Reap What You Row Week 3. Day C.

sRPE @7

BB Rows w/Straps - 170X5, 5, 5 @5.5/7.5

1-Arm DB Rows w/Straps - 90X11, 9, 7, 6 @~8

Swiss Bar Bench -

-    up to 160X1 @6

-    150X3, 3 @8

super-set with 

Seated Leg Curls - X8, 7, 7 @8

1-Arm Cable Wrist Extensions - X8, 7, 7 @9/8

super-set with

Rope Pushdowns - X12, 10, 8 @8

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

Subbed in NG Bench to keep stress off elbows and wrists.  Things are maybe feeling a bit better in those areas.

Reap What You Row Week 3. Day A.

sRPE @8.5

BW - 223

BB Rows - 

-    up to 200X3 @7

-    add straps - 170X8, 8, 8, 8 @7/9.5

Pulldowns w/Straps - X8, 8, 8 @~8

GHR - BWX10, 10, 8 @8

super-set with

Bench Dips - BWX14, 10, 9 @8

BB Curls - 65X8, 7, 6, @~8

super-set with

1-Arm Cable Wrist Extensions - X10, 8, 8 @8/9

Stationary Bike - HIIT; 0:20/1:40; 8 rounds

If adding straps, adding wrist extension work, and subbing bike for rower doesn't yield any real relief by EOW, I'll have to make more drastic changes to programming.  Issues are effecting me outside the gym too much. 

Reap What You Row Week 2. Day C.

sRPE 27.5

BW - 223

BB Rows w/Straps - 165X5, 5, 5 @5/6.5

1-Arm DB Rows w/ Strap - 90X10, 8, 8, 7 @8.5/8

Beltless Press - 

-    up to 135X1 @8

-    115X3, 3 @~7

super-set with

Adductor Machine - X12, 9, 9 @8

1-Arm Cable Wrist Extension - X12, 12, 12 @~8

super-set with

1-Arm Cable Wrist Curls - X13, 8 @7/8.5

Decided to see if trading the Rower for the Stationary Bike on conditioning, and adding direct wrist extension work could do for my elbow issues what reducing walking and adding calf work did for my foot pain earlier this year.  (had to skip conditioning this day to get to an appointment)

The next day the elbow feels pretty good.