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 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 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.

Pressin' Out Week 8. Day C.

sRPE @7.5

BW - 223

Press - 125X3, 3, 3 @7

High Incline DB Bench - 50sX13, 9, 9, 8 @~10

Chins - BWX3, 3, 3 @7.5/9

super-set with

Copenhagen Planks - BWX14, 14 @~9

Pushdowns - X14, 9, 8 @10

Solid session.

Need to be better about doing Copenhagen Planks.  They just hit different than the adductor machine.

Chin-Up War Week 4. Day C.

sRPE @8

BW - 226

Chins - BWX2, 2, 2 @6.5/7

Pull-Downs - X17, 12, 10, 9 @10

Copenhagen Planks - BWX21, 14 @10

Dips - 

-    up to BW+70X2 @10

-    BW+45X5, 5 @9/9.5

Bayesian Curls - X14, 9 @~10

Ok session.  Starting to get some nagging shoulder discomfort outside the gym.  I'll see how this week goes, and then maybe do a slight deload and/or pivot to some different movements.

Chin-Up War Week 2. Day C.

sRPE @7.5

BW - 222

Chins - BWX2, 2, 2 @~7.5

Pull-Downs - X11, 7 @10

Copenhagen Planks - BWX18, 14 @9/10

Dips - 

-    up to BW+65X1 @8.5

-    BW+45X5, 5 @9/10

Bayesian Curls - X13, 10@9.5/10

Solid session before I head to Monroe Cheese Days for the weekend.

Rows, Legs, Pecs, Triceps

sRPE @6.5

BW - 223

BB Rows - 

-    up to 225X6 (PR) @10

-    185X5, 5, 5 @6.5

Copenhagen Planks - BWX21, 14, 12, 12 @9/10

1-Arm Cable Flye - X12 @8

super-set with

1-Arm Cable Pushdown X15 @8

I haven't really pushed lower-rep BB Rows in almost 10 years. Glad I've gotten stronger since then, lol.

This is probably the hardest I've ever pushed Copenhagen Planks.  Somewhat because I've developed more proficiency with the movement, and partially because I put them earlier in the session and not super-setted.

The cable stack I started to work on for my Pec and Triceps work was all jacked up.  I started to look around for something else, and then just decided I was over it.

Deadlift, Hips, Pecs, Curls

sRPE @8

BW - 223

Deadlift - 

-    up to 425X1 @9.5

-    365X1, 1, 1 @~8

Little Hipper -

-    GHR - BWX12, 12, 10 @~10

super-set with

-    Copenhagen Planks - BWX19, 14, 13 @9/10

DB Flye Partials - 15sX13, 11, 8 @10

super-set with

Lying DB Curl Partials - 15sX13, 9, 7 @~10

Deficit DL, Hips, Dips, Curls

sRPE @8

BW - 225

Deficit Deadlift - 

-    up to 385X1 @9

-    315X3, 3, 3 @~7

"Big Hipper" Supersets -

-    Hanging Hip and Flexed Knee Raise - BWX8, 7, 6 @8.5/10

-    GHR - BWX15, 13, 11 @7/10

-    Copenhagen Planks - BWX15, 13, 14 @7/10

Dips - BWX7, 7, 7 @~9

super-set with

Lying DB Curls - 15sX12, 10, 10 @9/10

Deficit DLs always take some getting acclimated to when I haven't done them for a while.  Figuring out belt placement for reasonable comfort, getting the starting position right, etc.  Back-off sets are helpful for this.

Still felt fresh enough afterwards to do some of the bigger "Big Hipper" movements.  Also gym was empty enough that I could use the benches by the Belt Squat for Copenhagens which is my preferred spot.

Dips were weak.  Late in the session, so ok, but weak.  

