BBM Gen.S+C Block 2. Cycle 4. Session B.

sRPE @7

BW - 208

WG Bench - 

210X1 @6.5

207.5X3 @7.5

190X3, 3, 3 @5/6

Squat w/ Chains - 250+45X6, 6, 6 @~7

Pull-Downs - 

Ramping Sets X10, 10, 10 @6.5/9

Back-Offs X10, 10 @~9

Tempo Copenhagen Planks - BWX8, 8, 8 @~8

Stationary Bike - HIIT; 16 minutes

BBM Gen.S+C Block 2. Cycle 3. Session B.

sRPE @7.5

BW - 207

WG Bench - 

210X1 @7

205X3 @7.5

190X3, 3, 3 @~6

Squat w/Chains - 240+45X6, 6, 6 @~6.5

Pull-Downs - X10, 10, 10 , 10 @5/8 (ramping sets)

Tempo Copenhagen Planks - BWX7, 7, 7 @7/8

Had to work later than normal on this day, and was really gassed after bench.  Then Chain Squats only added to it.  That's all to say: skipped conditioning, lol. 

BBM Gen.S+C Block 2. Cycle 2. Session B.

sRPE @6.5

BW - 207

WG Bench - 

205X1 @~7

200X3 @7.5

190X3, 3, 3 @~6

Squat w/ Chains - 240+45X6, 6, 6 @7

Pull-Downs - X10, 10, 7, 10 @7/10

Tempo Copenhagen Planks - BWX6, 6, 6 @~7/9

Airdyne - HIIT; 14 minutes

BBM Gen.S+C Block 2. Cycle 1. Session B.

sRPE @6

BW - 205

Wide-Grip Bench (middle fingers on rings) - 

215X1 @8

work back up to 200X3 @8

Chains Squat - up to 245+45X6 @8

Pull-Downs - up to X10 @8

Rushed schedule again today.  Had to skip hip planks. 

Never done WG bench before.  Just picked the grip that seemed "natural."

Haven't don't Squat w/Chains in a while.  Didn't have good lengths of feeder chains anymore at the gym, so the chains ended up hanging free at the top.  Not ideal.  I pivoted from Pause Squats to Chain Squats at the last minute because I've been thinking about how difficult it's been to translate lighter work such as variations and higher reps, especially on Squat, to lower rep work.  Wondering if adding in "overload" work might better prepare me when I transition back to low reps on "main" movements. 

Block 7. Cycle 2. Session B.

BW - 226

Waist - 42.5"

Bench -
237.5X1 @8
242.5X1 @8.75
247.5X1 @9.25
215X4 @~8
195X7 @8.25

Chain Squats - 300+45(345)X3, 3, 3, 3@8

Deadlift Paused below Knee - 290X4, 4, 4 @~7.5

Solid session.

Tried to push Bench a bit a overshot slightly.  Still a slight increase in e1RM over last time.

Also pushed Chains Squats.  I had adductor DOMS going into my last session with these, and knew that was limiting me.  Upped the bar weight by 15# this time, and these were @8 max.  Felt good.

Did NOT want to DL afterwards, however.  Could have gone up in weight on these a little bit, but was just feeling gassed and ready to get it over with so stuck with the target weights.

Video is of top sets, and final work sets.

Block 7. Cycle 1. Session B.

BW - 223

Waist - 42.75"

Bench -
230X1 @ 8
235X1 @8.75
240X1 @8.75
215X4 @8.5
212.5X4 @8.25
190X7 @7.75

Chain Squats - 285+45(330)X3, 3, 3, 3, @8

Pause Deadlift - 285X4, 4, 4 @~8

Interesting session.

Bench was a little bit difficult to get dialed-in, but I did hit my target top single relatively easily, but then the back-off weights didn't quite line up with that projection.  I think execution on the top set was just above average.

I'd expected to get a lot more weight on the bar for Chain Squats.  I was struggling with some lingering adductor DOMS from Monday's Squat session, and that was likely a confounder.  I'd expect this to climb as I get re-acclimated to regular training.  Still, the proprioception of the heavy weight in the walk out and the descent may be a bigger factor that I anticipated.  I'd been hoping for an e1RM on these 5-10% over regular squat, but this was only about 0.7%. 

Pause Deadlifts went slightly better than expected.  Had targeted 90% of Deadlift TM.  We'll see what the actual DL ends up being on Friday.

Video is of top sets and final work sets in each rep range.