, 1 @~8*

super-set with

Seated Leg Curls - X11, 10 @8.5/9.5

Pushdowns - X17, 14 @~9

super-set with

Machine SL Calf Press - X13, 10 @~10

Coming back from a long camping weekend.  Kind of went in and did whatever I felt like doing, but ended up with mostly a "Day C" vibe.

Bench actually felt pretty good.  Maybe a slight peak from the time off.

Got a wild hair to do "Eliminators" (Reverse SSB Box Squats).  Kind of cheated them, though, because I forgot you need to keep the pad high on your neck and a loose grip on the handles to really get the upper back stress you want from these. 

Also threw in some Front Foot Elevated Bulgarian Split Squats (Both Feet Elevated Split Squats?  not sure which is clearest).  I'm thinking these are a likely component of a future Squat specialization block, so wanted to start re-familiarizing myself with them.

My left elbow is generally slightly aggravated all the time now, and starting to having some lingering discomfort in the right.  I've been in some kind of pressing specialization going back to December, and I'm thinking having all this travel interfering with training in June may be an opportunity to just kind of mess around in the gym the rest of the month, and then pivot to something else when I get a clear runway. 

Son of a Bench Week 12. Day B.

sRPE @6.5

BW - 223

Bench - 185X1, 1 @~6

Deadlift - 

-    up to 385X1 @8.5

-    315X5 @6

Machine Flyes - X10, 7, 7 @10

super-set with

Rope Bayesian Curls - X9, 8 @10

Floor DB Rolling Triceps - 45sX8, 6, 5 @10

super-set with

Machine SL Calf Press - X12, 10 @10

Rower - HIIT; 5 rounds

80% Bench singles moved really nicely, and so I thought DL might pop too, but performance was only slightly better than the prior DL session.

My left elbow wasn't feeling great on Rolling Tri's, and is still pretty unhappy the next day.  Hoping it will fade and not impact tomorrow's session.

Son of a Bench Week 12. Day A.

sRPE @7.5

BW - 223

Bench - 

-    up to 225X1 @9

-    185X5 @7

Lever Dips - 205X10, 8, 8 @~10

Circuit:

-    Leg Extensions - X12, 11 @8

-    Adductor Machine - X12, 10 @8

-    Lat Pushdowns - X8, 8 @~9

-    Cable Curls - X10, 8 @8/9

1-Arm DB OH Extensions - 25X10, 9, 7 @~10

super-set with

Machine SL Calf Press - X17, 13 @10

Rower - HIIT; 5 rounds

We threw a dinner party the night before, so I was coming in pretty rough to train in the AM.  However, we're leaving town this weekend for a camping trip, so I had to train if I want to get 3 sessions in this week.  Top-end performance was quite muted.

When it came time for the Hack Squats / Pull-Downs super set, I just could not.  Did an iso circuit instead. 

Son of a Bench Week 11. Day C.

sRPE @

BW - 225

Bench - 190X3, 3 @7

DB Bench - 75sX10(PR), 8, 5 @9/10

BB Rows - 185X6, 6 @~8

super-set with

Seated Leg Curls - X12, 9 @~10

Pushdowns - X12, 10, 9 @10

super-set with

Machine SL Calf Press - X16, 13 @10

Rower - HIIT; 5 rounds

Good session.

Added a rep to DB Bench for a PR with the 75s, and also added a set there.

Son of a Bench Week 11. Day B.

sRPE @7

BW - 226

Bench - 190X1, 1 @~6

Squat - 

-    up to 330X1 @8.5

-    275X5 @7.5

Machine Flyes - X11, 8 @~9

super-set with

DB Curls - 35sX8, 7 @~10

Floor DB Rolling Extensions - 40sX10, 9, 7 @9/10

super-set with

Machine SL Calf Press - X14, 12 @~10

Rower - HIIT; 5 rounds

Life stress is running high, but this session was ok.

