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. GPP Session C.

sRPE @5

BW - 209

Toes-to-Bar - BWX5, 5, 5, 5 @7/9

Incline DB Curls - 25sX14, 13, 10 @7.5/8.5

super-set with

DB OH Extensions - 50X13, 12, 9 @7.5/9.5

Airdyne - LISS; 30 minutes

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

sRPE @6.5

BW - 209

Wide-Grip DL - 

365X1 @~7

then up to 355X3 @~7.5

DB Incline - up to 70sX4 @7.5

Squat - up to 295X5@8

Band-Assisted Reverse Nordic Curls - BWX6, 6, 6 @9/10

Airdyne - HIIT; 14 minutes

BBM Gen.S+C Block 2. Cycle 1. GPP Session A.

sRPE @6

BW - 206

Chin-Ups - BWX6, 6, 5 @8/~9

Leg Raise on Dips Bars - BWX7, 7, 7, 8 @7.5/9

Rower - HIIT; 14 minutes

Airdyne - LISS; 30 minutes

Time will be short on the following session so I moved the conditioning to this one.

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

sRPE @6.5

BW - 209

High Bar Squat - 

275X1 @6.5

drop-down and work up to 265X3 @7

Press - up to 110X6 @7.5

Push-Press - up to 135X5 @~8

Band-Assisted Nordic Curls - BWX8, 6, 5 @9/7.5

Airdyne - HIIT; 14 minutes

BBM Gen.S+C Block 1. Cycle 4. GPP Session

sRPE @6

BW - 207

Drag Curls - 40X20, 16, 14, 9 @9/10

super-set with

Tempo Bench Dips - BWX22, 16, 15, 11 @8/9

Toes-to-Bar - BWX6, 6, 6, 6 @8/10

Lever Shrugs - Myo-Reps; 200X21, 5X5, 13, 5X5

Lat Pushdowns - X14, 12, 11, 9 @8.5/10

Airdyne - HIIT; 12 minutes

Squeezing stuff in before I go out of town.

BBM Gen.S+C Block 1. Cycle 3. Session C.

sRPE @6.5

BW - 204

Trap Bar Deadlift - 

345X5 @8

315X5, 5, 5 @~6

Deficit Pushup Plus - BWX13, 10, 9 @8.5/9

Belt Squat - 125X2; EMOM; 10 minutes

Band Reverse Nordics - BWX7, 6 @9/10

Airdyne - HIIT; 12 minutes

Schedule crunched again this week, so moved heavy session to Thursday and got in conditioning while I was at it. 

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

sRPE @6.5

BW - 204

Pause Swiss Bar Bench - 

160X5 @8

150X5, 5, 5 @5.5/6

Leg Press - 3ppsX8, 8, 8 @6.5

Lever Shrugs (myo-reps) - 200X20(straps),5X5, 14(straps), 5X5 @8/9

Copenhagen Planks - BWX15, 15 @~7

Airdyne Bike - LISS; 25 minutes

Surprised how hard the Swiss Bar Bench is.

Leg Press all paused at bottom.

Shrugs all held at the top.

BBM General S+C Block 1. Cycle 1. GPP Session.

sRPE @6

BW - 206

Pull-Ups - BWX3, 3, 3 @~9

Toes-to-Bar - BWX4, 4, 4 @6.5/8

Drag Curls - 40X16, 14, 11 @7.5/8.4

super-set with

Bench Dips - BWX18, 14, 12 @6.5/8

Rower - HIIT; 12 minutes

Airdyne - LISS; 25 minutes

Couldn't get to all the GPP sessions this week, so I crammed the "main" movements from each one into a single, Saturday session. 

