3 Day FB Hypertrophy. Cycle 5. Session B.

sRPE @6.5

BW - 221

Bench - 

225X1 @9.5

185X3, 3 @6.5/7

Cable Laterals - X9, 9 @10

GHR - BWX12, 10, 8 @7.5/10

45-degree Hypers - BWX12, 12 @9/10

Chest cold that started last Thursday is still kicking my ass.  Just got in and did whatever I felt like, and left before I started feeling worn down.

3 Day FB Hypertrophy. Cycle 5. Session A.

sRPE @9

BW - 221

Squats - 270X3, 3, 3 @~6

031 Tempo Work:

-    Leg Extensions - X12, 11 @10

-    DB 1-Arm Rows - 90X11, 11, 11, 11, 10 @8/10

-    EZ OH Extensions - 40X11, 11, 11, 9 @7/10

Under the weather and dragging ass.  Got a good workout on what I could get through, but hit the wall hard and cut out conditioning and the last set of triceps.

3 Day FB Hypertrophy. Cycle 4. Session F.

sRPE @8

BW - 222

BB Rows - 145X8, 8, 8 @7/8

031 Tempo Work:

-    BB Curls - 60X9, 8 @10

-    CG Bench - 110X10, 10, 10, 10, 10 @8/9

-    GHR - BWX12, 12, 12, 12, 12 @6.5/9.5

Stationary Bike - HIIT; 10 minutes

Had a few days off for the spouse's birthday.  Once again, this style of training seems better able to "withstand/absorb" schedule disruptions compared to the strength-oriented training I'd been doing.  

Probably time to at least start thinking about how I could train for strength performance in a way that would also allow for an inconsistent schedule.  I've got some inklings, but nothing I'm putting on paper yet.

3 Day FB Hypertrophy. Cycle 4. Session E.

sRPE @8

BW - 221

Press - 100X3, 3, 3 @4.5/5.5

031 Tempo Work:

-    DB Bench - 60sX10, 7 @10

-    Leg Press - 3ppsX9, 9, 9, 9, 9 @7/10

-    Lat Pushdowns - X10, 10, 10, 10, 9 @8/10

Good session.  

Pausing the DB Bench with the side of the DBs touching the the side of my trunk.  Streeeeeetch.

Leg Press was bugging my left hip a little.  Will probably go away.

On Lat Pushdowns, I'd been having an issue where my triceps were getting tired just from holding the extension.  I tried relaxing my elbows slightly, and that seemed to keep them a bit less engaged.

Running late and had to skip conditioning.

3 Day FB Hypertrophy. Cycle 4. Session D.

sRPE @7.5

BW - 224

Deadlift - 335X3, 3, 3 @5/6

031 Tempo Work:

-    Lying Leg Curls - X9, 9 @10

-    Pull-Downs - X10, 10, 10, 10, 10 @7/9

-    Machine Flyes - X10, 10, 10, 10, 10 @7.5/9

Rower - HIIT; 10 minutes

Good session for pull-downs.  Felt a lot of burn during the session, lats were already sore a few hours later, and are still quite achy the next day.

3 Day FB Hypertrophy. Cycle 4. Session C.

sRPE @8

BW - 224

Chins - BWX2, 2, 2 @~7

031 Tempo Work:

-    EZ Face Pulls - X11, 11 @10

-    Incline Bench* - 95X10, 10, 10, 10, 10 @6.5/10

-    Roman Chair Squats - BWX10, 10, 10, 8, 6 @9/10

Stationary Bike - HIIT; 10 minutes

*Finally found the technique on Incline that's giving me the sensation I'm looking for, that is, a stretch feeling across the upper chest and front delts: 1) Wider grip; hands at the rings.  2) Arms flared to 90 degrees throughout; "guillotine" style.  3)  Driving my elbows towards the floor right before the concentric; getting a vertical forearm under the bar to push through.

Roman Chair 2 cycles ago (before the lower volume, intensity technique cycle) I did 5 sets of 8.  Turns out strength hasn't gone up enough to hit 5 sets of 10, lol.  These were hard, but like most BW-only movements, don't seem to be systemically fatiguing.  I also played around with trying to "kick" my feet into the brace out of the bottom to try and shift as much of the tension to my quads as possible.  That kind of felt like it was working.

3 Day FB Hypertrophy. Cycle 4. Session B.

sRPE @9

BW - 222

Bench - 175X3, 3, 3 @~5.5

031 Tempo Work:

-    DB Seated Press - 

    -    50sX7 @10

    -    45sX8 @10

-    RDL w/Straps - 160X10, 10, 10, 10, 10 @7/8.5

-    DB Curls - 

    -    20sX10 @6

    -    25sX10, 10, 10, 10 @7.5/10

Rower - HIIT; 10 minutes

Was purt'near out of gas by the fourth set of RDL.  Really had to drag myself through the rest of the workout.