Son of a Bench Week 12. Day "C".

sRPE @7.5

BW - 224

Bench - up to 225X1 @8

Lever Incline - 100X9, 8, 7 @~9

Reverse SSB Box Squats - 210X3, 3 @7.5/9

FFE BSS - BWX10, 9 @8.5/9.5

Chins - BWX1, 1 @~8*

super-set with

Seated Leg Curls - X11, 10 @8.5/9.5

Pushdowns - X17, 14 @~9

super-set with

Machine SL Calf Press - X13, 10 @~10

Coming back from a long camping weekend.  Kind of went in and did whatever I felt like doing, but ended up with mostly a "Day C" vibe.

Bench actually felt pretty good.  Maybe a slight peak from the time off.

Got a wild hair to do "Eliminators" (Reverse SSB Box Squats).  Kind of cheated them, though, because I forgot you need to keep the pad high on your neck and a loose grip on the handles to really get the upper back stress you want from these. 

Also threw in some Front Foot Elevated Bulgarian Split Squats (Both Feet Elevated Split Squats?  not sure which is clearest).  I'm thinking these are a likely component of a future Squat specialization block, so wanted to start re-familiarizing myself with them.

My left elbow is generally slightly aggravated all the time now, and starting to having some lingering discomfort in the right.  I've been in some kind of pressing specialization going back to December, and I'm thinking having all this travel interfering with training in June may be an opportunity to just kind of mess around in the gym the rest of the month, and then pivot to something else when I get a clear runway. 

Son of a Bench Week 12. Day B.

sRPE @6.5

BW - 223

Bench - 185X1, 1 @~6

Deadlift - 

-    up to 385X1 @8.5

-    315X5 @6

Machine Flyes - X10, 7, 7 @10

super-set with

Rope Bayesian Curls - X9, 8 @10

Floor DB Rolling Triceps - 45sX8, 6, 5 @10

super-set with

Machine SL Calf Press - X12, 10 @10

Rower - HIIT; 5 rounds

80% Bench singles moved really nicely, and so I thought DL might pop too, but performance was only slightly better than the prior DL session.

My left elbow wasn't feeling great on Rolling Tri's, and is still pretty unhappy the next day.  Hoping it will fade and not impact tomorrow's session.

Son of a Bench Week 12. Day A.

sRPE @7.5

BW - 223

Bench - 

-    up to 225X1 @9

-    185X5 @7

Lever Dips - 205X10, 8, 8 @~10

Circuit:

-    Leg Extensions - X12, 11 @8

-    Adductor Machine - X12, 10 @8

-    Lat Pushdowns - X8, 8 @~9

-    Cable Curls - X10, 8 @8/9

1-Arm DB OH Extensions - 25X10, 9, 7 @~10

super-set with

Machine SL Calf Press - X17, 13 @10

Rower - HIIT; 5 rounds

We threw a dinner party the night before, so I was coming in pretty rough to train in the AM.  However, we're leaving town this weekend for a camping trip, so I had to train if I want to get 3 sessions in this week.  Top-end performance was quite muted.

When it came time for the Hack Squats / Pull-Downs super set, I just could not.  Did an iso circuit instead. 

Son of a Bench Week 11. Day C.

sRPE @

BW - 225

Bench - 190X3, 3 @7

DB Bench - 75sX10(PR), 8, 5 @9/10

BB Rows - 185X6, 6 @~8

super-set with

Seated Leg Curls - X12, 9 @~10

Pushdowns - X12, 10, 9 @10

super-set with

Machine SL Calf Press - X16, 13 @10

Rower - HIIT; 5 rounds

Good session.

Added a rep to DB Bench for a PR with the 75s, and also added a set there.

Son of a Bench Week 11. Day B.

sRPE @7

BW - 226

Bench - 190X1, 1 @~6

Squat - 

-    up to 330X1 @8.5

-    275X5 @7.5

Machine Flyes - X11, 8 @~9

super-set with

DB Curls - 35sX8, 7 @~10

Floor DB Rolling Extensions - 40sX10, 9, 7 @9/10

super-set with

Machine SL Calf Press - X14, 12 @~10

Rower - HIIT; 5 rounds

Life stress is running high, but this session was ok.

Son of a Bench Week 11. Day A.

sRPE @7

BW - 225

Bench - 

-     up to 225X1 @8.5

-    190X5 @7.5

Lever Dips - 205X14, 8 @~10

GHR - BWX16, 10 @9

super-set with

CS Rows - 125X8, 7 @8/9

1-Arm DB OH Extensions - 25X14, 9, 7 @10

super-set with

Machine SL Calf Press - X15, 12 @10

Rower - HIIT; 5 rounds

Stayed out late the night before and was kind of dragging-ass to get into the gym before the early holiday closure.

All things considered, a very solid session.

Son of a Bench Week 10. Day C.

sRPE @7.5

BW - 224

Bench - 185X3, 3 @~7

DB Bench - 75sX9(PR), 6 @9/10

Chin-Ups - BWX2, 2 @7/8

super-set with

Copenhagen Planks - BWX15, 11 @8/9

Pushdowns - X17, 12, 11 @10

super-set with

Machine SL Calf Press - X14, 12 @10

Rower - HIIT; 5 rounds

Haven't been able to get a 3rd session in a training week very often the last month or so, and this one felt good.

When I do get one in, I've usually gotten a DB Bench PR like I did today, and that's always encouraging about the direction my general pressing strength is trending.