Son of a Bench Week 11. Day A.

sRPE @7

BW - 225

Bench - 

-     up to 225X1 @8.5

-    190X5 @7.5

Lever Dips - 205X14, 8 @~10

GHR - BWX16, 10 @9

super-set with

CS Rows - 125X8, 7 @8/9

1-Arm DB OH Extensions - 25X14, 9, 7 @10

super-set with

Machine SL Calf Press - X15, 12 @10

Rower - HIIT; 5 rounds

Stayed out late the night before and was kind of dragging-ass to get into the gym before the early holiday closure.

All things considered, a very solid session.

Son of a Bench Week 10. Day C.

sRPE @7.5

BW - 224

Bench - 185X3, 3 @~7

DB Bench - 75sX9(PR), 6 @9/10

Chin-Ups - BWX2, 2 @7/8

super-set with

Copenhagen Planks - BWX15, 11 @8/9

Pushdowns - X17, 12, 11 @10

super-set with

Machine SL Calf Press - X14, 12 @10

Rower - HIIT; 5 rounds

Haven't been able to get a 3rd session in a training week very often the last month or so, and this one felt good.

When I do get one in, I've usually gotten a DB Bench PR like I did today, and that's always encouraging about the direction my general pressing strength is trending.

Son of a Bench Week 10. Day B.

sRPE @6

BW - 225

Bench - 185X1, 1 @~6

Deadlift - 

-    up to 385X1 @9

-    315X5 @7

Machine Flyes - X10, 8 @~10

super-set with

Rope Bayesian Curls - X7, 7 @10

Floor DB Rolling Tri's - 40sX9, 8, 5 @10

super-set with

Machine SL Calf Press - X12, 10 @10

Rower - HIIT; 5 rounds

Solid session.  I guess that's my heaviest DL since July of '24?  Anyway, like Squats, I moved back-offs from a supplement and on to the main lift to start prepping for more regular work on that lift later in the year.

I'd really  like to hit a Bench PR before I move on to other things, but I need a runway of consistent training and recovery if that's gonna happen.  Naturally, I'm about to be out of town for back-to-back weekends.

Son of a Bench Week 10. Day A.

sRPE @6.5

BW - 223

Bench -

-    up to 225X1 @8.5

-    185X5 @7

Lever Dips - 205X12, 7 @10

Hack Squats - 100X9, 8 @~8

super-set with

Pull-Downs - X10, 7 @8

1-Arm DB OH Extensions - 25X12, 8, 7 @10

super-set with 

Machine SL Calf Press - 195X13, 12 @10

Rower - HIIT; 5 rounds

Facilitated both a Birthday Party and a Memorial at the end of the week.  That prevented me from getting a 3rd session in, and left me coming into this session carrying additional stress.

Pretty good session all things considered!

Son of a Bench Week 9. Day B.

sRPE @7.5

BW - 225

Bench - 195X1, 1 @~7

Squat -

-    up to 325X1 @7.5

-    275X5 @7

Machine Flyes - X11, 9 @10

super-set with

DB Curls - 35sX8, 7 @10

DB Floor Rolling Tri's - 35sX13, 11, 9 @~10

super-set with

Machine SL Calf Press - X13, 11 @10

Rower - HIIT; 5 rounds

Felt like just doing regular squats instead of doing ATG Pause Squats for  my back off.  Later this year, I'll likely to do a Squat focused block, and I'm probably starting to think about getting more technique work in.

This is supposed to be my "Light" / Lower Stress day, and there's something about this day that's more stressful than I want it to be.  Something about supersetting Flyes and Curls and then going to Floor Rolling Tri's is just harder in practice than it looks on paper.  Might need to move some things around and/or swap out some movements.

Son of a Bench Week 9. Day A.

sRPE @7

BW - 224

Bench - 

-    up to 235X1 @9

-    195X5 @7

Lever Dips - 205X13, 9 @~10

GHR - BWX12, 11 @8

super-set with

CS Rows - 115X10, 7 @8

1-Arm DB OH Extensions - 25X12, 8, 7 @10

super-set with

Machine SL Calf Press - X14, 11 @10

Rower - HIIT; 5 rounds

Right Pec was a little sore throughout Benching, but everything turned out ok.

Upped intensity on Lever Dips, and volume on triceps isolation.

Solid session.

