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

sRPE @7

BW - 207

High Bar Squat - 

285X1 @7

280X3 @7.75

260X3, 3, 3 @~6

Press - 105X6, 6, 6 @7

Push Press - 95X3; EMOM; 10 minutes

Band-Assisted Nordic Curls - BWX6, 6, 6 @7/9

Felt some lingering fatigue and soreness heading into this session.

I was surprised by quad fatigue.  I guess from the Squat EMOMs on Friday?

Bench training with that crew on Saturday predictably impacted my pressing today.  I cut the main press short by one set, as pec discomfort between sets kept building.  Wanted to hedge and give that a chance to recover before Wednesday's WG Bench session.

Block 5. Cycle 6. Session C.

BW - 221

Deadlift -
400X2 @8.75
342.5X6, 6, 6 @8

Pause Squat - 275X5, 5, 5 @8

Axle Bench - 197.5X5, 5, 5 @~8

400 is a weight PR on Deadlift, and obviously a Rep PR.  Nice.  Felt easier than I expected, but not as easy as it looks on the video.  There was some "meet day" mental focus that contributed to this lift, as there always is for a milestone.  Target for next week will be 4 plates (maybe more).  So we'll do it all over again, then.

Back-off sets also all felt very good, although this is a new-ish bar and the heavy knurling on TnG deadlift is brutal on the hands.  I add a ton of extra chalk just to try and mitigate it.

Pause Squats felt very good.  I probably could have added a touch more weight, but 275 is just nice.

Axle bench was a little tough because I still have some DOMS in my pec from the previous session.  Made the first couple of works sets a little tough, but was solid by the end.

Video is of top sets and final work sets.

Phase 2. Week 4. Accessory.

BW - 211

Machine Pullovers -
Warm-up set
Work Sets X13, 8 (straight-weight; same weight as last week)

Chins (overhand) - BWX4, 3, 2 (paused at top and bottom)

Pulldowns (underhand) - X15, 11, 9 (straight-weight; same weight as last week)

Machine Flyes -
Warm-up set
Work Sets X15, 10 (straight-weight; same weight as last week)

DB Bench (neutral grip; elbows out) - 50sX18, 12, 9

Rope Pushdowns - X20, 15, 15, 15, 15 (straight-weight; same weight as last week)

Ab Wheel - X12, 12, 12

Felt weak today, but managed to push everything to or past the same volume per movement as last week.

Have to decide whether this will have been the last week of chest focus on this day.  I originally set up the Accessory day to be:  1) Lats, 2) bodypart 'X' on a 4 week rotation, 3) Abs.  Awhile back, I also added in Light Triceps to help with my bench.  This was the 4th week of pec focus, but I'm thinking I'll go with it for another week or two until I've got my 225 bench in the books.  4 weeks may not be ideal anyway.  I did biceps previously while I was settling into this format, and that went on for 8 weeks, but that seems to long.  The plan has also been to alternate biceps in every other cycle since there is not other direct biceps work in the program.  So, once I finish with pecs I'll go back to that.  I think.

Phase 2. Week 1. Accessory

BW - 208

Machine Pullovers -
warm-up set
work sets X12, 8 (straight-weight; increased over last week)

Chin-ups (overhand) - BWX4, 3, 3 (paused at bottom)

Pulldowns (underhand) -
warm-up set
work sets X12, 8 (straight-weight)

Machine Flyes - X15, 8 (straight-weight)

DB Bench (neutral grip) - 50sX15, 10, 8

Rope Pushdowns - X18, 15, 15, 12, 12 (straight-weight)

Ab Wheel - X10, 10, 10

Forgot how much harder over-hand chins can be.

Moving on to some pec work for this phase.  It took me some time to figure out exactly how I wanted to structure the programming for this 4th day, but, now that I have, the phases probably won't last more than 4-6 weeks.

 Today was more of a feeling out day.  Trying out the pec machine to get a feel for the right weight for a machine I've never used and a movement I haven't done in a long time.  Similarly, wasn't sure how the DB benching would be following the flyes.  Using a neutral grip and keeping my elbows out a bit, and really letting the DBs "sink" at the bottom.  All to try and work the pecs, primarily.  I expect the weight and/or reps will be pushed much further on both movements next week.

All this was done in under 45 minutes.