3 Day SBD. Cycle 2. Session F.

sRPE @7.5

BW - 224

SBD singles at 80, 85, 90% of last e1RM:

-    Squat - 280, 295, 315X1 @5/7.5

-    Bench - 190, 205, 215X1 @5.5/8

-    Deadlift - 335, 355, 380X1 @5/8.5

CS Rows - 125X9, 8, 6 @7.5/10

super-set with

Machine Press - X11, 11, 11 @7/10

Tough day at the office.  Trained in the AM which is seldom great for me.  Everything just felt blunted.  Squats were flat, but Bench and DL both dropping off a bit the last couple of weeks.

4 weeks in, Squat is flat or up slightly, and Bench is up overall.  DL has actually regressed a bit.  See if we get a bounce-back the next couple of weeks or if it's time to switch things up.

3 Day SBD. Cycle 2. Session C.

sRPE @7.5

BW - 221

SBD singles at 80, 85, 90% of last e1RM:

-    Squat - 280, 295, 315X1 @4/7.5

-    Bench - 195, 210, 220X1 @5/8

-    Deadlift - 335, 355, 380X1 @4/8

Pull-Downs - X10, 10, 6 @8/10

super-set with

Hammer Incline - 

125X6 @10

70X9, 9 @10

Squats were solid.  Bench felt like I was carrying over specific fatigue from the previous session, and DL felt like it was hit by fatigue in general.

This day was feeling a little too low volume, so I'm adding in a pressing supplement.  Definitely over-shot the weight on the first set.

3 Day SBD. Cycle 1. Session F.

sRPE @7

BW - 220

SBD singles at 80, 85, 90% of last e1RM:

-    Squats - 275, 290, 310X1 @4.5/7.5

-    Bench - 185, 200, 210X1 @5/7

-    Deadlift - 340, 360, 385X1 @5/8

CS Rows - 130X8, 8, 8 @8/10

Rower - HIIT; 10 minutes

Bench and DL are both showing improvement at the end of the first, full cycle.  Squat has been flat.  I do wonder if some of that is that Squat is always first in the session.  I've been stretching out my warm-ups to see if that would help, but I often just don't feel both warm and clear-headed in a session until the 2nd or 3rd movement.

Most folks these days eschew elaborate warm-up routines before starting the "real" lifting, but maybe it would be worth dabbling in a little circuit or something.

3 Day SBD. Cycle 1. Session C.

sRPE @6.5

BW - 220

SBD singles at 80, 85, 90% of last e1RM:

-    Squat - 275, 290, 310X1 @5/7.5

-    Bench - 180, 195, 205X1 @5/7.5

-    Deadlift - 330, 340, 360X1 @4/6.5

Pull-Downs - X11, 8, 9 @9/10

Stationary Bike - HIIT; 10 minutes

First SBD day "in" the program (as opposed to the test day at the start).

Squats felt a bit heavy on my back, but performance was on target.

Bench felt better without the ab DOMS in the last session, but performance was about the same.

DL was the big winner this session as RPEs were well lower than expected.

3 Day SBD. Cycle 0. Session 0.

sRPE @6.5

BW - 224

Squat - 265, 285, 305X1 @4/7

Bench - 175, 195, 205X1 @4/7.5

Deadlift - 325, 345, 365X1 @5/7.5

Pull-Downs - X10, 10, 8 @9/10

Testing out this SBD Concept for a new SBD-focused block of training.  

Basically working up to what would be last warm-ups, and then hitting some pulldowns.  A pretty fast and easy session, but I've said my goal if I did a strength-focused block again is FIRST not to walk out of the gym feeling ground down.  So this is like a very low fatigue skill day?  That means most of the stimulus will have to come on the other days.

Basically, just a fun and easy session.  TBD if it can be a productive part of a training cycle.