High-Rep Volume PRs. Week 5. Session B.

sRPE @7

BW - 213

Chin-Ups - BWX7, 5, 3, 3 @9/7

Pull-Downs - X8, 8 @8/9

BB Curls - 55X15, 15, 15, 15 @7/8.5

EZ OH Extensions - 55X16, 16 @9/10

Stationary Bike - LISS; 10 minutes

If I'd taken a longer rest after the first set, I might have gotten a volume PR on Chins.  Oh, well.  Maybe next week!

55 for 4 sets of 15 is a Volume PR on straight-bar Curls.

Did some conditioning again.  Ankle seemed mostly fine.  I probably need to just start doing it every day again.  When I'm in the habit of doing conditioning, it's no big deal.  But when I stop, it's always hard to start again.

High-Rep Volume PRs. Week 4. Session B.

sRPE @6

BW - 214

Chins - BWX6, 6, 3, 3 @9.5/8

Pull-Downs - X8, 8 @~7

Curls - 50X14, 14, 14, 14 @6.5/7

EZ OH Extensions - 50X15, 15 @8/9.5

Rower - LISS; 10 minutes

50 for 4 sets of 14 is a Volume PR on Curls.

Tried out some LISS on the Rower to see how the Achilles would feel.  I felt some twinging at minute 5, and decided to shut it down at minute 10.  BUT no increase in general discomfort afterwards to now (the following morning).  Will start sprinkling it back in a couple times a week and see if I can progress back to HIIT.

Maintenance. Week 1. Session F.

sRPE @6

BW - 214

Toes-to-Bar - BWX4 @9

Chest-Supported Rows - 90X19 @9

Stationary Bike - LISS; 20 minutes

Maintenance. Week 1. Session B.

sRPE @6

BW - 210

Chins - BWX6 @10

Pull-Downs - X17 @9.5

Stationary Bike - LISS; 20 minutes

BBM Peaking Block. Cycle 3. Session A

sRPE @8.5

BW - 212

Squat - 

335X1 @7

350X1 @8

325X2 @7

305X2, 2, 2, 2 @5.5/7

CG Bench - 

205X1 @~7

195X2, 2, 2, 2 @5

Plate Deficit DL - 

365X3 @7.5

345X2, 2  @~6

Back-Glute-Ham-Raise - BWX14, 14, 14 @6.5/7

Stationary Bike - LISS; 20 minutes

Aggravated my shoulder somehow on squat warm-ups.  Made the whole session a slog.  Mostly just stayed at the same weights as last week.

BBM Peaking Block. Cycle 1. Session A.

sRPE @6.5

BW - 211

Squat - up to 315X5 @7.5

CG Bench - up to 185X6 @~8

Plate Deficit DL - up to 315X6 @7

GHR - BWX12, 12, 12 @~7

Stationary Bike - LISS; 20 minutes

Ended up just taking a 5 day break around the Thanksgiving holiday.  Rather than try to finish out the (already extended) General S+C template, I decided to jump right into prep for a mock meet on 12/31.

After all the lower specificity training the last few blocks, I had to really hold my emotions back and stay calm.  Tried to funnel all the arousal into extreme focus on technique.  In particular, reminding myself that the supplemental lifts can help build technical cues on the mains if I let them.

BBM Gen.S+C Block 2. Cycle 4. GPP Session A.

sRPE @6.5

BW - 206

Chins - BW+10X6, 6, 5, 5 @8.5/10

Leg Raise on Dips Bars - BWX12, 12, 10, 10 @8/9

Bike - LISS; 20 minutes

215.5 (BW+10) for 2X6 is a Volume PR on chins.

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

sRPE @6

BW - 208

Toes-to-Bar - BWX7, 7, 7, 7 @8/10

BB Curls - 55X16, 14, 8 @8/10

super-set with

Cable Pushdowns - X17, 17, 17 @6.5/8.5

Cable Rows - X17, 12, 10 @8.5/10

Rower - LISS; 25 minutes

Schedule tight again.  Kind of combined GPP sessions, but also had to cut GPP short.

BBM Gen.S+C Block 2. Cycle 3. GPP Session A.

sRPE @6.5

BW - 205

Chin-Ups - BWX7, 7, 6, 6 @~7.5/9

Parallel Bar Leg Raise - BWX11, 11, 10, 9 @7.5/9

Rower - LISS; 35 minutes

205 (BW) for 2X7 and 4X6 are both Volume PRs on chins.  Been awhile.

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

sRPE @5

BW - 208

BB Curls - 55X15, 13, 11 @8/9

super-set with

Straight-Bar Pushdowns - X16, 16, 16 @7/8.5

Cable Rows - X16, 12, 12 @7.5/8.5

Rower - LISS; 30 minutes

Airdyne bike is out of order so I'll probably just be using the rower for the foreseeable. 

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

sRPE @5.5

BW - 205

Chins - BW+10X5, 5, 4 @8/10

Parallel Bar Leg Raises - BWX10, 10, 8, 8 @8/8

Rower - LISS; 30 minutes

Stopped fighting the swing on the PBLR's and instead just tried to control the eccentric.  Yeah, I got more reps, but everything was also a lot smoother, and I still really feel the abs working.

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. GPP Session B.

sRPE @5

BW - 206

Curls - 55X14, 12, 10 @8/9

super-set with

Straight-Bar Pushdowns - X15, 14, 13 @6.5/8

Cable Rows - X15, 11, 11 @7.5/8

Rower - LISS; 30 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 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 Gen.S+C Block 1. Cycle 2. GPP Session A.

sRPE @6.5

BW - 206

Pull-Ups - BWX4, 4, 3 @9/9.5

GHR Sit-Ups - BWX10, 12, 14 @6.5/8

Drag Curls - 40X17, 14, 12 @8/10

super-set with

Paused Bench Dips - BWX20, 15, 13 @7.5/9

Lat Pushdowns - X10, 12, 7 @6.5/10

Rower - LISS; 25 minutes

Schedule is tight this week, so combined Tuesday and Thursday into one workout.  Will have to slap Thursday's conditioning onto the Wednesday session.

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 4. GPP Session A.

sRPE @6

BW - 204

Chins - BW+5X6, 6, 5, 4, 4 @9/10

Decline Leg/Hip Raise - BWX6, 6, 6 @7/8

Rower - LISS; 15 minutes

Kind of feeling over this training block.

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 A.

sRPE @5

BW - 206

Chins - BWX6, 6, 5, 4, 4 @8/8

Decline Leg/Hip Raise - BWX6, 6, 6, 6 @~6

Rower - LISS; 20 minutes