Son of a Bench Week 8. Day C.

sRPE @5.5

BW - 223

Bench - 185X3, 3 @7/8

DB Bench - 35sX12, 8 @9

Chins - X2, 2 @8

super-set with

Copenhagen Planks - BWX15, 10 @8/7

Pushdowns - X10, 11 @~10

super-set with

Machine SL Calf Press - X12, 11 @~10

Rower - HIIT; 5 rounds

Very nice little session.  Subjective measures of difficulty (sRPE) have steadily declined all week while ~objective training stress (setsXrepsXRPE) has remained about the same.  So I'll go ahead and start selectively bumping volume and intensity next week. 

Son of a Bench Week 8. Day B.

sRPE @6

BW - 223

Bench - 185X1, 1 @6/7

Deadlift - 315X1 @5

SLDL - 225X5 @4

Machine Flyes - X10, 8 @10

super-set with

Rope Bayesian Curls - X8, 7 @10

DB Floor Rolling Tris - 35sX9, 8 @~8

super-set with

Machine Calf Press - X13, 10 @10

Rower - HIIT; 5 rounds

Nice and easy for the second session back.  

Son of a Bench Week 8. Day A.

sRPE @6.5

BW - 224

Bench -

-    up to 225X1 @8

-    185X5 @7.5

Lever Dips - 205X8, 7 @~8

Hack Squats - 100X8, 7 @8

super-set with

Pull-Downs - X9, 8 @~8

1-Arm DB OH Extensions - 25X10, 9 @~10

super-set with

Machine SL Calf Press - X10, 9 @~10

Rower - HIIT, 5 rounds

Back from a week long trip.  Basically starting the program over.  This session looks almost exactly like the 'A' sessions from the first two weeks.  It will be interesting to see if lifts progress faster, slower, or about the same.

Happy to report that I had not foot/plantar fasciitis issues at all spending 6 days walking around NYC and an upstate farm.  We'll see if any of that discomfort reemerges (i.e. was it due to training?) or if the calf work and switching ~half my conditioning to the rower helped clear that up.

Son of a Bench Week 7. Day B.

sRPE @6

BW - 224

Bench - 185X1, 1 @6.5

Machine Knee Raise - X11, 11 @10

Machine Flyes - X11, 9 @10

super-set with

DB Curls - 35sX8, 6 @10

Pushdowns - X17, 12 @10

super-set with

Machine SL Calf Press - X12, 10 @10

Rower - HIIT, 5 rounds

Just got in and got some work in between weeks off.

Son of a Bench Week 7. Day A.

sRPE @7

BW - 222

Bench -

-    up to 225X1 @8.5

-    185X5 @7.5

Lever Dips - 205X7, 6 @~8

GHR - BWX8, 8 @~8

super-set with

CS Rows - 115X9, 7 @8

1-Arm DB OH Extensions - 25X9, 7 @~8

super-set with

Machine SL Calf Press - X12, 11 @~10

Rower - HIIT; 5 rounds

After a pretty stressful week off, and with a (hopefully more relaxing) week off coming up, I reduced volume and intensity to intro week levels.

My low back is also still giving me a smidge of trouble after going a bit HAM on SLDL last week.

All in all, just trying to #gaintain until I get back.  It's looks like I'll have a summer pattern of 1 month of disruptions and 1 month of consistent training.  

Son of a Bench Week 6. Day B.

sRPE @7.5

BW - 222

Bench - 205X1, 1, 1 @~7

Deadlift - up to 365X1 @7

SLDL - 275X5, 5 @7/8

Pec Flyes - X10, 9, 6 @10

super-set with

Rope Bayesian Curls - X9, 8 @10

Pushdowns - X10, 8, 8 @10

super-set with

Machine Calf Press - X12, 12 @10

Rower - HIIT; 5 rounds

Was feeling a bit too good today and decided to push SLDL without thinking that, because of getting sick, it had been weeks since I DL'd.  And because of ending one training block and starting another, it had been over a month since I SLDL'd 275.  

My back was all "Huh?!," and today it's all "See?!"

It'll probably be fine in a couple of days.

Son of a Bench Week 6. Day A.

sRPE @8

BW - 221

Bench - 

-    up to 240X1 @8

-    205X5, 5 @8/9

Lever Dips - 205X12, 8, 8 @10

Hack Squats - 110X8, 6 @8

super-set with

Pull-Downs - X10, 9 @10

1-arm DB OH Extensions - 25X13, 7, 7 @10

super-set with

Machine SL Calf Presses - X14, 11 @10

Rower - HIIT; 5 rounds

Whew.  A one set increase in Bench volume, and taking most of my accessories to failure instead of to RPE 8 made this the most short-term fatiguing session of the block so far.

I have houseguests this week which mean I'll probably only get one more session in until next week.  I probably need to be prepared to make some judgement calls on next weeks volume and intensity.