Son of a Bench Week 8. Day C.

sRPE @5.5

BW - 223

Bench - 185X3, 3 @7/8

DB Bench - 35sX12, 8 @9

Chins - X2, 2 @8

super-set with

Copenhagen Planks - BWX15, 10 @8/7

Pushdowns - X10, 11 @~10

super-set with

Machine SL Calf Press - X12, 11 @~10

Rower - HIIT; 5 rounds

Very nice little session.  Subjective measures of difficulty (sRPE) have steadily declined all week while ~objective training stress (setsXrepsXRPE) has remained about the same.  So I'll go ahead and start selectively bumping volume and intensity next week. 

Son of a Bench Week 8. Day B.

sRPE @6

BW - 223

Bench - 185X1, 1 @6/7

Deadlift - 315X1 @5

SLDL - 225X5 @4

Machine Flyes - X10, 8 @10

super-set with

Rope Bayesian Curls - X8, 7 @10

DB Floor Rolling Tris - 35sX9, 8 @~8

super-set with

Machine Calf Press - X13, 10 @10

Rower - HIIT; 5 rounds

Nice and easy for the second session back.  

Son of a Bench Week 8. Day A.

sRPE @6.5

BW - 224

Bench -

-    up to 225X1 @8

-    185X5 @7.5

Lever Dips - 205X8, 7 @~8

Hack Squats - 100X8, 7 @8

super-set with

Pull-Downs - X9, 8 @~8

1-Arm DB OH Extensions - 25X10, 9 @~10

super-set with

Machine SL Calf Press - X10, 9 @~10

Rower - HIIT, 5 rounds

Back from a week long trip.  Basically starting the program over.  This session looks almost exactly like the 'A' sessions from the first two weeks.  It will be interesting to see if lifts progress faster, slower, or about the same.

Happy to report that I had not foot/plantar fasciitis issues at all spending 6 days walking around NYC and an upstate farm.  We'll see if any of that discomfort reemerges (i.e. was it due to training?) or if the calf work and switching ~half my conditioning to the rower helped clear that up.

Son of a Bench Week 7. Day B.

sRPE @6

BW - 224

Bench - 185X1, 1 @6.5

Machine Knee Raise - X11, 11 @10

Machine Flyes - X11, 9 @10

super-set with

DB Curls - 35sX8, 6 @10

Pushdowns - X17, 12 @10

super-set with

Machine SL Calf Press - X12, 10 @10

Rower - HIIT, 5 rounds

Just got in and got some work in between weeks off.

Son of a Bench Week 7. Day A.

sRPE @7

BW - 222

Bench -

-    up to 225X1 @8.5

-    185X5 @7.5

Lever Dips - 205X7, 6 @~8

GHR - BWX8, 8 @~8

super-set with

CS Rows - 115X9, 7 @8

1-Arm DB OH Extensions - 25X9, 7 @~8

super-set with

Machine SL Calf Press - X12, 11 @~10

Rower - HIIT; 5 rounds

After a pretty stressful week off, and with a (hopefully more relaxing) week off coming up, I reduced volume and intensity to intro week levels.

My low back is also still giving me a smidge of trouble after going a bit HAM on SLDL last week.

All in all, just trying to #gaintain until I get back.  It's looks like I'll have a summer pattern of 1 month of disruptions and 1 month of consistent training.  

Son of a Bench Week 6. Day B.

sRPE @7.5

BW - 222

Bench - 205X1, 1, 1 @~7

Deadlift - up to 365X1 @7

SLDL - 275X5, 5 @7/8

Pec Flyes - X10, 9, 6 @10

super-set with

Rope Bayesian Curls - X9, 8 @10

Pushdowns - X10, 8, 8 @10

super-set with

Machine Calf Press - X12, 12 @10

Rower - HIIT; 5 rounds

Was feeling a bit too good today and decided to push SLDL without thinking that, because of getting sick, it had been weeks since I DL'd.  And because of ending one training block and starting another, it had been over a month since I SLDL'd 275.  

My back was all "Huh?!," and today it's all "See?!"

It'll probably be fine in a couple of days.

