Last 3 sessions

sRPE @7

BW- 221

Squats - 

300X1 @6

275X3, 3, 3, 3 @5/6

Plate Deficit DL - 300X2, 2, 2, 2 @~5.5

sRPE @7

Bench - 

up to 225X1 @8

205X2, 2, 2 @7/8

SSB Squat - 

up to 260X6 @7.5

245X4, 4 @7

Rackable Cambered Bar Press - up to 115X1 @10

super-set with

CS Rows - 100X10, 10, 10 @~6

sRPE @7

BW - 218

Chins -

BWX2, 2, 2, 2, 2 @~8.5

Long ROM Partials - X5, 4, 3, 2 @~9

RDL w/Straps and Thoracic Extension - 

up to 225X6 @8

185X8, 7 @8/9

Rope Pushdowns - X11, 10, 8 @10

Gonna cruise on that "instinctual training" tip until I feel pulled to train in one particular direction.

3 Day SBD. Cycle 2. Session F.

sRPE @7.5

BW - 224

SBD singles at 80, 85, 90% of last e1RM:

-    Squat - 280, 295, 315X1 @5/7.5

-    Bench - 190, 205, 215X1 @5.5/8

-    Deadlift - 335, 355, 380X1 @5/8.5

CS Rows - 125X9, 8, 6 @7.5/10

super-set with

Machine Press - X11, 11, 11 @7/10

Tough day at the office.  Trained in the AM which is seldom great for me.  Everything just felt blunted.  Squats were flat, but Bench and DL both dropping off a bit the last couple of weeks.

4 weeks in, Squat is flat or up slightly, and Bench is up overall.  DL has actually regressed a bit.  See if we get a bounce-back the next couple of weeks or if it's time to switch things up.

3 Day SBD. Cycle 2. Session E.

sRPE @7.5

BW - 219

Bench - 

up to 205X1 @6

195 (80%)X3, 3, 3 @6/7

CG Bench - 165 (70% of comp)X2, 2, 2, 2 @5.5/6

Chins - BWX2, 2, 2 @8/9

EZ Bar Pushdowns - X12, 12, 8 @7.5/10

super-set with

Machine Flyes - X12, 10, 7 @8/10

Low back discomfort from the prior session probably diminished by at least 50% by this session.  It didn't really bother me acutely during the session, but Bench felt very flat so maybe lingering systemic fatigue.  I'd hoped to go for 4 back-off sets, but when the 3rd set hit RPE 7, I called it.

Close-Grips were ok, Chins felt pretty weak.  Accessories were all fine.

3 Day SBD. Cycle 2. Session D.

sRPE @8.5

BW - 222

Deadlift - 

up to 355X1 @5.5

335 (80%)X3, 3, 3, 3 @5.5/6

Pause Squats - 255(74% of Squat)X2, 2, 2, 2 @5.5/6

GHR - BWX12, 12, 10 @7.5/8

BB Curls - 50X13, 11, 6 @9/10

super-set with

GHR Sit-Ups - BWX12, 11, 10 @7.5/9.5

Tweaked my low back/high glute on warm-ups for DL.  Made the rest of the workout a slog.

3 Day SBD. Cycle 2. Session C.

sRPE @7.5

BW - 221

SBD singles at 80, 85, 90% of last e1RM:

-    Squat - 280, 295, 315X1 @4/7.5

-    Bench - 195, 210, 220X1 @5/8

-    Deadlift - 335, 355, 380X1 @4/8

Pull-Downs - X10, 10, 6 @8/10

super-set with

Hammer Incline - 

125X6 @10

70X9, 9 @10

Squats were solid.  Bench felt like I was carrying over specific fatigue from the previous session, and DL felt like it was hit by fatigue in general.

This day was feeling a little too low volume, so I'm adding in a pressing supplement.  Definitely over-shot the weight on the first set.

3 Day SBD. Cycle 2. Session B.

sRPE @7.5

BW - 219

Bench - 

up to 205X1 @5

195(80%)X3, 3, 3, 3 @6/7

DB Bench - 65sX10, 9, 7 @8.5/10

Chins- BWX2, 3, 2 @6.5/7.5

EZ OH Extensions - 55X11, 8, 7 @8.5/10

super-set with

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

Bench chugging right along with the increased frequency and specificity.  I rated 205X1 at RPE 7.5 on the testing day at the beginning of the program, so e1RM is up ~20 lbs. since then.

Chins also felt stronger, but it was hard to tell because they re-did the pipes along the ceiling over my usual chin-up station and now my head hits them.  So I'll have to choose a different station going forward.

3 Day SBD. Cycle 2. Session A.

sRPE @7.5

BW - 219

Squats -

up to 295X1 @5.5

280 (80%)X3, 3, 3 @~6

Plate Deficit DL - 315 (74% of DL)X2, 2, 2, 2 @5/6

Copenhagen Planks - BWX12, 12, 12 @7.5/10

DB Curls - 25sX11, 11, 9 @7/10

super-set with

Decline Leg/Hip Raises - BWX5, 5, 3 @7/10

Took a lot more time with my Squat warm-ups.  Gave time for my HR to come down between warm-ups sets, and focused generally on being more "ready" for the next set even though they were just warm-ups.  Usually I basically just re-load the bar and go.  Ended up with a slight improvement in the top single over prior weeks, and also was able to add a 3rd back-off set without feeling like it added significantly to acute fatigue.

Similarly, I was able to add a 4th set to the Deficit DLs.  Fatigue was still good, but between longer warm-ups and getting pulled into a couple of conversations, it took about an hour to get through the first two movements.

Accessories were all good, but I was already an hour and a half in at this point (and got to the gym late).  TL;DR:  I skipped conditioning.