Off Day Training

 sRPE @5

Press - 

-    up to 115X1 @5

-    105X6 @8

-    75X12, 9 @~8

CS Rows - 100X10, 8, 7 @~8

1-Arm DB OH Extensions - 15X15, 10, 6 @8/10

Lever Shrugs (strapless) - 200X22, 16 @10

Just went in and trained with a pal doing mostly whatever he felt like.

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 B.

sRPE @6.5

BW - 205

Paused CG Bench - 185X5 @7.75

Paused Swiss Bar Bench - 150X5, 5, 5 @5.5/6.5

Leg Press - 3ppsX10, 10, 10 @~7

Lever Shrugs Myo-Reps - 200X20 (w/straps), 5X5, X11 (w/straps), 5X5 @9/10

Copenhagen Planks - BWX16, 16 @~8

Swiss Bar was occupied when I got there, so I worked up to something heavy-ish on Paused Close Grips, and switched to Swiss Bar for my back-offs.

Was really "kicking the sled through the wall" on leg press today.  Much explosive, very burn.

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. Session B.

sRPE @7

BW - 205

Paused Swiss Bar Bench - up to 160X5 @7.5

Leg Press - up to 270X8 @~6.5

Tempo Lever Shrugs (myo-reps) - 200X17 w/straps, 5, 5, 5, 5, 5 @~7

Copenhagen Planks - BWX11, 11 @~7

Got my COVID booster and flu shot the day before this session, and I was WIPED OUT.  I expect a lot of these numbers to jump next week if I'm feeling more normal.

Was originally going to do Paused Close Grip Bench on this day, but made a last minute decision to switch to the Swiss Bar.  Trying to commit to exploring unfettered low-specificity this block.

Similarly, I was going to do Chest-Supported Rows, but decided to do machine shrugs instead.  I've been dealing with nagging trap achiness the last couple of blocks, and want to see if a little burst of direct trap training can make a positive difference. 

Copenhagen Planks were weirdly strong out of the gate.

Inclines

BW - 215

Inclines -
BarX20
95X5
115X5
135X5
155X5, 5, 5, 5, 5

Lever Shrugs - 380X10, 10, 10, 10

Rear Delt Machine - X12, 12, 12, 12

P.T. asked me to start working in some workouts in the 3-5 rep range.

Inclines

BW - 214

Incline Bench -
BarX20
95X5
115X4, 3
135X2
155X1
140X8, 8, 8, 8, 8

Lever Shrugs (held at top) -
290X5
380X10, 10, 10
super-set with
Rear Delt Machine - X10, 10, 8, 8

Volume day for bench.  Kept rests at 30-45 seconds between work sets.  Last reps were kind of challenging on the last set.

Shrugs and rear delts were really hard today for some reason.

LRB Back & DL. Deadlift

BW - 211

Deadlift -
135X5
185X4
225X3
275X2
295X3, 3, 3, 3, 3

T-Bar Rows - 2 platesX18

Lever Shrugs (3 sec. hold at top) -
380X3
470X3
560X3
610X3
430X20

Hypers - BW+10X16, 16, 16 (plate behind head)

Rope Hammer Curls - X100

Speed feels okay on Deadlifts.

Upped the weight on shrugs and still got 20, but it was a hard 20, so I'll stay there.

Added one 1 rep per set to Hypers to start working up to multiple, weighted sets of 20.

LRB Back & DL. Week 3. Deadlift

BW - 208

Deadlift -
135X5
185X5
225X3
275X2
295X3, 3, 3
315X1
335X1, 1

T-Bars - 90X18

Lever Shrugs (with 3 sec. hold) -
380X3
470X3
560X3
605X3
380X21

Hypers - BW+10X15, 15, 15 (plate held behind head)

RG Curls - 50ishX17, 15, 10

Decided to try the Fatigue Singles option on the Deadlifts today when the 295X3 were moving so well.  I thought 335 moved pretty well for being fatigued.

On hypers, I'd been doing BW+X20 but then my low back would feel to fatigued to use added weight on the next set.  On this day, I tried stopping the first set at 15, and found I felt able to use added weight on the 2nd set, and then felt good enough to do a 3rd set also with weight.  Neat.

LRB Back & DL. Week 2. Deadlift

Deadlift -
135X5
185X4
225X3
275X2
285X3, 3, 3, 3, 3

T-Bars - 2 platesX17

Lever Shrugs -
290X3
380X3
470X3
560X3
605X3
380X20

Hypers -
BW+10X20
BWX25

Reverse Curls - 50ishX18, 15, 18, 12

This was a week ago, and I don't remember too much about the session.  Guess everything went fine.

Of note, all shrugs are down with a 3 second hold at the top, and hypers are done with weight or hands held behind the head.

LRB Back & DL. Week 1. Horizontal Pulling

BW - 205

T-Bar Rows -
1 plateX8
1.5 platesX8
2 platesX16

Lever Shrugs -
200X5
290X5
380X3
470X3
560X3
380X20

Hypers -
BW+10X20
BWX20

Got in all my accessory work that I didn't get in the day before.  I thought about adding extra sets since it was on it's own day, but then I decided to leave sets/reps as is.  I did decide to try out the lever shrug machine for a while instead of doing BB shrugs.  Just to see what it's like.

LRB 365: Strong-15. Week 2. Back

BW - 204

Chins -
BWX13, 7, 5, 5, 4

T-Bars -
45X10
70X10
70X12
80X10

Rickshaw Shrugs -
200X20
290X20, 20, 20

BB Curls -
BarX10
65X5
BarX42, 10

Pretty solid.  13 chins was a bit of a bounce-back from recent sessions.

Upped the weight on T-Bars, but still repping kind of slow and focusing on the contraction.

Forgot my straps, so I had to used the shrug machine.  This actually felt pretty "good."

Two sessions in a row of 40+ empty bar reps.  That's the trigger I was looking for to go to phase 2 in my little curl project.