Son of a Bench Week 6. Day A.

sRPE @8

BW - 221

Bench - 

-    up to 240X1 @8

-    205X5, 5 @8/9

Lever Dips - 205X12, 8, 8 @10

Hack Squats - 110X8, 6 @8

super-set with

Pull-Downs - X10, 9 @10

1-arm DB OH Extensions - 25X13, 7, 7 @10

super-set with

Machine SL Calf Presses - X14, 11 @10

Rower - HIIT; 5 rounds

Whew.  A one set increase in Bench volume, and taking most of my accessories to failure instead of to RPE 8 made this the most short-term fatiguing session of the block so far.

I have houseguests this week which mean I'll probably only get one more session in until next week.  I probably need to be prepared to make some judgement calls on next weeks volume and intensity.

Son of a Bench Week 5. Day C.

sRPE @7.5

BW - 225

Bench - 200X3, 3 @7.5/8

DB Bench - 70sX11(PR), 8, 6 @8

BB Rows -

-    190X8(PR) @9

-    165X7, 5 @8

super-set with

Seated Leg Curls - X12, 8 @10

Pushdowns - X13, 10, 8 X10

super-set with

Machine SL Calf Press - X13, 11 @10

Rower - HIIT; 5 rounds

Basically, fully recovered from the cold, and the concomitant down time and fatigue.

DB Bench and BB Row PRs to show for it.  Misloaded the first set of Rows with 10 kg plates instead of 10 lb. plates, so PR, lol!

Also resumed conditioning. 

Son of a Bench Week 5. Day B.

sRPE @7.5

BW - 224

Bench - 220X3, 3 @8

Squat - up to 315X1 @8.5

ATG Pause Squats - 225X5, 5 @7/8.5

Machine Flyes - X9, 8, 6 @10

super-set with

DB Curls - 35sX9, 5 @10

Rope Triceps Pullover Station - X10, 9, 9 @10

super-set with

Machine SL Calf Press - X10, 9 @10

Was at about 90% on this day coming back from the cold.

I've been noticing that the 80% work on the second session is a lot heavier than on the first or third session.  Likely because of fatigue carrying over from the heavier first session.  Think I'll try making these 80% singles instead of triples and save the triples for Day C.  

Rolling Floor Extensions have been bothering my elbow, so I tried that weird seated overhead triceps station across from the Jammer.  It was fine.

Son of a Bench Week 5. Day A.

sRPE @6.5

BW - 225

Bench - 

-    up to 245X1 @9

-    200X5 @8.5

Lever Dips - 205X8, 7, 6 @7/6

Seated Leg Curls - X6, 7 @6/8

super-set with

Rope Lat Pushdowns - X7, 6 @8

1-Arm DB OH Extensions -

-    30X6 @8.5

-    25X6, 6 @8

super-set with

Machine SL Calf Press - 180X17, 13 @~10

Getting on the other side of this gnarly cold and got to the gym again.

My two goals today were:

1)  See if I can work up to something heavy on Bench

2)  Get in volume on everything else regardless of proximity to failure

Was actually able to add weight on Bench over last week although the RPE was higher, too.  That meant my 80% back-off weight was actually a touch lower than last week.

Pulled back on RPE on most everything else and got the volume in.

Subbed leg curls for GHRs because I wasn't sure 180 degree upper body swings would be compatible with sinus pressure.

EX bar lat pushdowns have been bothering my elbow tendinopathy, so I subbed in rope handles and that felt MUCH better.

Similarly, 2-handed DB OH extensions have also been bothering my elbow, so I switched to single-arm and that felt great. 

Son of a Bench Week 4. Day B.

sRPE @7

BW - 224

Bench - 205X1, 1 @~8

Hypers - 35 behind head X7, 6, 5 @8/9

Machine Flyes - X7, 7 @8

super-set with

Rope Bayesian Curls - X6, 6 X8/10

Pushdowns - X18, 7, 7 @10

super-set with

Machine SL Calf Press - X15, 13 @10

Gnarly chest cold interfering with sleep and generally knocking my recovery in the dirt.

Wild how hard singles on Bench were with 80% of Monday's e1RM.

Was no way DL was gonna happen so replaced with weighted Hypers.

