S/B/D/R+ Week 3. Day C.

sRPE @8.5

BW - 227

Deadlift w/Straps -

-    up to 355X1 @8

-    315X3, 3, 3, 3, 3 @7/7.5

DB Bench - 60sX9, 7, 7, 6 @~8

Pull-Downs w/Straps - X10, 9, 8 @8/9

Cable Curls - X10, 9, 8, 8, 8 @~8

super-set with

Machine Knee Raise - X7, 7, 7, 7 @~8

Stationary Bike - HIIT; 0:20/1:40; 14 minutes

Tough session.  Not sure if it was general end of the week fatigue, the added volume from this week catching up with me, or just normal ups-and-downs of training.  Looking forward to a couple of days off.

S/B/D/R+ Week 3. Day B.

sRPE @8

BW - 223

Bench - 

-    up to 225X1 @9

-    185X3, 3, 3, 3, 3 @7/7.5

FFE BSS - BWX11, 10, 8, 6 @8/9

NG Cable Rows - X10, 10, 8 @~8

super-set with

Bent Knee GHR Sit-Ups - BWX8, 8, 6 @~8

Machine Standing Calf Raises - X8, 7, 7, 6 @8/9

Stationary Bike - HIIT; 0:20/1:40; 14 minutes

Felt good coming in today, but Bench was flaaaaaat.  Everything else seemed fine.

S/B/D/R+ Week 3. Day A.

sRPE @7.5

BW - 225

Squats - 

-    up to 350X1 @8.5

-    295X3, 3, 3, 3, 3 @6/7

BB Rows w/Straps - 

-    up to 200X5 @8

-    200X3, 3, 3 @~7.5

GHR - BWX10, 9, 8, 8 @~8

super-set with

Machine Laterals - X12, 9, 9, 8, 8 @8/9

Cable Rear Delt Flyes - X9, 9, 7, 6, 6 @8/9.5

Stationary Bike - HIIT; 0:20/1:40; 14 minutes

Weather was great, and focus was strong.  Feels good to be able to handle this volume right now

S/B/D/R+ Week 2. Day C.

sRPE @ 8

BW - 225

Deadlift - 

-    up to 355X1 @8

-    315X3, 3, 3, 3 @~7

DB Bench - 60sX9, 7, 7, 7 @8

Pull-Downs - X10, 9, 8 @8

Cable Curls - X11, 11, 10, 10 @~8

super-set with

GHR Sit-Ups BWX9, 7, 6, 6 @~8

Stationary Bike - HIIT; 0:20/1:40; 14 minutes

Had to work out Saturday morning instead of Friday afternoon, and I felt the difference.  DL top set was awful, but the back-offs were ok.

Tried Cable Curls instead of BB Curls as I'm still waiting for this elbow issue to resolve.  It feels fine most of the time now, but after workouts and in the AM it can be really tight, and still makes me second guess how I'm going to pick things up, etc. in the everyday b/c sometimes it hurts when I do.

S/B/D/R+ Week 2. Day B.

sRPE @7.5

BW - 220

Bench - 

-    up to 225X1 @8

-    195X3, 3, 3, 3 @7.5/8.5

FFE BSS - BWX11, 10, 9, 8 @8

Cable Rows - X11, 10, 9 @8

super-set with

GHR Sit-Ups - BWX9, 8, 6 @8

Machine Standing Calves - X8, 7, 8, 7 @~8

Stationary Bike - HIIT; 0:20/1:40; 14 minutes

Solid session.  I've been taking a bit more time on my warm-up singles this week trying to feel out where my top set should be.  On both Squat and Bench, I re-took my last warm-up single and both times found the 2nd set easier allowing me to go for something higher on the top set.  Patience, I guess.

S/B/D/R Week 2. Day A.

sRPE @8

BW - 223

Squats - 

-    up to 325X1 @7

-    290X3, 3, 3, 3 @7/7.5

BB Rows w/Straps -

-    up to 200X5 @8.5

-    200X3, 3, 3 @~8

GHR - BWX10, 9, 9, 8 @~8

super-set with

Machine Laterals - X11, 10, 9, 7 @~8

Cable Rear Delt Flyes - X9, 8, 7, 6 @8

Added about 1 set per movement over last week.  Looking to add more volume week over week, and start upping the intensity on top singles next week.

sRPE is mainly high because of the heat and humidity in the gym. Otherwise, this was a solid session.

Skipped conditioning to grab a bus to the grocery store and beat the next rain storm.

