Son of a Bench Week 5. Day C.

sRPE @7.5

BW - 225

Bench - 200X3, 3 @7.5/8

DB Bench - 70sX11(PR), 8, 6 @8

BB Rows -

-    190X8(PR) @9

-    165X7, 5 @8

super-set with

Seated Leg Curls - X12, 8 @10

Pushdowns - X13, 10, 8 X10

super-set with

Machine SL Calf Press - X13, 11 @10

Rower - HIIT; 5 rounds

Basically, fully recovered from the cold, and the concomitant down time and fatigue.

DB Bench and BB Row PRs to show for it.  Misloaded the first set of Rows with 10 kg plates instead of 10 lb. plates, so PR, lol!

Also resumed conditioning. 

Son of a Bench Week 5. Day B.

sRPE @7.5

BW - 224

Bench - 220X3, 3 @8

Squat - up to 315X1 @8.5

ATG Pause Squats - 225X5, 5 @7/8.5

Machine Flyes - X9, 8, 6 @10

super-set with

DB Curls - 35sX9, 5 @10

Rope Triceps Pullover Station - X10, 9, 9 @10

super-set with

Machine SL Calf Press - X10, 9 @10

Was at about 90% on this day coming back from the cold.

I've been noticing that the 80% work on the second session is a lot heavier than on the first or third session.  Likely because of fatigue carrying over from the heavier first session.  Think I'll try making these 80% singles instead of triples and save the triples for Day C.  

Rolling Floor Extensions have been bothering my elbow, so I tried that weird seated overhead triceps station across from the Jammer.  It was fine.

Son of a Bench Week 5. Day A.

sRPE @6.5

BW - 225

Bench - 

-    up to 245X1 @9

-    200X5 @8.5

Lever Dips - 205X8, 7, 6 @7/6

Seated Leg Curls - X6, 7 @6/8

super-set with

Rope Lat Pushdowns - X7, 6 @8

1-Arm DB OH Extensions -

-    30X6 @8.5

-    25X6, 6 @8

super-set with

Machine SL Calf Press - 180X17, 13 @~10

Getting on the other side of this gnarly cold and got to the gym again.

My two goals today were:

1)  See if I can work up to something heavy on Bench

2)  Get in volume on everything else regardless of proximity to failure

Was actually able to add weight on Bench over last week although the RPE was higher, too.  That meant my 80% back-off weight was actually a touch lower than last week.

Pulled back on RPE on most everything else and got the volume in.

Subbed leg curls for GHRs because I wasn't sure 180 degree upper body swings would be compatible with sinus pressure.

EX bar lat pushdowns have been bothering my elbow tendinopathy, so I subbed in rope handles and that felt MUCH better.

Similarly, 2-handed DB OH extensions have also been bothering my elbow, so I switched to single-arm and that felt great. 

Son of a Bench Week 4. Day B.

sRPE @7

BW - 224

Bench - 205X1, 1 @~8

Hypers - 35 behind head X7, 6, 5 @8/9

Machine Flyes - X7, 7 @8

super-set with

Rope Bayesian Curls - X6, 6 X8/10

Pushdowns - X18, 7, 7 @10

super-set with

Machine SL Calf Press - X15, 13 @10

Gnarly chest cold interfering with sleep and generally knocking my recovery in the dirt.

Wild how hard singles on Bench were with 80% of Monday's e1RM.

Was no way DL was gonna happen so replaced with weighted Hypers.

Skipped conditioning.

Delayed this session by a day in the hopes I'd feel better.  While I did feel a bit better, my schedule the rest of the week is pretty tight, and so I might not be able to make it in again.  But that's why I train Fully Body: so that schedule disruptions don't result in something getting skipped in a training week.

Son of a Bench Week 4. Day A.

sRPE @ 6.5

BW - 222

Bench - 

-    up to 240X1 @8

-    205X5 @7.5

Lever Dips - 205X11, 9 @10

Hack Squats - 110X9, 7 @8

super-set with

Pull-Downs - X10, 7 @8

DB OH Extensions - 70X8, 5 @10

super-set with

Machine SL Calf Press - X13, 10 @8

Rower - HIIT; 5 rounds

Still adding weight to the top single week-over-week.  Also, this is the easiest the back-off set of 5 @ 80% has felt so far this block.  Still a couple of weeks before I start adding more back-offs on this day.

Also added a rep per set to the AMRAPS on Lever Dips.

The DB OH Extensions are feeling pretty tough right now.  I'm going to back off 10# and go for higher reps starting next week.  See if I can get some momentum going in the 8-12 range and then circle back to 6-10s.  I was supposed to add a 3rd set on this day.  I didn't notice that in the program, but these were so difficult, it's probably for the best.

Son of a Bench Week 3. Day C.

sRPE @6.5

BW - 223

Bench - 200X3, 3 @~7.5

DB Bench - 70sX10(PR), 7 @8

BB Rows - 165X8, 8, 8 @8/9

super-set with

Seated Leg Curls - X9, 8 @~8

Pushdowns - X11, 10 @10

super-set with

Machine SL Calf Press - X13, 10 @~9

Rower - HIIT; 5 rounds

Another PR on DB Bench even still keeping RPE @8.  Next week I push these to AMRAPs, and then start adding volume in the following weeks.

Added a set to BB Rows.  Felt solid.  Probably stay at this weight and rep range for most of this block.

Son of a Bench Week 3. Day B.

sRPE @7

BW - 223

Bench - 200X3, 3, 3 @~8

Squat - up to 315X1 @7.5

ATG Pause Squat - 225X5, 5 @6/7

Machine Flyes - X10, 8 @10

super-set with

DB Curls - 35sX8, 7 @8

Floor DB Rolling Triceps - 40sX10, 7 @10

super-set with

Machine SL Calf Press - X12, 11 @9

Rower - HIIT; 5 rounds

Working out on back-to-back days on a full body program is always a little rough.

Got on autopilot out of the gate and did an extra set of Bench.  Not supposed to add a 3rd set on this day for a few more weeks.  No big deal, just to say I was a little out of it.

Then Squats felt awful on warm-ups until I realized I was using my bench grip hand placement which is narrower than my squat grip.  Got that sorted and things went better.

Everything else was fine.