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.