Skipped conditioning.

Delayed this session by a day in the hopes I'd feel better.  While I did feel a bit better, my schedule the rest of the week is pretty tight, and so I might not be able to make it in again.  But that's why I train Fully Body: so that schedule disruptions don't result in something getting skipped in a training week.

Son of a Bench Week 4. Day A.

sRPE @ 6.5

BW - 222

Bench - 

-    up to 240X1 @8

-    205X5 @7.5

Lever Dips - 205X11, 9 @10

Hack Squats - 110X9, 7 @8

super-set with

Pull-Downs - X10, 7 @8

DB OH Extensions - 70X8, 5 @10

super-set with

Machine SL Calf Press - X13, 10 @8

Rower - HIIT; 5 rounds

Still adding weight to the top single week-over-week.  Also, this is the easiest the back-off set of 5 @ 80% has felt so far this block.  Still a couple of weeks before I start adding more back-offs on this day.

Also added a rep per set to the AMRAPS on Lever Dips.

The DB OH Extensions are feeling pretty tough right now.  I'm going to back off 10# and go for higher reps starting next week.  See if I can get some momentum going in the 8-12 range and then circle back to 6-10s.  I was supposed to add a 3rd set on this day.  I didn't notice that in the program, but these were so difficult, it's probably for the best.

Son of a Bench Week 3. Day C.

sRPE @6.5

BW - 223

Bench - 200X3, 3 @~7.5

DB Bench - 70sX10(PR), 7 @8

BB Rows - 165X8, 8, 8 @8/9

super-set with

Seated Leg Curls - X9, 8 @~8

Pushdowns - X11, 10 @10

super-set with

Machine SL Calf Press - X13, 10 @~9

Rower - HIIT; 5 rounds

Another PR on DB Bench even still keeping RPE @8.  Next week I push these to AMRAPs, and then start adding volume in the following weeks.

Added a set to BB Rows.  Felt solid.  Probably stay at this weight and rep range for most of this block.

Son of a Bench Week 3. Day B.

sRPE @7

BW - 223

Bench - 200X3, 3, 3 @~8

Squat - up to 315X1 @7.5

ATG Pause Squat - 225X5, 5 @6/7

Machine Flyes - X10, 8 @10

super-set with

DB Curls - 35sX8, 7 @8

Floor DB Rolling Triceps - 40sX10, 7 @10

super-set with

Machine SL Calf Press - X12, 11 @9

Rower - HIIT; 5 rounds

Working out on back-to-back days on a full body program is always a little rough.

Got on autopilot out of the gate and did an extra set of Bench.  Not supposed to add a 3rd set on this day for a few more weeks.  No big deal, just to say I was a little out of it.

Then Squats felt awful on warm-ups until I realized I was using my bench grip hand placement which is narrower than my squat grip.  Got that sorted and things went better.

Everything else was fine.

Son of a Bench Week 3. Day A.

sRPE @6

BW - 224

Bench - 

-    up to 235X1 @8

-    200X5 @8

Lever Dips - 205X10, 8 @10

GHR - BWX11, 8 @8

super-set with

Lat Pushdowns - X8, 8 @~9

DB OH Extensions - 70X8, 6 @10

super-set with

Machine SL Calf Press - X12, 10 @~9

Rower - HIIT; 5 rounds

Both sets of Bench felt strong and smooth at 5# > last week.

Pushing most bench accessories to failure starting this week (not DB Bench yet), and adding volume to non-pressing movements.

Next week, I start adding volume week-over-week to bench accessories.

Son of a Bench Week 2. Day C.

sRPE @6

BW - 222

Bench - 195X3, 3 @7

DB Bench - 70sX9(PR), 7 @~8

Chins - BWX3, 3, 3 @8/10

super-set with

Copenhagen Planks - BWX12, 10 @7.5

Pushdowns - X8, 8 @~9

super-set with

Machine SL Calf Presses - 180X13, 11 @~9

Rower - HIIT; 5 rounds

Was confident DB Bench PRs would start falling this week.  Plenty of room to keep pushing those.

