Pivot. Week 1. Day A.

sRPE @6.5

BW - 228

Squats -

-    up to 305X1 @6.5

-    275X3, 3 @7

BB Rows - 190X5, 3, 3 @8/6.5

GHR - BWX13, 9 @8

super-set with

Machine Laterals - X11, 8 @8.5

Incline DB Rear Laterals - 15sX13, 10 @8/9.5

super-set with

Machine SL Calf Press - X14, 11 @~10

Rower - HIIT; 7 rounds

Back from traveling.  I've got about 3 more weeks of travel/visitors to get through and then maybe I can get a consistent training schedule going for a few months.

Looking to balance this pivot time fairly equally between Push, Pull, Squat, and Hinge with some iso's at the end of sessions for more peripheral muscle groups.  

Also upping HIIT time.

Pivot

sRPE @6

BW - 224

RDL (Beltless w/Straps) - 225X7, 7 @8

CS Rows - 125X7, 6 @~10

Cable Flyes - X9, 11, 10 @7.5/10

super-set with

Cable Rear Delt Flyes - X7, 7, 7 @10

Hypers - BW+25X14, 10 @8.5

super-set with

Machine Press - X12, 10 @~10

Machine Preacher Curls - X9, 7 @~10

super-set with

Machine SL Calf Press - X15, 12 @10

June schedule disruptions are just too much to try and chase consistency in the gym.  Going to go on a Pivot until July and (probably) start a short BB Row focused block. 

Made this session up as I went trying to fill gaps from the last session, and had fun.

Son of a Bench Week 12. Day "C".

sRPE @7.5

BW - 224

Bench - up to 225X1 @8

Lever Incline - 100X9, 8, 7 @~9

Reverse SSB Box Squats - 210X3, 3 @7.5/9

FFE BSS - BWX10, 9 @8.5/9.5

Chins - BWX1, 1 @~8*

super-set with

Seated Leg Curls - X11, 10 @8.5/9.5

Pushdowns - X17, 14 @~9

super-set with

Machine SL Calf Press - X13, 10 @~10

Coming back from a long camping weekend.  Kind of went in and did whatever I felt like doing, but ended up with mostly a "Day C" vibe.

Bench actually felt pretty good.  Maybe a slight peak from the time off.

Got a wild hair to do "Eliminators" (Reverse SSB Box Squats).  Kind of cheated them, though, because I forgot you need to keep the pad high on your neck and a loose grip on the handles to really get the upper back stress you want from these. 

Also threw in some Front Foot Elevated Bulgarian Split Squats (Both Feet Elevated Split Squats?  not sure which is clearest).  I'm thinking these are a likely component of a future Squat specialization block, so wanted to start re-familiarizing myself with them.

My left elbow is generally slightly aggravated all the time now, and starting to having some lingering discomfort in the right.  I've been in some kind of pressing specialization going back to December, and I'm thinking having all this travel interfering with training in June may be an opportunity to just kind of mess around in the gym the rest of the month, and then pivot to something else when I get a clear runway. 

Son of a Bench Week 12. Day B.

sRPE @6.5

BW - 223

Bench - 185X1, 1 @~6

Deadlift - 

-    up to 385X1 @8.5

-    315X5 @6

Machine Flyes - X10, 7, 7 @10

super-set with

Rope Bayesian Curls - X9, 8 @10

Floor DB Rolling Triceps - 45sX8, 6, 5 @10

super-set with

Machine SL Calf Press - X12, 10 @10

Rower - HIIT; 5 rounds

80% Bench singles moved really nicely, and so I thought DL might pop too, but performance was only slightly better than the prior DL session.

My left elbow wasn't feeling great on Rolling Tri's, and is still pretty unhappy the next day.  Hoping it will fade and not impact tomorrow's session.

Son of a Bench Week 12. Day A.

sRPE @7.5

BW - 223

Bench - 

-    up to 225X1 @9

-    185X5 @7

Lever Dips - 205X10, 8, 8 @~10

Circuit:

-    Leg Extensions - X12, 11 @8

-    Adductor Machine - X12, 10 @8

-    Lat Pushdowns - X8, 8 @~9

-    Cable Curls - X10, 8 @8/9

1-Arm DB OH Extensions - 25X10, 9, 7 @~10

super-set with

Machine SL Calf Press - X17, 13 @10

Rower - HIIT; 5 rounds

We threw a dinner party the night before, so I was coming in pretty rough to train in the AM.  However, we're leaving town this weekend for a camping trip, so I had to train if I want to get 3 sessions in this week.  Top-end performance was quite muted.

