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

sRPE @8

BW - 223

Bench - 

-    up to 225X1 @9

-    185X3, 3, 3, 3, 3 @7/7.5

FFE BSS - BWX11, 10, 8, 6 @8/9

NG Cable Rows - X10, 10, 8 @~8

super-set with

Bent Knee GHR Sit-Ups - BWX8, 8, 6 @~8

Machine Standing Calf Raises - X8, 7, 7, 6 @8/9

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

Felt good coming in today, but Bench was flaaaaaat.  Everything else seemed fine.

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

sRPE @7.5

BW - 220

Bench - 

-    up to 225X1 @8

-    195X3, 3, 3, 3 @7.5/8.5

FFE BSS - BWX11, 10, 9, 8 @8

Cable Rows - X11, 10, 9 @8

super-set with

GHR Sit-Ups - BWX9, 8, 6 @8

Machine Standing Calves - X8, 7, 8, 7 @~8

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

Solid session.  I've been taking a bit more time on my warm-up singles this week trying to feel out where my top set should be.  On both Squat and Bench, I re-took my last warm-up single and both times found the 2nd set easier allowing me to go for something higher on the top set.  Patience, I guess.

S/B/D/R Week 1. Day B.

sRPE @7

BW - 223

Bench - 

-    up to 215X1 @7.5

-    190X3, 3, 3 @7.5/8.5

FFE BSS - BWX12, 10, 10 @8/9.5

Cable Rows - X11, 9, 9 @8

super-set with

GHR Sit-Ups - BWX11, 8, 7 @8

Machine Standing Calves - X7, 7, 7, 7 27.5/10

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

I've been low-key a coward about putting Front Foot Elevated Bulgarian Split Squats into my program regularly, and yes:  they suck.  Time to get good at them!

Fun session.

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. 

Reap What You Row Week 1. Day B.

sRPE @6.5

BW - 228

BB Rows - 160X3, 3 @easy

Squats - 

-    up to 295X1 @~5

-    275X3, 3 @~6

Cable Rear Laterals - X6, 4, 5 @8/9

super-set with

Cable Flies - X9, 9, 8 @8

Machine Standing Calves - X7, 7, 7, 7 @8/9

Rower - HIIT; 0:20/1:40; 10 rounds

Solid session.  Elbow discomfort seems to be retreating.

Pivot. Week 3. Day B.

sRPE @7.5

BW - 228

Bench - 

-    up to 205X1 @7

-    185X3, 3, 3, 3 @6.5/7

Leg Press - 2ppsX12, 10, 9, 9 @7.5/8.5

Cable Rows - X12, 10, 9 @~8

super-set with

GHR Sit-Ups - BWX8, 6, 6 @8/9

Machine Standing Calf Raise - X9, 7, 6, 6 @~9

Rower - HIIT; 7 rounds

Back from my last, expected out-of-town trip for a few months.  I'll keep at this "Pivot"/General program through next week, and then plan to jump into a short-ish, Row specialization block.

I haven't done Leg Press in a long time, and performance was WAY off my best, but also standing calf raises were also way down.  Maybe all the swimming I did over the weekend (humble brag)?

Pivot. Week 2. Day C.

sRPE @6.5

BW - 227

Deadlift - 

-    up to 355X1 @6.5

-    325X3, 3, 3@~6.5

DB Bench - 65sX9, 7, 7, 6 @~8

Cable Rows - X11, 9, 8 @~8

GHR Sit-Ups - BWX7, 7, 7 @~8

super-set with

Machine Standing Calves - X13, 9, 7 @~9

Rower - HIIT; 7 rounds

I was a bit tentative on DL because of last week's lower back issues, but no problems today.

Backing off of intensity has allowed me to push volume in this "pivot" block to 17 worksets in a session over 2 weeks still with headroom to add more.  The last few blocks before this I've been capping out around 14 worksets before fatigue demanded a change.

I'm glad I gave a shot to pushing intensity instead of volume, but I think I may be a volume boi.  

I've got one more out of town trip this weekend, and then I should finally have a runway for more consistent training for a while.  However, I might let this program run a couple of extra weeks just to see what happens before I go back into another specialization block.

Pivot. Week 1. Day B.

sRPE @6

BW - 227

Bench - 

-    up to 205X1 @6

-    195X3 @7.5, 185X3 @6.5

Hack Squats - 100X8, 8, 8 @~8

Cable Rows - X11, 10 @8

super-set with

GHR Sit-Ups - BWX8, 7 @~8

Machine Standing Calf Raise - X12, 10 @~10

Rower - HIIT; 7 rounds

Out-of-town visitors came in the night before, and performance was a bit muted on this day.  

However, this volume (very similar to what I was doing in the last block) at these RPEs felt fairly easy.  The last few months, I've been pushing higher RPEs on average while being really conservative with volume.  I've been thinking to flip that script a bit and see if pushing volume again while holding back on intensity might alleviate some of the nagging aches and pains that have started to develop.