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.