When it came time for the Hack Squats / Pull-Downs super set, I just could not.  Did an iso circuit instead. 

Son of a Bench Week 11. Day C.

sRPE @

BW - 225

Bench - 190X3, 3 @7

DB Bench - 75sX10(PR), 8, 5 @9/10

BB Rows - 185X6, 6 @~8

super-set with

Seated Leg Curls - X12, 9 @~10

Pushdowns - X12, 10, 9 @10

super-set with

Machine SL Calf Press - X16, 13 @10

Rower - HIIT; 5 rounds

Good session.

Added a rep to DB Bench for a PR with the 75s, and also added a set there.

Son of a Bench Week 11. Day B.

sRPE @7

BW - 226

Bench - 190X1, 1 @~6

Squat - 

-    up to 330X1 @8.5

-    275X5 @7.5

Machine Flyes - X11, 8 @~9

super-set with

DB Curls - 35sX8, 7 @~10

Floor DB Rolling Extensions - 40sX10, 9, 7 @9/10

super-set with

Machine SL Calf Press - X14, 12 @~10

Rower - HIIT; 5 rounds

Life stress is running high, but this session was ok.

Son of a Bench Week 11. Day A.

sRPE @7

BW - 225

Bench - 

-     up to 225X1 @8.5

-    190X5 @7.5

Lever Dips - 205X14, 8 @~10

GHR - BWX16, 10 @9

super-set with

CS Rows - 125X8, 7 @8/9

1-Arm DB OH Extensions - 25X14, 9, 7 @10

super-set with

Machine SL Calf Press - X15, 12 @10

Rower - HIIT; 5 rounds

Stayed out late the night before and was kind of dragging-ass to get into the gym before the early holiday closure.

All things considered, a very solid session.

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 10. Day B.

sRPE @6

BW - 225

Bench - 185X1, 1 @~6

Deadlift - 

-    up to 385X1 @9

-    315X5 @7

Machine Flyes - X10, 8 @~10

super-set with

Rope Bayesian Curls - X7, 7 @10

Floor DB Rolling Tri's - 40sX9, 8, 5 @10

super-set with

Machine SL Calf Press - X12, 10 @10

Rower - HIIT; 5 rounds

Solid session.  I guess that's my heaviest DL since July of '24?  Anyway, like Squats, I moved back-offs from a supplement and on to the main lift to start prepping for more regular work on that lift later in the year.

I'd really  like to hit a Bench PR before I move on to other things, but I need a runway of consistent training and recovery if that's gonna happen.  Naturally, I'm about to be out of town for back-to-back weekends.

Son of a Bench Week 10. Day A.

sRPE @6.5

BW - 223

Bench -

-    up to 225X1 @8.5

-    185X5 @7

Lever Dips - 205X12, 7 @10

Hack Squats - 100X9, 8 @~8

super-set with

Pull-Downs - X10, 7 @8

1-Arm DB OH Extensions - 25X12, 8, 7 @10

super-set with 

Machine SL Calf Press - 195X13, 12 @10

Rower - HIIT; 5 rounds

Facilitated both a Birthday Party and a Memorial at the end of the week.  That prevented me from getting a 3rd session in, and left me coming into this session carrying additional stress.

Pretty good session all things considered!

Son of a Bench Week 9. Day B.

sRPE @7.5

BW - 225

Bench - 195X1, 1 @~7

Squat -

-    up to 325X1 @7.5

-    275X5 @7

Machine Flyes - X11, 9 @10

super-set with

DB Curls - 35sX8, 7 @10

DB Floor Rolling Tri's - 35sX13, 11, 9 @~10

super-set with

Machine SL Calf Press - X13, 11 @10

Rower - HIIT; 5 rounds

Felt like just doing regular squats instead of doing ATG Pause Squats for  my back off.  Later this year, I'll likely to do a Squat focused block, and I'm probably starting to think about getting more technique work in.

This is supposed to be my "Light" / Lower Stress day, and there's something about this day that's more stressful than I want it to be.  Something about supersetting Flyes and Curls and then going to Floor Rolling Tri's is just harder in practice than it looks on paper.  Might need to move some things around and/or swap out some movements.

Son of a Bench Week 9. Day A.

sRPE @7

BW - 224

Bench - 

-    up to 235X1 @9

-    195X5 @7

Lever Dips - 205X13, 9 @~10

GHR - BWX12, 11 @8

super-set with

CS Rows - 115X10, 7 @8

1-Arm DB OH Extensions - 25X12, 8, 7 @10

super-set with

Machine SL Calf Press - X14, 11 @10

Rower - HIIT; 5 rounds

Right Pec was a little sore throughout Benching, but everything turned out ok.