BBM PB I Block 2. Cycle 3. GPP Session C.

sRPE @6

BW - 204

Toes-to-Bar - BWX6, 6, 6 @~7/8.5

DB Hammer Curls - 30sX14, 14, 13 @6/10

super-set with 

DB OH Extensions - 45X15, 12, 10 @7/10

Rower - HIIT; 20 minutes

Airdyne - LISS; 30 minutes

BBM PB I Block 2. Cycle 3. GPP Session B.

sRPE @5

BW - 207

Curls - 50X20, 16, 14 @~9

super-set with

BW Skullcrushers - BWX15, 15, 13 @7/8.5

Pull-Downs - X17, 13, 12, 10 @~9.5

Airdyne - HIIT; 20 minutes

BBM PB I Block 2. Cycle 2. GPP Session B.

sRPE @5

BW - 205

Curls - 50X17, 15, 12 @~8

super-set with

BW Skullcrushers - BWX14, 14, 13 @6.5/9

Pull-Downs - X12, 10, 8, 8 @~10

Airdyne - HIIT; 20/140sec.; 11 rounds (20 minutes)

BBM PB I Block 2. Cycle 1. GPP Session C.

sRPE @5.5

BW - 202

Toes-to-Bar - BWX7, 7, 7, 7 @7/9

DB Hammer Curls - 30sX13, 13, 13 @7.58

super-set with

DB OH Extensions - 

30X15 @5.5

45X14, 10 @7.5/9

Rower - HIIT; 20/140 seconds; 11 rounds (20 minutes)

Airdyne - LISS; 30 minutes

BBM PB I Block 2. Cycle 1. GPP Session B.

sRPE @5.5

BW - 204

Curls - 50X16, 14, 12 @~9

super-set (0:30 rest) with

BW Skullcrushers - BWX12, 13, 14 @7/8

Pull-Downs - X16, 12, 10, 10 (straight-weight) @~9/10

Airdyne - LISS; 30 minutes

I've never done BW/Inverted Skullcrushers before.  Pretty fun.  I just did them on the curl bar after I racked it.

BBM PB I Block 1. Cycle 5. GPP Session A.

sRPE @5.5

BW - 205

Chins - BWX5, 5, 5, 5 @8.5/9

DB Rolling Triceps - 40sX13, 13, 13 @~7

Hanging Leg Raise w/Front Lever - BWX8, 8, 8 @~8

Airdyne - LISS; 30 minutes

BBM PB I Block 1. Cycle 4. GPP Session A.

sRPE @6

BW - 203

Chins - BW+5X4, 4, 4, 4 @8/9

DB Rolling Triceps - 40sX13, 13, 13 @7/9

Hanging Leg Raise w/ Lever - BWX9, 8, 5 @8.5/10

Airdyne Bike - LISS; 30 minutes

Since I've been able to do full Toes-to-Bar, I've been modifying the way I do HLRs to parallel.  I wasn't sure what to call it, but looking at calisthenics resources, it appears to be called a front lever.  I'm sure it's not a full lever, but I haven't taken video yet to see where it is.  Pretty taxing on grip strength. 

BBM PB I Block 1. Cycle 3. GPP Session A.

sRPE @6

BW - 204

Chins - BWX4, 4, 4, 4 @~8

DB Rolling Triceps - 40sX13, 13, 13 @~8

Hanging Leg Raise - BWX8, 8, 8 @7.5/9.5

Airdyne Bike - LISS; 30 minutes

First regular GPP session after a couple weeks of schedule disruption.  Everything was fine if creaky.

BBM LFT Block 2. Cycle 5. GPP Session A.

sRPE @5.5

BW - 204

Curls - 50X15, 12, 10 @9/10

Toes-to-Bar - BWX5, 5, 7, 5 @7/9

Airdyne Bike - HIIT; 20 sec./140 sec.; 16 minutes (9 rounds)

Another Volume PR on TTB.  Even after not doing them for a week, I feel like I'm leaving this block with much more control over this movement than ever before.

BBM LFT Block 2. Cycle 3. GPP Session A.

sRPE @6

BW - 202

Curls - 50X15, 11, 10 @~9

Decline Leg/Hip Raise - BWX10, 8, 8, 8 @7/8

Airdyne Bike - LISS; 30 minutes

BBM LFT Block 2. Cycle 2. GPP Session A.

sRPE @6

BW - 203

Curls - 

50X13, 10 @9

40X12 @9

Decline Leg/Hip Raise - BWX9, 8, 6, 7 @8/9

Airdyne Bike - LISS; 30 minutes

Tightened up technique on curls again.  Really trying to fuse my elbows to my ribs in front of my lats.  Brought down the weight/reps I could use.