BBM Gen.S+C Block 2. Cycle 5. GPP Session A.

sRPE @6.5

BW - 209

Chin-Ups - BWX6, 6, 5, 5 @8/10

BB Curls - 55X18, 14, 11 @8/10

super-set with

Straight-Bar Pushdowns - X19, 19, 19 @7/8.5

Cable Rows - X19, 14, 12 @9/10

Leg Raise on Dips Bars - BWX12, 12, 10, 10 @8.5/9

Combining 2 days of GPP and skipping conditioning ahead of holiday.

BBM Gen.S+C Block 2. Cycle 5. Session A.

sRPE @7

BW - 213

High Bar Squat - 

300X1 @6.5

290X3 @8

275X3, 3, 3 @~6.5

Press - 107.5X6, 6, 6, 6 @~7.5

Push Press - 105X3; emom; 10 minutes

Band-Assisted Nordic Curls - BWX8, 7, 6 @8.5/10

Rower -  HIIT; 16 minutes

Press was wobbly at slightly higher weight than previous weeks.  This lift is just flat even though I've devoted a few extra resources to it in recent blocks.

BBM Gen.S+C Block 2. Cycle 4. GPP Session B.

sRPE @6.5

BW - 205

BB Curls - 55X17, 15, 10 @8.5/10

super-set with

Straight-Bar Pushdowns - X18, 18, 18 @7.5/9

DB Incline Curls - 25sX16, 15, 10 @8.5/9

super-set with

DB OH Extensions - 50X16, 10, 8 @9.5/8.5

Toes-to-Bar - BWX6, 6, 6, 6 @~7

Mash-up a couple of GPP sessions and still skipped conditioning, lol.  Just a lot going on heading into the holidays so getting in what I can/what I'm motivated to do.

Backed off a bit on TTB reps as calluses were bothering me.

BBM Gen.S+C Block 2. Cycle 4. Session C.

sRPE @7

BW - 207

WG Deadlift - 

380X1 @6.5

370X3 @8

335X3, 3, 3 @5.5

DB Incline - 

80sX4 @8.5

70sX4, 4, 4 @~5.5

Squat - 215X2; emom; 10 minutes

Band-Assisted Reverse Nordics - BWX8, 8, 8 @~8

BBM Gen.S+C Block 2. Cycle 4. Session B.

sRPE @7

BW - 208

WG Bench - 

210X1 @6.5

207.5X3 @7.5

190X3, 3, 3 @5/6

Squat w/ Chains - 250+45X6, 6, 6 @~7

Pull-Downs - 

Ramping Sets X10, 10, 10 @6.5/9

Back-Offs X10, 10 @~9

Tempo Copenhagen Planks - BWX8, 8, 8 @~8

Stationary Bike - HIIT; 16 minutes

BBM Gen.S+C Block 2. Cycle 4. GPP Session A.

sRPE @6.5

BW - 206

Chins - BW+10X6, 6, 5, 5 @8.5/10

Leg Raise on Dips Bars - BWX12, 12, 10, 10 @8/9

Bike - LISS; 20 minutes

215.5 (BW+10) for 2X6 is a Volume PR on chins.

BBM Gen.S+C Block 2. Cycle 4. Session A.

sRPE @7

BW - 208

High Bar Squat - 

300X1 @7

290X3 @8

270X3, 3, 3 @~6.5

Press - 105X6, 6, 6, 6 @6.5

Push Press - 100X3; emom; 10 minutes

Band-Assisted Nordic Curls - BWX6, 6, 6 @6.5/8.5

Rower - HIIT; 16 minutes

Hit last week's top single on High Bar and it felt like a warm-up, so I went up.  Nice little data point in my new approach of hitting the same weights until they feel "easier than they're supposed to."

Press was also slightly easier across the board.

My wrists were feeling a little banged up after HBS (I use a narrow, thumbs-around grip on that variant) and Press.  So I controlled the eccentric a bit more on the Push Presses.  It actually felt better in general to do them that way, so I'll switch over to that.  Who knows, maybe I'll trigger a smidge more hypertrophy with the slower eccentric.

BBM Gen.S+C Block 2. Cycle 3. Session C.

 sRPE @ 7

BW - 208

WG Deadlift - 

380X1 @7.5

365X3 @7.5

335X3, 3, 3 @~6

DB Incline - 

80sX4 @9

70sX4, 4, 4 @~6

Squats - 205X2; EMOM; 10 minutes

Band-assisted Reverse Nordics - BWX7, 7, 7 @~7.5

BBM Gen.S+C Block 2. Cycle 3. GPP Session B.

sRPE @6

BW - 208

Toes-to-Bar - BWX7, 7, 7, 7 @8/10

BB Curls - 55X16, 14, 8 @8/10

super-set with

Cable Pushdowns - X17, 17, 17 @6.5/8.5

Cable Rows - X17, 12, 10 @8.5/10

Rower - LISS; 25 minutes

Schedule tight again.  Kind of combined GPP sessions, but also had to cut GPP short.

