S/B/D/R+ Week 4. Day A.

BW - 225

Squats - 

-    up to 355X1 @9.5

-    290X3 @~7

BB Rows w/Straps -

-    200X5 @8

-    200X3, 3 @7

Leg Curls - X8, 8, 7, 6 @8

super-set with

Leg Extensions - X10, 9, 9. 9 @8

Rear Delt Flyes - X8, 8, 8, 7, 7 @7.5/9

Stationary Bike - HIIT; 0:20/1:40; 14 minutes

Only training session from last week.  Got hit by a combination of schedule crunch and a cold. 

S/B/D/R+ Week 3. Day A.

sRPE @7.5

BW - 225

Squats - 

-    up to 350X1 @8.5

-    295X3, 3, 3, 3, 3 @6/7

BB Rows w/Straps - 

-    up to 200X5 @8

-    200X3, 3, 3 @~7.5

GHR - BWX10, 9, 8, 8 @~8

super-set with

Machine Laterals - X12, 9, 9, 8, 8 @8/9

Cable Rear Delt Flyes - X9, 9, 7, 6, 6 @8/9.5

Stationary Bike - HIIT; 0:20/1:40; 14 minutes

Weather was great, and focus was strong.  Feels good to be able to handle this volume right now

S/B/D/R Week 2. Day A.

sRPE @8

BW - 223

Squats - 

-    up to 325X1 @7

-    290X3, 3, 3, 3 @7/7.5

BB Rows w/Straps -

-    up to 200X5 @8.5

-    200X3, 3, 3 @~8

GHR - BWX10, 9, 9, 8 @~8

super-set with

Machine Laterals - X11, 10, 9, 7 @~8

Cable Rear Delt Flyes - X9, 8, 7, 6 @8

Added about 1 set per movement over last week.  Looking to add more volume week over week, and start upping the intensity on top singles next week.

sRPE is mainly high because of the heat and humidity in the gym. Otherwise, this was a solid session.

Skipped conditioning to grab a bus to the grocery store and beat the next rain storm.

Reap What You Row Week 4. Day B.

sRPE @6

BW - 224

LH Trap DL - 

-    up to 315X1 @5

-    315X3, 3 @7

Cable Rear Delt Flyes - X8, 8, 7 @8/9

super-set with

Cable Flyes - X9, 9, 9 @8/9

Machine Standing Calves - X8, 8, 7, 7 @8/9

Stationary Bike - HIIT; 0:20/1:40; 14 minutes

Skipping BB Rows the rest of the week before the next block to give elbow and wrist more room to keep healing up.

Switched to low handle Trap Bar for the same reason.  I forgot how steep the learning curve on these are having not done them for a while.  All reps were awkward.

Reap What You Row Week 3. Day B.

sRPE @7.5

BW - 223

BB Rows w/Straps - 170X3, 3, 3 @~5

SSB Squat - 

-    up to 250@1 @7

-    220X3, 3 @7

Cable Rear Delt Flyes - X10, 8, 8 @8

super-set with

Cable Flyes - X12, 10, 10 @8

Machine Standing Calves - X10, 8, 8, 7 @8

Stationary Bike - HIIT; 0:20/1:40; 14 minutes

Switched to SSB to take more stress of wrists and elbows.

Reap What You Row Week 2. Day B.

sRPE @6.5

BW - 229

BB Rows - 165X3, 3, 3 @~5

Deadlift - 

-    up to 335X1 @5.5

-    315X3, 3 @5

Cable Rear Delt Flyes - X6, 6, 5 X8/9

super-set with

Cable Flyes - X9, 8, 9 @~8

Machine Standing Calf Raises - X10, 8, 8, 7 @~8

Stationary Bike - HIIT; 0:20/1:40; 7 rounds

Solid session. 

Bench, Legs, Back

sRPE @7.5

BW - 226

Bench - 

-    up to 245X1 @10

-    205X1, 1, 1 @6/7.5

BFE Split Squats - BWX13, 12, 12 @9/10

Cable Rows - X17, 14, 13 @10

Cable Rear Delt Flyes - X11, 9, 7 @10

This is where my Bench tested out at the end of the last block.  Hopeful to see some improvement over the next two weeks.

Both-Fee-Elevated Split Squats are awesome.  Real Real rubber-izer.