Workouts: Last 2 sessions

Thursday:

BW - 223

Hammer Incline - 70X8, 8, 7 @~8

Machine Press - X9, 8,7 @~8

super-set with

Machine Flyes- X8, 6, 6 @8/9

Cable Straight-Arm Pushdown - X12, 9, 8 @~8

Machine Laterals - X11, 9, 8 @8/9

Monday:

BW - 225

SSB Squat -

-    up to 300X1 @8.5

-    250X5 @8

Reverse Safety Bar Box Squats - 210X3, 3, 3 @~7

Chest-Supported Giant Sets -

-    Rows - 90X10, 8, 8 @7/8.5

-    Scapular Retractions - 90X5, 4, 4 @7/8

-    Finger Curls - 5, 4, 2 @8/10

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

Had some health issues the last week that interfered with training.

Time Crunch + Forearm Pain Week 1. Day A.

 sRPE @6.5

BW  - 227   

SSB -

-    up to 300X1 @9

-    250X3 @8

Reverse SSB Box Squats - 210X3, 3, 3 @~7.5

Circuit -

-    Leg Curls - X9, 8, 8 @8

-    Hypers - BW+25 behind head X8, 8, 7 @8

-    Leg Extensions - X12, 10, 10 @8/9

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

Schedule is all over the place this month and next, plus I think I need to just back off anything that puts much stress on grip for a while.

Not letting perfect be the enemy of good, I'll just go in when I can and try to hit some stuff, and maybe a plan will emerge.

S/B/D/R+ Week 4. Day A.

BW - 225

Squats - 

-    up to 355X1 @9.5

-    290X3 @~7

BB Rows w/Straps -

-    200X5 @8

-    200X3, 3 @7

Leg Curls - X8, 8, 7, 6 @8

super-set with

Leg Extensions - X10, 9, 9. 9 @8

Rear Delt Flyes - X8, 8, 8, 7, 7 @7.5/9

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

Only training session from last week.  Got hit by a combination of schedule crunch and a cold. 

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.