Press, Deadlift, Back and Triceps

sRPE @

BW - 226

Press -

-    up to 135X1 @8

-    155X0, 0

-    135X4 @10

Push Press - up to 165X1 (PR) @9.5

SLDL - up to 335X1 (PR) @9.5

Pulldowns - X12, 10, 8, 8 @10

super-set with

Pushdowns X18, 16, 14, 12 @10

Strict Pressing strength was not there on this day, so I pivoted to Push Press and grabbed a PR there.

Still working on technique on SLDL.  I've done thousands of RDLs, but starting and returning to the floor hits different.

Shoulders and Chin Accessory

sRPE @6.5

BW - 222

Push Press - up to 155X1 @9.5

Hammer Incline - 90X13, 11, 10 @~10

Cable Triceps Pullover - X32 @just stopped

Cable Upright Rows - up to 7@10

Drag Curls - 50X12, 10, 8 @~10

Cable Rear Delt Rows - X10, 9, 10 @~10

Was a little pressed for time.  Would have liked to work in some lower body stuff, but this just turned into a funky shoulder day.

Higher-Rep Volume PRs. Week 5. Session A.

sRPE @8

BW - 215

Squat - 

315X1 @5

235X20 @9

Press - 

130X1, 1 @7/7.5

75X16, 16 @8/8.5

Push Press - 135X4, 4 @7.5/8.5

Stationary Bike - HIIT; 7 rounds / 12 minutes

235 is a 20 Rep PR on Squats.  Wasn't "supposed" to go for my 20 Rep PR till next week, but I felt pretty good today and decided not to chance feeling less good next week.

75 for 2 sets of 16 is a Volume PR on Press.

Higher-Rep Volume PRs. Week 4. Session A.

sRPE @8

BW - 217

Squats - 

315X1, 1 @6.5

225X17, 17 @7/8

Press- 

125X1, 1 @6.5/7

75X15, 15 @6.5/9

Push Press - 125X4, 4 @~6.5

Rower - HIIT; 7 rounds / 12 minutes

On Squats, 225 ties a previous 17 rep PR, and for 2 sets of 17 is a Volume PR.

75 for 2 sets of 15 is a Volume PR on Press.

BBM Gen.S+C Block 2. Cycle 5. Session A.

sRPE @7

BW - 213

High Bar Squat - 

300X1 @6.5

290X3 @8

275X3, 3, 3 @~6.5

Press - 107.5X6, 6, 6, 6 @~7.5

Push Press - 105X3; emom; 10 minutes

Band-Assisted Nordic Curls - BWX8, 7, 6 @8.5/10

Rower -  HIIT; 16 minutes

Press was wobbly at slightly higher weight than previous weeks.  This lift is just flat even though I've devoted a few extra resources to it in recent blocks.

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.

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