ME Lower Team Training

sRPE @8.5

Reverse Safety Bar Box Squats - up to 290@8.5

Sumo Rack Pulls w/Straps - up to 405X1 @8.5

Inverted Rows - BWX14, 14, 12 @8.5/9

GHR Sit-Ups - BWX14, 10, 10 @~8

Standing Cable Abs - some

Belt Squat March - 1:20@9.5

Belt Squat Static Holds - 

Full Dept X0:30 @9.5

Half Depth X0:30 @9.5

Awful.  Awfully fun!  Training with the conjugate crew.

BBM Gen.S+C Block 1. Cycle 4. Session A.

sRPE @6

BW - 205

Reverse Safety Squats - 

260X5 @7

240X5, 5, 5 @6

Incline Bench - 140X8, 8, 8 @~6.5

Press - 85X3; EMOM; 10 minutes

Toes-to-Bar - BWX5, 5, 5, 5 @~8

Squats and Incline Bench were both easier this week at the same weight.

Have some real front delt soreness the next day from all the pressing work.  Interesting.

205 (BW) for 4X5 is a Volume PR on TTB.

Realized I'd never actually videoed this squat variation to see what it looks like.  This is the last set:

BBM Gen.S+C Block 1. Cycle 3. Session A.

sRPE @6.5

BW - 205

Reverse SSB - 

260X5 @~8

240X5, 5, 5 @6/7

Incline Bench - 145X8, 8, 8 @~7

Press - EMOM; 80X11setsX3Reps

Band Nordic Curls - BWX6, 6 @7/9

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

sRPE @ 6.5

BW - 208

Reverse Safety Bar Squats - 

250X5 @7

230X5, 5, 5 @~6

Incline Bench - 

135X8 @6

145X8, 8 @~7

Press 55% EMOM - 75X3X10 sets

Band Nordic Curls - BWX6, 6 @7/8

I've decided I won't push weight up on Squats until after the RPE has dropped with the current weight.  Last week, 250X5 on Reverse SSB was ~7.5.  It was easier this week, so if I feel normal next week, I'll go up in weight.

Have no idea how to gauge RPE on these low % EMOMS.  Practically throwing it at the ceiling.  But bar speed maybe started to slow down a little bit towards the end, so probably something was happening.

BBM General S+C Block 1. Cycle 1. Session A.

sRPE @6.5

BW - 208

Reverse Safety Bar Squats - up to 250X5 @~8

Low Incline Bench - up to 135X8 @7.5

Press - up to 105X8 @7.5

Band-Assisted Nordic Curls - BWX6, 6 @?8?

Several days off for vacation plus being totally over the Powerbuilding template.  I really ran myself into the ground on that one.  Plan was always to do the General S+C template after that to get a bigger dose of variety.  I almost bailed entirely and wrote up my own new program.  But I decided to try out this small shift instead.  I suspect a lot of it is on me to not only accept that weights won't go up every week, but also to check in with myself during the session and ask, "that was kind of heavy.  if I go up and do another set, how will the rest of the sets / session / day go for me?"

This session, once I got in the ballpark of @8+, I called it good.

I was going to do regular SSB for this block.  However, I struggled so much doing Front Squats in the last block because of grip issues, that I thought I'd give Reverse SSB a try.  I'd only messed around with these once in a Pivot block.  More upright than SSB, which is the idea.  Easier to execute than Front Squat (for me), but harder than regular SSB.  Getting into position is tricky because you have to push the pads forward to get your shoulders into them and that means your feet are behind you at the start, then you get your shoulders positioned, and THEN find your foot position.  At that point, the balance is a little trickier because the weight is "floating" above your shoulders a bit, but not too bad.

Nordic Curls: Thought maybe I'd be able to get a couple of those unassisted, but NOPE.

Pivot Block. Sessions A and B.

Session A.

BW - 220

sRPE @ 5.5

V-Ups - BWX10, 10 @~6

Machine Dips - 180X14, 14 @6/8

Hammer Curls - 32.5sX16 @9.5

1-Arm Cable Front Raise - X15 @9.5

Session B.

BW - 222

sRPE @6

Reverse SSB Squats -

210X10 @7

200X10 @6

Band Chins (under foot) - BWX10, 5 @6/7

Hammer Machine Incline - 90X12 @6

Machine Preacher Curls - X12 @9.5

"Reverse SSB" means put the bar in the rack backwards so that the weight is up above the shoulders.  Not getting under the bar backwards i.e. SSB Front Squats.  Although this did feel fairly upright similar to a Front Squat.