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.