BBM Gen.S+C Block 2. Cycle 2. GPP Session B. +Westside Team Training

sRPE @8

BW - 206

DE Bench (various grips) - 10 sets of 3 up to ?198ish?

Reverse Grip Bench - up to 198X3 @10

Toes-to-Bar - BWX6, 6, 6, 6 @7/9

DB Incline Curls - 25sX15, 14, 7 @7.5/10

super-set with

DB OH Extensions - 

50X14, 9 @9//10

40X9 @10

Worked out early with a bunch of long-time gym friends that train together in a Westside-style conjugate system.  We were moving too fast and using kilo plates, so I couldn't keep track of the actual weight lifted on DE Bench.

We decided to then max out on Reverse Grip Bench.  I've never done it before so that was exciting.

Was definitely out of gas by the time I got to the Bis'n'Tris.  Skipped conditioning.

Maintenance / Rehab Block. Week 3. Day 1.

BW - 227

Press - 140X5, 5, 5

Chin-Ups - BWX8, 6, 4, 4, 4 (26 total)

Pull-Downs - X10, 10, 10 (straight-weight; same weight as previous)

BB Curls - 50X10, 10

Press still moving pretty well.  Last warm-up felt a touch heavy, but the worksets were fairly smooth.  Last set shown.

Was supposed to be Pull-Up day today, but I got it twisted.  Whatevs.  6 reps on the 2nd set would be a recent best.  Been working my way through PPST3, and was just reading the section on Dynamic Effort on TM.  It mentioned that it has worked for weighted-chins, and it got me thinking that maybe I'd been a bit "slow" in my execution of initial reps.  So I really attached these sets and tried to accelerate as fast as possible out of the bottom.  May have made a difference.

Got more reps with the same weight as last time on pull-downs.  I'll take this weight one more time going for 10-12 on each set, and then move up.

Curls felt stronger this week.