Son of a Bench Week 2. Day B.

sRPE @7

BW - 225

Bench - 195X3, 3 @~8

Deadlift - up to 365X1 @8

SLDL - 225X5, 5 @6

Machine Flyes - X8, 7 @8

super-set with

Rope Bayesian Curls - X8, 6 @8

Floor DB Rolling Triceps - 45sX6, 5 @~9

super-set with

Machine SL Calves - X12, 10 @8/9

Rower - HIIT; 5 rounds

Sleep quality and schedule have been disrupted the last few days, and that may have played into the unexpected heaviness of the first two movements.

Son of a Bench Week 2. Day A.

sRPE @5.5

BW - 225

Bench - 

-    up to 230X1 @8

-    195X5 @8.5

Lever Dips - 205X8, 7 @8

Hack Squats - 110X8, 7 @8

super-set with

Pull-Downs - X9, 7 @8

DB French Press - 70X7, 6 @8

super-set with

Machine Calf Press - X11, 10 @~8

Rower - HIIT; 5 rounds

Solid.  Upped weight a bit on Bench over last week, added some reps to the other things at comparable RPE.

I'll start a targeted increase in Volume later this week, and similar with RPE starting next week. 

Son of a Bench. Week 1. Day C.

sRPE @6

BW - 225

Bench - 190X3, 3 @7.5

DB Bench - 70sX8, 6 @~8

BB Hanging Rows - 165X8, 5 @~8

super-set with

Seated Leg Curls - X10, 8 @8

Pushdowns - X8, 8 @8

super-set with

Machine Calf Press - X10, 9 @~10

Rower - HIIT, 5 rounds

Solid session.  A lot to be optimistic about.

Son of a Bench Week 1. Day B.

sRPE @6.5

BW - 224

Bench - 190X3, 3 @~7

Machine Flyes - X8, 8 @7.5

Squat - up to 315X1 @7

ATG Pause Squats - 225X5 @6.5

super-set with

DB Curls - 35sX8, 8 @7/8

Floor DB Rolling Triceps - 40sX8, 8 @7.5/8

super-set with

SL Machine Calf Press - X9, 9 @~9

Rower - HIIT; 10 minutes

Bench and Squats both felt good today, although all the super-setting anything with Squats always feels extra hard.  I'll try it out for a few more weeks and see if I acclimate.

Son of a Bench Week 1. Day A.

sRPE @5.5

BW - 224

Bench - 

-    up to 225X1 @8

-    190X5 @7.5

Lever Dips - 205X7, 6 @8

GHR - BWX12, 9 @8

super-set with

Cable Lat Pushdowns - X8, 8 @8/9

DB OH Extensions - 70X6, 5 @8

Nice and easy to start off the new block.  Making sure the movements and sequence feel good.

TOTALLY forgot to do either calves or conditioning which are habits I need to get into early before volume and intensity ramp up.

Pressin' Out Week 9. Pivot

sRPE @6

BW - 225

Press - up to 170X0

Machine Flyes - X7, 7, 7 @8/9.5

super-set with

Machine OH JM Press - X6, 7, 6 @9/10

Deadlift - up to 365X1 @7.5

SLDL - 275X5, 5 @~6

Twisting Rope Curls - X10, 8, 7 @9/10

Machine Calf Presses - X8, 9, 9 @8/10

Tried hitting 170 again on Press, but still not there.  Likely, I'll take a few days off then come back and start a Bench focused block.

I've been dealing with some plantar fasciitis or similar the last few months.  Saw direct calf work as one of the suggestions from BBM to maybe help work through it.  I've started taking the bus to and from the gym a bit more to cut back on walking.  Will look to supplement that with some more conditioning work in the gym until this clears up.

Pressin' Out Week 9. MAX

sRPE @6

BW - 225

Press - 

-    up to 1675.5X1(PR) @10

-    170X0, 0, 0

Bench - up to 245X1 @9.5

JM Press - 85X5, 5, 5 @~8

Hack Squats - 150X5, 5 @8

Incline Rear Delt Flyes - 12sX12, 11, 10 @~10

Chipped my best Press for a new PR.  It felt really good, so I made several runs at 170 with no luck.