Upped intensity on Lever Dips, and volume on triceps isolation.

Solid session.

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 8. Day B.

sRPE @6

BW - 223

Bench - 185X1, 1 @6/7

Deadlift - 315X1 @5

SLDL - 225X5 @4

Machine Flyes - X10, 8 @10

super-set with

Rope Bayesian Curls - X8, 7 @10

DB Floor Rolling Tris - 35sX9, 8 @~8

super-set with

Machine Calf Press - X13, 10 @10

Rower - HIIT; 5 rounds

Nice and easy for the second session back.  

Son of a Bench Week 8. Day A.

sRPE @6.5

BW - 224

Bench -

-    up to 225X1 @8

-    185X5 @7.5

Lever Dips - 205X8, 7 @~8

Hack Squats - 100X8, 7 @8

super-set with

Pull-Downs - X9, 8 @~8

1-Arm DB OH Extensions - 25X10, 9 @~10

super-set with

Machine SL Calf Press - X10, 9 @~10

Rower - HIIT, 5 rounds

Back from a week long trip.  Basically starting the program over.  This session looks almost exactly like the 'A' sessions from the first two weeks.  It will be interesting to see if lifts progress faster, slower, or about the same.

Happy to report that I had not foot/plantar fasciitis issues at all spending 6 days walking around NYC and an upstate farm.  We'll see if any of that discomfort reemerges (i.e. was it due to training?) or if the calf work and switching ~half my conditioning to the rower helped clear that up.

Son of a Bench Week 7. Day B.

sRPE @6

BW - 224

Bench - 185X1, 1 @6.5

Machine Knee Raise - X11, 11 @10

Machine Flyes - X11, 9 @10

super-set with

DB Curls - 35sX8, 6 @10

Pushdowns - X17, 12 @10

super-set with

Machine SL Calf Press - X12, 10 @10

Rower - HIIT, 5 rounds

Just got in and got some work in between weeks off.

Son of a Bench Week 7. Day A.

sRPE @7

BW - 222

Bench -

-    up to 225X1 @8.5

-    185X5 @7.5

Lever Dips - 205X7, 6 @~8

GHR - BWX8, 8 @~8

super-set with

CS Rows - 115X9, 7 @8

1-Arm DB OH Extensions - 25X9, 7 @~8

super-set with

Machine SL Calf Press - X12, 11 @~10

Rower - HIIT; 5 rounds

After a pretty stressful week off, and with a (hopefully more relaxing) week off coming up, I reduced volume and intensity to intro week levels.

My low back is also still giving me a smidge of trouble after going a bit HAM on SLDL last week.

All in all, just trying to #gaintain until I get back.  It's looks like I'll have a summer pattern of 1 month of disruptions and 1 month of consistent training.  

Son of a Bench Week 6. Day B.

sRPE @7.5

BW - 222

Bench - 205X1, 1, 1 @~7

Deadlift - up to 365X1 @7

SLDL - 275X5, 5 @7/8

Pec Flyes - X10, 9, 6 @10

super-set with

Rope Bayesian Curls - X9, 8 @10

Pushdowns - X10, 8, 8 @10

super-set with

Machine Calf Press - X12, 12 @10

Rower - HIIT; 5 rounds

Was feeling a bit too good today and decided to push SLDL without thinking that, because of getting sick, it had been weeks since I DL'd.  And because of ending one training block and starting another, it had been over a month since I SLDL'd 275.  

My back was all "Huh?!," and today it's all "See?!"

It'll probably be fine in a couple of days.

Son of a Bench Week 6. Day A.

sRPE @8

BW - 221

Bench - 

-    up to 240X1 @8

-    205X5, 5 @8/9

Lever Dips - 205X12, 8, 8 @10

Hack Squats - 110X8, 6 @8

super-set with

Pull-Downs - X10, 9 @10

1-arm DB OH Extensions - 25X13, 7, 7 @10

super-set with

Machine SL Calf Presses - X14, 11 @10

Rower - HIIT; 5 rounds

Whew.  A one set increase in Bench volume, and taking most of my accessories to failure instead of to RPE 8 made this the most short-term fatiguing session of the block so far.

I have houseguests this week which mean I'll probably only get one more session in until next week.  I probably need to be prepared to make some judgement calls on next weeks volume and intensity.