S/B/D/R+ Week 3. Day C.

sRPE @8.5

BW - 227

Deadlift w/Straps -

-    up to 355X1 @8

-    315X3, 3, 3, 3, 3 @7/7.5

DB Bench - 60sX9, 7, 7, 6 @~8

Pull-Downs w/Straps - X10, 9, 8 @8/9

Cable Curls - X10, 9, 8, 8, 8 @~8

super-set with

Machine Knee Raise - X7, 7, 7, 7 @~8

Stationary Bike - HIIT; 0:20/1:40; 14 minutes

Tough session.  Not sure if it was general end of the week fatigue, the added volume from this week catching up with me, or just normal ups-and-downs of training.  Looking forward to a couple of days off.

S/B/D/R+ Week 3. Day B.

sRPE @8

BW - 223

Bench - 

-    up to 225X1 @9

-    185X3, 3, 3, 3, 3 @7/7.5

FFE BSS - BWX11, 10, 8, 6 @8/9

NG Cable Rows - X10, 10, 8 @~8

super-set with

Bent Knee GHR Sit-Ups - BWX8, 8, 6 @~8

Machine Standing Calf Raises - X8, 7, 7, 6 @8/9

Stationary Bike - HIIT; 0:20/1:40; 14 minutes

Felt good coming in today, but Bench was flaaaaaat.  Everything else seemed fine.

S/B/D/R+ Week 3. Day A.

sRPE @7.5

BW - 225

Squats - 

-    up to 350X1 @8.5

-    295X3, 3, 3, 3, 3 @6/7

BB Rows w/Straps - 

-    up to 200X5 @8

-    200X3, 3, 3 @~7.5

GHR - BWX10, 9, 8, 8 @~8

super-set with

Machine Laterals - X12, 9, 9, 8, 8 @8/9

Cable Rear Delt Flyes - X9, 9, 7, 6, 6 @8/9.5

Stationary Bike - HIIT; 0:20/1:40; 14 minutes

Weather was great, and focus was strong.  Feels good to be able to handle this volume right now

S/B/D/R+ Week 2. Day C.

sRPE @ 8

BW - 225

Deadlift - 

-    up to 355X1 @8

-    315X3, 3, 3, 3 @~7

DB Bench - 60sX9, 7, 7, 7 @8

Pull-Downs - X10, 9, 8 @8

Cable Curls - X11, 11, 10, 10 @~8

super-set with

GHR Sit-Ups BWX9, 7, 6, 6 @~8

Stationary Bike - HIIT; 0:20/1:40; 14 minutes

Had to work out Saturday morning instead of Friday afternoon, and I felt the difference.  DL top set was awful, but the back-offs were ok.

Tried Cable Curls instead of BB Curls as I'm still waiting for this elbow issue to resolve.  It feels fine most of the time now, but after workouts and in the AM it can be really tight, and still makes me second guess how I'm going to pick things up, etc. in the everyday b/c sometimes it hurts when I do.

S/B/D/R+ Week 2. Day B.

sRPE @7.5

BW - 220

Bench - 

-    up to 225X1 @8

-    195X3, 3, 3, 3 @7.5/8.5

FFE BSS - BWX11, 10, 9, 8 @8

Cable Rows - X11, 10, 9 @8

super-set with

GHR Sit-Ups - BWX9, 8, 6 @8

Machine Standing Calves - X8, 7, 8, 7 @~8

Stationary Bike - HIIT; 0:20/1:40; 14 minutes

Solid session.  I've been taking a bit more time on my warm-up singles this week trying to feel out where my top set should be.  On both Squat and Bench, I re-took my last warm-up single and both times found the 2nd set easier allowing me to go for something higher on the top set.  Patience, I guess.

S/B/D/R Week 2. Day A.

sRPE @8

BW - 223

Squats - 

-    up to 325X1 @7

-    290X3, 3, 3, 3 @7/7.5

BB Rows w/Straps -

-    up to 200X5 @8.5

-    200X3, 3, 3 @~8

GHR - BWX10, 9, 9, 8 @~8

super-set with

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

Cable Rear Delt Flyes - X9, 8, 7, 6 @8

Added about 1 set per movement over last week.  Looking to add more volume week over week, and start upping the intensity on top singles next week.

sRPE is mainly high because of the heat and humidity in the gym. Otherwise, this was a solid session.

Skipped conditioning to grab a bus to the grocery store and beat the next rain storm.

S/B/D/R Week 1. Day C.

sRPE @8

BW - 228

Deadlift - 

-    up to 365X1 @7

-    325X3, 3, 3 @~7

DB Bench - 60sX8, 8, 7 @8

Pull-Downs - X8, 8, 7 @8/10

BB Curls - 60X9, 8, 7 @8

super-set with

GHR Sit-Ups - BWX8, 7, 6 @8/8.5

Stationary Bike - HIIT; 0:20/1:40; 14 minutes

I was already dragging much ass coming into a hot and humid gym today, so the workout was a slog.

Nevertheless, DL was better than expected.