Was still feeling good, and thinking about pivoting to Bench focus for a while, so I went ahead and worked up on it.  That's my first straight bar bench since 7/3/24 when I hit 250.  Not a bad place to start if that's what I decide to do.  

Pressin' Out Week 9. Day C.

sRPE @ 7

BW - 226

Press - 125X3, 3, 3 @~7

High Incline DB Bench - 55sX11, 8, 6 @10

Deficit Flexion Rows - 145X9, 9 @9/10

super-set with

Seated Leg Curls - X10, 8 @~10

Pushdowns - X9, 8, 7 @~10

Almost skipped this session because of schedule.  But also maybe a sign that overall stress (life, gym, etc.) is starting to get a bit much, and may need to look at a pivot.

If things are going well on Monday, I could try to chip my lifetime Press PR, and then pivot to the next thing.

Pressin' Out Week 9. Day B.

sRPE @8

BW - 223

Press - 125X3, 3, 3 @~7

Cable 1-Arm Front "Y" Raise - X11, 9, 8 @10

Squat - up to 275X1 @6

super-set with

Lying DB Curls - 20sX11, 9 @9/10

ATG Pause Squats - 225X5, 5  @7/8

PJR Pullovers - 60X9, 9, 9 @7.5/8.5

Didn't push so hard on the PL Squats this week, and don't feel so beat up the next day. Still a tough session.

Possibly this training block is starting to have run it's course.

Pressin' Out Week 9. Day A.

sRPE @7.5

BW - 224

Press - 

-    up to 160X1 @10

-    135X3, 3, 3 @7/8.5

Cambered Bar Bench - 155X6, 6, 6 @8/9.5

GHR - BWX12, 10 @8

super-set with

Machine Pullovers - X11, 9 @8/9

EZ OH Extensions - 55X13, 11, 9, 8 @10

Top end strength wasn't quite in the same place as last week on the Press.

Upped reps on Cambered Bench and OH Extensions over last week.

Pressin' Out Week 8. Day C.

sRPE @7.5

BW - 223

Press - 125X3, 3, 3 @7

High Incline DB Bench - 50sX13, 9, 9, 8 @~10

Chins - BWX3, 3, 3 @7.5/9

super-set with

Copenhagen Planks - BWX14, 14 @~9

Pushdowns - X14, 9, 8 @10

Solid session.

Need to be better about doing Copenhagen Planks.  They just hit different than the adductor machine.

Pressin' Out Week 8. Day B.

sRPE @7.5

BW - 222

Press - 125X3, 3, 3 @7/8

1-Arm Cable Front Y Raise - X14, 11, 10 @~10

Deadlift - up to 365X1 @7

super-set with

Rope Bayesian Curls - X14, 13 @10

SLDL - 275X5, 5 @6/7

PJR Pullovers - 60X8, 8, 8 @8/9

Going to try and work some supersetting back in as sessions are starting to get longer.

Pressin' Out Week 8. Day A.

sRPE @8

BW - 225

Press - 

-    up to 165X1 @10

-    135X3, 3, 3 @7/9

Cambered Bench - 155X5, 5, 5 @7/9

Hack Squats - 100X10, 10 @~9

Pull-Downs - X12, 9 @~10

1-Arm DB OH Extension - 25X14, 12, 8, 7 @~10

Was feeling fatigued walking into the gym, so I took a lot of time with  my Press warm-ups.  Things started feeling pretty good as I hit 135, and I ended up tying my PR.

Despite going heavy on Press, Cambered Bench felt about the same as last week.

Because Squats were so hard last week, I decided to do something a bit more stressful than Roman Chair Squats for my Squat assistance today.

Beat the log book on pulldowns.

All the EZ bars were weirdly occupied, so I did single arm OH extensions.

Much longer session today because more warm-ups were needed on the first 3 movements, and doing unilateral work on the last one. 

Pressin' Out Week 7. Day C.

sRPE @8

BW - 224

Press - 125X3, 3, 3 @~7

High Incline DB Bench - 50sX14, 8, 8, 7 @10

Deficit Flexion Rows - 145X8, 8, 8 @8.5/10

Seated Leg Curls - X15, 13 @~10

Pushdowns - X16, 13, 10 @10

Wasn't feeling Seated DB Press today so switched to High Incline DB Bench.

