3 Day SBD. Cycle 2. Session A.

sRPE @7.5

BW - 219

Squats -

up to 295X1 @5.5

280 (80%)X3, 3, 3 @~6

Plate Deficit DL - 315 (74% of DL)X2, 2, 2, 2 @5/6

Copenhagen Planks - BWX12, 12, 12 @7.5/10

DB Curls - 25sX11, 11, 9 @7/10

super-set with

Decline Leg/Hip Raises - BWX5, 5, 3 @7/10

Took a lot more time with my Squat warm-ups.  Gave time for my HR to come down between warm-ups sets, and focused generally on being more "ready" for the next set even though they were just warm-ups.  Usually I basically just re-load the bar and go.  Ended up with a slight improvement in the top single over prior weeks, and also was able to add a 3rd back-off set without feeling like it added significantly to acute fatigue.

Similarly, I was able to add a 4th set to the Deficit DLs.  Fatigue was still good, but between longer warm-ups and getting pulled into a couple of conversations, it took about an hour to get through the first two movements.

Accessories were all good, but I was already an hour and a half in at this point (and got to the gym late).  TL;DR:  I skipped conditioning.

3 Day SBD. Cycle 1. Session A.

sRPE @7

BW - 224

Squats - 

up to 295X1 @6

275 (80%)X3, 3 @6

Plate Deficit DL - 300(74% of DL)X2, 2, 2 @~5.5

Copenhagen Planks - BWX10, 10, 10 (each side) @7/8

DB Curls - 25sX10, 10, 10 @7/8

super-set with

High Incline Leg/Hip Raises - BWX5, 5, 3 @8/10

Stationary Bike - HIIT; 10 minutes

Using a mix of RPE targets and %'s this block on the strength movements.  Assistance movements generally approaching failure.  Autoregulating volume across the board to try and walk out of the gym feeling fresh-to-fine.

I called an audible and added in the Leg/Hip raises.  I feel like since I've not been doing the Toes-to-Bar, I'm feeling more hip extensor discomfort following Squat workouts.  However, this super-set also increased sRPE for the day.  

Still tempted to take this approach on lower focus day of cutting Biceps volume and super-setting in hip extensor work.  Just have to play it by ear.

PIVOT. Session C.

sRPE @7

BW - 216

DB Bench - 80sX7, 7, 7 @7/9

Decline Leg Raise - X0

Dips Bar Leg Raise - BWX6, 8, 8 @6/8.5

Standing Calf Raises - 350X8, 8, 7 @8/10

super-set with

Leg Extension - X10, 10, 10 @6/8.5

super-set with

Leg Curls - X10, 10, 10 @5/8.5

Stationary Bike - HIIT; 6 rounds / 10 minutes

I think that the 80s for 7 is a Rep PR on DB Bench.

Tried to do Decline Leg Raise, but the strain in my side said "NOPE."  Leg Raises on the parallel bars were fine though.  So seems like I can stretch and contract the hips OR the shoulders but not BOTH right  now.  Hopefully, it will be fine for static bracing on Squat and Deadlift next week.

BBM PB I Block 2. Cycle 4. GPP Session A.

sRPE @6

BW - 204

Chins - BW+5X6, 6, 5, 4, 4 @9/10

Decline Leg/Hip Raise - BWX6, 6, 6 @7/8

Rower - LISS; 15 minutes

Kind of feeling over this training block.

BBM PB I Block 2. Cycle 3. GPP Session A.

sRPE @5

BW - 206

Chins - BWX6, 6, 5, 4, 4 @8/8

Decline Leg/Hip Raise - BWX6, 6, 6, 6 @~6

Rower - LISS; 20 minutes

BBM PB I Block 2. Cycle 2. GPP Session A.

sRPE @5.5

BW - 206

Chins - BW+5X5, 5, 4, 3, 3 @8/9

Decline Leg/Hip Raise - BWX8, 8, 8, 8 @6.5/9

Rower - LISS; 30 minutes

BBM PB I Block 2. Cycle 1. GPP Session A.

sRPE @5.5

BW - 205

Chin-Ups - BWX5, 5, 4, 3, 3 @9/8

Decline Leg/Hip Raise - BWX10, 8, 8, 6 @8/9

Rower - HIIT; 20 sec./140 sec.; 11 rounds (20 minutes)

BBM LFT Block 2. Cycle 3. GPP Session A.

sRPE @6

BW - 202

Curls - 50X15, 11, 10 @~9

Decline Leg/Hip Raise - BWX10, 8, 8, 8 @7/8

Airdyne Bike - LISS; 30 minutes

BBM LFT Block 2. Cycle 2. GPP Session A.

sRPE @6

BW - 203

Curls - 

50X13, 10 @9

40X12 @9

Decline Leg/Hip Raise - BWX9, 8, 6, 7 @8/9

Airdyne Bike - LISS; 30 minutes

Tightened up technique on curls again.  Really trying to fuse my elbows to my ribs in front of my lats.  Brought down the weight/reps I could use.

BBM LFT Block 2. Cycle 1. GPP Session A.

sRPE @6

BW - 201

Barbell Curls - 50X16, 14, 14 @~9

Decline Leg&Hip Raises - BWX7, 7, 7, 6 @8/9

Airdyne Bike - LISS; 30 minutes