Upper Back, Hips, Triceps

sRPE @7

BW - 227

Upper Back Attack (all done with Thoracic Extension/Flexion) -

-    Cable Rear Delt Rows - X18, 14, 14 @10

    -    Rest-Pause Long ROM Partial - X7 @10

-    Cable Rows - X17, 13, 12 @10

    -    Rest-Pause Long ROM Partial - X7 @10

-    Cable Scapular Retractions - X13, 12, 12 @10

    -    Rest-Pause Long ROM Partial - X7@10

Big Hipper Super-Sets -

-    GHR Bent-Knee Sit-Ups - BWX11, 11, 10 @8.510

-    GHR - BWX13, 10, 10 @9/10

-    Copenhagen Planks - BWX12, 11, 10 @8.5/10

BW JM Press - BWX10, 9, 9 @~10

I'd encourage anyone to try incorporating Thoracic motion and Long ROM Partials with their upper-back hypertrophy training.  The thoracic extension/flexion feels like a more complete movement, and the partials give a very compelling burn.

Got to try the full "Big Hipper" super-set idea out.  Chose to also try out a bent-knee GHR sit-up variation instead of my usual Hanging Leg Raise.  Thinking is that the bent knee will stretch out the Rectus Femoris and hit it a bit harder as a result.

I think you could go really nuts with super-setting Hip Flexion, Extension, and Adduction.  The most ridiculous version I can think of is Hanging Toes-to-Bar, RDLs, Sumo Belt Squat.  Recovery better be on point for that.  On the other end of the spectrum, you could do Seated Knee Raises, 45 Degree Hypers, and the Adduction machine.  

Upper Back, Hips

sRPE @7

BW - 227

Upper-Back Attack - 

-    CS Rows - 100X16, 12, 10 @9.5/10

-    CS Scap Retractions - 100X12, 12, 11 @9.5/10

-    CS Rear Delt Rows - 45X15, 13, 10, @9.5/10

-    Cable Rear Delt Flyes - X9, 9, 7 @10

"Little Hipper" -

-    HLR - BWX7, 6, 6 @8.5/9

super-set with

-    Cophenhagen Planks - BWX15, 12, 12 @8/9

Only plan going in today was Chest-Supported Rows.  Decided to just park myself at the CS Row and do a bunch of upper back stuff.  The CS rear delt rows were a little funky so I hit some rear delt flyes to make sure they got good and worked.

If I was going to do this again, I might start out with the Flyes then go CS Rear Delts -> CS Rows - > CS Retractions.  Or maybe it would depend on whether I was prioritizing Rear Delts vs. General Upper Back.

I've had an idea of super-setting HLR, GHR, and Cophenhagens, and in my mind I was calling it "The Big Hipper."  I did GHR in the previous session, so I did a "little" version.  

Here the next day, my upper back is very fatigued, and my hips are very sore.

3 Day SBD. Cycle 2. Session A.

sRPE @7.5

BW - 219

Squats -

up to 295X1 @5.5

280 (80%)X3, 3, 3 @~6

Plate Deficit DL - 315 (74% of DL)X2, 2, 2, 2 @5/6

Copenhagen Planks - BWX12, 12, 12 @7.5/10

DB Curls - 25sX11, 11, 9 @7/10

super-set with

Decline Leg/Hip Raises - BWX5, 5, 3 @7/10

Took a lot more time with my Squat warm-ups.  Gave time for my HR to come down between warm-ups sets, and focused generally on being more "ready" for the next set even though they were just warm-ups.  Usually I basically just re-load the bar and go.  Ended up with a slight improvement in the top single over prior weeks, and also was able to add a 3rd back-off set without feeling like it added significantly to acute fatigue.

Similarly, I was able to add a 4th set to the Deficit DLs.  Fatigue was still good, but between longer warm-ups and getting pulled into a couple of conversations, it took about an hour to get through the first two movements.

Accessories were all good, but I was already an hour and a half in at this point (and got to the gym late).  TL;DR:  I skipped conditioning.