Getting better acclimated to the Deficit Flexion Rows.  Still a ways to go.

Beat the log book on leg curls.

Felt like I got hit by a truck after Squats in the prior session.  Made everything today harder.  I'm super annoyed when this happens.  The only way I've found to really avoid it is to have frequent Squatting in my program, but that makes all my programs Squat focused, and I went through years of always having Squat be my best lift because of it.  Anytime I try to get away and try to really build up other lifts, Squatting starts to bury me.  But there I was again last night, starting to write out a frequent Squat program when what I really wanted to do was move on to Bench and Rows after this.  Oh well.

Pressin' Out Week 7. Day B.

sRPE @7.5

BW - 225

Press - 125X3, 3, 3 @7

Incline DB Raise - 15sX16, 12, 10 @10

Squat - up to 335X1 @9

ATG Pause Squat - 225X5, 5 @7/8

Lying DB Curls - 20sX12, 8 @10

PJR Pullovers - 55X14, 11, 10 @8/10

Sets of 125X3 felt easier across the board since I moved up to that weight for my light days.

Did a PL Squat for the first time since 7/1/24, and ripped my shorts wide open.  Gains.

Technique on the regular Squat was a bit wonky, so there's room to get that round back into form as this was on par with my best ATG Pause singles.

Beat the recent log book on Incline Raise, Lying Curls, and Triceps Pullovers.

Pressin' Out Week 7. Day A.

sRPE @7.5

BW - 226

Press - 

-    up to 155X1 @9.5

-    135X3, 3, 3 @7/8

Cambered Bar Bench - 155X5, 5, 5 @7.5/8

GHR - BWX16, 13 @~9

Machine Pullovers - X17, 14 @9.5

EZ OH Extensions - 55X12, 10, 8, 7 @10

Had to leave town unexpectedly for a few days last week, and missed a training session.

Top single on Press was about the same as last week, but back-offs were maybe a tad stronger.

Over the previous 6 weeks, I'd hit a few PRs on DB Bench, so I decided to swap it out for Cambered Bar Bench.  I will likely pivot to focusing on Bench after this Press-focused training runs it's course.  Cambered Bench allows me to start splashing in some skill work on that while continuing to "overload" the delts beyond what I can OHP, but still with a lengthened movement.

Really tried to "beat the log book" instead of just "punching the clock" and add reps on GHR and Pullovers over recent performance while maintaining good technique.  I do a lot of GHRs, and that's definitely a PR at anything close to this BW. 

After all that, Overhead Extensions went in the tank a bit on the initial sets, lol.

Pressin' Out Week 6. Day B.

sRPE @7.5

BW - 223

Press - 125X3, 3, 3 @7.5

Incline DB Raise - 15sX15, 11, 9 @~10

Deadlift - up to 365X1 @7

SLDL - 275X5, 5 @8

Rope Bayesian Curls - X12, 8 @10

PJR Pullovers - 55X13, 10, 8 @9/10

Decided I might start working PL Deadlifts and Squats back in just as singles before rep work on the longer ROM variations.  This my first PL DL since July.  Only about 5% off from my e1RM back then, so it seems like all the SLDL work has allowed me to maintain pretty well.  

I cut this off @ RPE 7.  This is probably the heaviest absolute weight I've lifted at all since July, and it felt like my back was starting to struggle a lot more than my lower extremities.  About to do a quick out of town trip, and didn't want to risk dealing with a back tweak during travel.  This is just a starting point, anyway, for working the heavier stuff back in.

Pressin' Out Week 6. Day A.

sRPE @7.5

BW - 225

Press -

-    up to 155X1 @9.5

-    135X3, 3, 3 @7.5/8.5

DB Bench - 65sX14(PR), 9, 6 @~10

Roman Chair Squats - BWX11, 10 @~9

Pulldowns - X11, 8 @10

EZ OH Extensions - 55X16, 11, 7, 7 @10

Upped the top single a bit on Press, and grabbed another Rep PR on DB Bench.