S/B/D/R Week 1. Day C.

sRPE @8

BW - 228

Deadlift - 

-    up to 365X1 @7

-    325X3, 3, 3 @~7

DB Bench - 60sX8, 8, 7 @8

Pull-Downs - X8, 8, 7 @8/10

BB Curls - 60X9, 8, 7 @8

super-set with

GHR Sit-Ups - BWX8, 7, 6 @8/8.5

Stationary Bike - HIIT; 0:20/1:40; 14 minutes

I was already dragging much ass coming into a hot and humid gym today, so the workout was a slog.

Nevertheless, DL was better than expected.

S/B/D/R Week 1. Day B.

sRPE @7

BW - 223

Bench - 

-    up to 215X1 @7.5

-    190X3, 3, 3 @7.5/8.5

FFE BSS - BWX12, 10, 10 @8/9.5

Cable Rows - X11, 9, 9 @8

super-set with

GHR Sit-Ups - BWX11, 8, 7 @8

Machine Standing Calves - X7, 7, 7, 7 27.5/10

Stationary Bike - HIIT; 0:20/1:40; 14 minutes

I've been low-key a coward about putting Front Foot Elevated Bulgarian Split Squats into my program regularly, and yes:  they suck.  Time to get good at them!

Fun session.

S/B/D/R Week 1. Day A.

sRPE @6.5

BW - 224

Squats - 

-    up to 325X1 @7.5

-    285X3, 3, 3 @6/8

BB Rows w/Straps - 

-    up to 185X6 @8

-    185X3, 3, 3 @4.5/8

GHR - BWX10, 9, 8 @8/9

super-set with

Machine Laterals - X10, 8, 8 @~8

Cable Rear Delt Flyes - X8, 8, 7 @7.5/9

Stationary Bike - HIIT; 0:20/1:40; 14 minutes

Really enjoyed this program layout prior to the Rows specialization block so going back to it for a few weeks.  This was a fun session.

Forearms didn't like the 'D' attachment on the rear delt flyes, but a buddy had mentioned using the single rope attachments.  I tried those and they felt GREAT.  

Off Day Training

 sRPE @5

Press - 

-    up to 115X1 @5

-    105X6 @8

-    75X12, 9 @~8

CS Rows - 100X10, 8, 7 @~8

1-Arm DB OH Extensions - 15X15, 10, 6 @8/10

Lever Shrugs (strapless) - 200X22, 16 @10

Just went in and trained with a pal doing mostly whatever he felt like.

Reap What You Row Week 4. Day B.

sRPE @6

BW - 224

LH Trap DL - 

-    up to 315X1 @5

-    315X3, 3 @7

Cable Rear Delt Flyes - X8, 8, 7 @8/9

super-set with

Cable Flyes - X9, 9, 9 @8/9

Machine Standing Calves - X8, 8, 7, 7 @8/9

Stationary Bike - HIIT; 0:20/1:40; 14 minutes

Skipping BB Rows the rest of the week before the next block to give elbow and wrist more room to keep healing up.

Switched to low handle Trap Bar for the same reason.  I forgot how steep the learning curve on these are having not done them for a while.  All reps were awkward.

Reap What You Row Week 4. Day A.

sRPE @7.5

BW - 224

BB Rows -

-    up to 225X3 @9

-    161X8  @6.5

-    185X6, 6 @8/8.5

Pulldowns - X9, 8, 7 @8

Hack Squats - 100X8, 8, 6 @8

super-set with

Lever Incline - 70X8, 8, 7 @8

BB Curls - 65X9, 7, 6, 7 @8/9

I thought I was really strong on Rows today, until I realized the bumpers I was using were 15 kgs and not 45 lbs.  

Still that's around a 10 lb. increase in E1RM over the last few weeks even while working around elbow and wrist issues. Not a bad place to be in the last week of this block.

I'll pivot next week to a more balanced S/B/D/R block (like the previous one) to assess where I'm at, and then plan my next move.

Reap What You Row Week 3. Day C.

sRPE @7

BB Rows w/Straps - 170X5, 5, 5 @5.5/7.5

1-Arm DB Rows w/Straps - 90X11, 9, 7, 6 @~8

Swiss Bar Bench -

-    up to 160X1 @6

-    150X3, 3 @8

super-set with 

Seated Leg Curls - X8, 7, 7 @8

1-Arm Cable Wrist Extensions - X8, 7, 7 @9/8

super-set with

Rope Pushdowns - X12, 10, 8 @8

Stationary Bike - HIIT; 0:20/1:40; 14 minutes

Subbed in NG Bench to keep stress off elbows and wrists.  Things are maybe feeling a bit better in those areas.