3 Day SBD. Cycle 1. Session A.

sRPE @7

BW - 224

Squats - 

up to 295X1 @6

275 (80%)X3, 3 @6

Plate Deficit DL - 300(74% of DL)X2, 2, 2 @~5.5

Copenhagen Planks - BWX10, 10, 10 (each side) @7/8

DB Curls - 25sX10, 10, 10 @7/8

super-set with

High Incline Leg/Hip Raises - BWX5, 5, 3 @8/10

Stationary Bike - HIIT; 10 minutes

Using a mix of RPE targets and %'s this block on the strength movements.  Assistance movements generally approaching failure.  Autoregulating volume across the board to try and walk out of the gym feeling fresh-to-fine.

I called an audible and added in the Leg/Hip raises.  I feel like since I've not been doing the Toes-to-Bar, I'm feeling more hip extensor discomfort following Squat workouts.  However, this super-set also increased sRPE for the day.  

Still tempted to take this approach on lower focus day of cutting Biceps volume and super-setting in hip extensor work.  Just have to play it by ear.

Mid-Rep Volume PRs. Week 6. Session A.

sRPE @8.5

BW - 216

Squat - 

325X1 @7.5

255X10, 10, 10 @7/8

Press - 

115X1 @7.5

70X20 @10

GHR w/ Back Raise - BWX18, 15 @~9

Copenhagen Planks - BWX10, 10 @8/9.5

255 for 3 sets of 10 is a Volume PR on Squats.

70 for 20 reps is a Rep PR on Press.

That's gonna be it for pushing lower body stuff this week.  Fatigue is getting pretty high.  I'll see if I can grab some more Rep PRs on Curls, Bench, and Dips, but will mark through Squats and Deadlifts before starting a new block next week.

Mid-Rep Volume PRs. Week 4. Session A.

sRPE @7.5

BW - 211

Squats - 

315X1 @7.5

225X10, 10, 10  @6

Press - 

125X1 @8

70X18 @9

GHR w/ Back Extension - BWX20, 16 @~7.5

Copenhagen Planks - BWX8, 8 @7

70X18 on Press is a Rep PR.

Backed off volume on everything but Squats because sRPE was creeping so high last week, and was starting to feel a bit crushed by everything.

Backed off weight on Squats post weekend travel because they were feeling weak and unstable and why push it.

Mid-Rep Volume PRs. Week 3. Session A.

sRPE @8.5

BW - 208

Squats - 

325X1 @7.5

240X10, 10, 10 @6.5/8

Press -

115X1 @6.5

85X12, 12 @8/10

70X17 @10

GHR w/ Back Raise - BWX16, 15, 15 @7/8

Copenhagen Planks - BWX9, 9, 8 @7.5/8

Was totally gassed after last set of Squats.  Top end strength on Press was in the trash at that point, but I still managed to eke out another rep on the AMRAP set over last week.

Mid-Rep Volume PRs. Week 2. Session A.

sRPE @7

BW - 210

Squat - 

315X1 @6.5

235X10, 10 @6.5/7

Press - 

125X1 @8

85X12, 12 @8/9

70X16 @10

GHR w/ Back Raise - BWX15, 14, 14 @7/8

Copenhagen Planks - BWX8, 8, 8 @7/8.5

Upped the back-off weight on Squats, and added a second set.  Will add a 3rd next week and maybe up the weight.  250 for 3X10 for a Volume PR.  

85 for 2X12 is a Volume PR on Press (I've never done 2X12 on Press before, lol).

Mid-Rep Volume PRs. Week 1. Session A.

sRPE @6.5

BW - 211

Squat - 

315X1 @7

225X10 @6

Press - 

120X1 @6

85X12 @8.5

70X15 @10

GHR - BWX14, 13 @7/9

Tempo Copenhagen Planks - BWX8, 8 @8/9

Intro week where I'll only work up to one set in each rep range on the big movements, and look to add sets next week, and then be at "full volume" by week 3.

Squat came in a little lower than I projected, but my technique's been such a mess that I wanted to be conservative and try to focus on sitting back and getting the stretch a bit closer to parallel.

First back-off set took a lot out of me for the AMRAP.  Starting off this block with an AMRAP with 70#, and goal is to get that up to 20 before increasing weight.

Cut a set off of the planks because the first sets were bothering my knees a little, and the second sets were just hard at the same reps.

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.