BBM Gen.S+C Block 2. Cycle 1. GPP Session C.

sRPE @5

BW - 209

Toes-to-Bar - BWX5, 5, 5, 5 @7/9

Incline DB Curls - 25sX14, 13, 10 @7.5/8.5

super-set with

DB OH Extensions - 50X13, 12, 9 @7.5/9.5

Airdyne - LISS; 30 minutes

BBM Gen.S+C Block 2. Cycle 1. Session C.

sRPE @6.5

BW - 209

Wide-Grip DL - 

365X1 @~7

then up to 355X3 @~7.5

DB Incline - up to 70sX4 @7.5

Squat - up to 295X5@8

Band-Assisted Reverse Nordic Curls - BWX6, 6, 6 @9/10

Airdyne - HIIT; 14 minutes

BBM Gen.S+C Block 2. Cycle 1. GPP Session B.

sRPE @5

BW - 206

Curls - 55X14, 12, 10 @8/9

super-set with

Straight-Bar Pushdowns - X15, 14, 13 @6.5/8

Cable Rows - X15, 11, 11 @7.5/8

Rower - LISS; 30 minutes

BBM Gen.S+C Block 2. Cycle 1. Session B.

sRPE @6

BW - 205

Wide-Grip Bench (middle fingers on rings) - 

215X1 @8

work back up to 200X3 @8

Chains Squat - up to 245+45X6 @8

Pull-Downs - up to X10 @8

Rushed schedule again today.  Had to skip hip planks. 

Never done WG bench before.  Just picked the grip that seemed "natural."

Haven't don't Squat w/Chains in a while.  Didn't have good lengths of feeder chains anymore at the gym, so the chains ended up hanging free at the top.  Not ideal.  I pivoted from Pause Squats to Chain Squats at the last minute because I've been thinking about how difficult it's been to translate lighter work such as variations and higher reps, especially on Squat, to lower rep work.  Wondering if adding in "overload" work might better prepare me when I transition back to low reps on "main" movements. 

BBM Gen.S+C Block 2. Cycle 1. GPP Session A.

sRPE @6

BW - 206

Chin-Ups - BWX6, 6, 5 @8/~9

Leg Raise on Dips Bars - BWX7, 7, 7, 8 @7.5/9

Rower - HIIT; 14 minutes

Airdyne - LISS; 30 minutes

Time will be short on the following session so I moved the conditioning to this one.

BBM Gen.S+C Block 2. Cycle 1. Session A.

sRPE @6.5

BW - 209

High Bar Squat - 

275X1 @6.5

drop-down and work up to 265X3 @7

Press - up to 110X6 @7.5

Push-Press - up to 135X5 @~8

Band-Assisted Nordic Curls - BWX8, 6, 5 @9/7.5

Airdyne - HIIT; 14 minutes

Unplanned Testing Week Session B.

sRPE @6

BW - 208

Bench - up to 235X1 @~9

Deadlift - up to 425X1 @~10

Toes-to-Bar - BWX7 @9

Curls - 45X25 @8

Rower - HIIT; 12 minutes

Bench is in good shape, but DL is a little down from where I'd hoped it would be.