BBM Gen.S+C Block 2. Cycle 3. Session B.

sRPE @7.5

BW - 207

WG Bench - 

210X1 @7

205X3 @7.5

190X3, 3, 3 @~6

Squat w/Chains - 240+45X6, 6, 6 @~6.5

Pull-Downs - X10, 10, 10 , 10 @5/8 (ramping sets)

Tempo Copenhagen Planks - BWX7, 7, 7 @7/8

Had to work later than normal on this day, and was really gassed after bench.  Then Chain Squats only added to it.  That's all to say: skipped conditioning, lol. 

BBM Gen.S+C Block 2. Cycle 3. GPP Session A.

sRPE @6.5

BW - 205

Chin-Ups - BWX7, 7, 6, 6 @~7.5/9

Parallel Bar Leg Raise - BWX11, 11, 10, 9 @7.5/9

Rower - LISS; 35 minutes

205 (BW) for 2X7 and 4X6 are both Volume PRs on chins.  Been awhile.

BBM Gen.S+C Block 2. Cycle 3. Session A.

sRPE @7

BW - 207

High Bar Squat - 

285X1 @7

280X3 @7.75

260X3, 3, 3 @~6

Press - 105X6, 6, 6 @7

Push Press - 95X3; EMOM; 10 minutes

Band-Assisted Nordic Curls - BWX6, 6, 6 @7/9

Felt some lingering fatigue and soreness heading into this session.

I was surprised by quad fatigue.  I guess from the Squat EMOMs on Friday?

Bench training with that crew on Saturday predictably impacted my pressing today.  I cut the main press short by one set, as pec discomfort between sets kept building.  Wanted to hedge and give that a chance to recover before Wednesday's WG Bench session.

BBM Gen.S+C Block 2. Cycle 2. GPP Session B. +Westside Team Training

sRPE @8

BW - 206

DE Bench (various grips) - 10 sets of 3 up to ?198ish?

Reverse Grip Bench - up to 198X3 @10

Toes-to-Bar - BWX6, 6, 6, 6 @7/9

DB Incline Curls - 25sX15, 14, 7 @7.5/10

super-set with

DB OH Extensions - 

50X14, 9 @9//10

40X9 @10

Worked out early with a bunch of long-time gym friends that train together in a Westside-style conjugate system.  We were moving too fast and using kilo plates, so I couldn't keep track of the actual weight lifted on DE Bench.

We decided to then max out on Reverse Grip Bench.  I've never done it before so that was exciting.

Was definitely out of gas by the time I got to the Bis'n'Tris.  Skipped conditioning.

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

sRPE @6.5

BW - 208

WG Deadlift - 

375X1 @6.5

365X3 @8

335X3, 3, 3 @6

DB Incline - 

75sX4 @8.5

70sX4, 4, 4 @~6

Squat - 195X2; EMOM; 10 minutes

Band-Assisted Reverse Nordics - BWX7, 7, 7 @~8

Rower - HIIT; 14 minutes

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

sRPE @5

BW - 208

BB Curls - 55X15, 13, 11 @8/9

super-set with

Straight-Bar Pushdowns - X16, 16, 16 @7/8.5

Cable Rows - X16, 12, 12 @7.5/8.5

Rower - LISS; 30 minutes

Airdyne bike is out of order so I'll probably just be using the rower for the foreseeable. 

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

sRPE @6.5

BW - 207

WG Bench - 

205X1 @~7

200X3 @7.5

190X3, 3, 3 @~6

Squat w/ Chains - 240+45X6, 6, 6 @7

Pull-Downs - X10, 10, 7, 10 @7/10

Tempo Copenhagen Planks - BWX6, 6, 6 @~7/9

Airdyne - HIIT; 14 minutes

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

sRPE @5.5

BW - 205

Chins - BW+10X5, 5, 4 @8/10

Parallel Bar Leg Raises - BWX10, 10, 8, 8 @8/8

Rower - LISS; 30 minutes

Stopped fighting the swing on the PBLR's and instead just tried to control the eccentric.  Yeah, I got more reps, but everything was also a lot smoother, and I still really feel the abs working.

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

sRPE @6

BW - 206

High Bar Squats -

285X1 @7

275X3 @7.5

255X3, 3, 3 @~6

Press - 105X6, 6, 6, 6 @~7

Push Press - 95X3 EMOM 10 minutes

Band-Assisted Nordic Curls - X6, 6 @~9.5

Rower - 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.