Reap What You Row Week 3. Day C.

sRPE @7

BB Rows w/Straps - 170X5, 5, 5 @5.5/7.5

1-Arm DB Rows w/Straps - 90X11, 9, 7, 6 @~8

Swiss Bar Bench -

-    up to 160X1 @6

-    150X3, 3 @8

super-set with 

Seated Leg Curls - X8, 7, 7 @8

1-Arm Cable Wrist Extensions - X8, 7, 7 @9/8

super-set with

Rope Pushdowns - X12, 10, 8 @8

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

Subbed in NG Bench to keep stress off elbows and wrists.  Things are maybe feeling a bit better in those areas.

BBM Gen.S+C Block 1. Cycle 4. Session B-ish.

sRPE @ 5

BW - 205

Pause Swiss Bar Bench - 

160X5 @7

150X5, 5, 5 @~6

Pull-Ups - BWX4, 4, 3, 3 @9.5/10

super-set with

GHR Sit-Ups - BWX12, 12, 10, 10 @7/7.5

Rushed for time, but also leaving town at the end of the week.  Just slapped some stuff together.

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

sRPE @6.5

BW - 205

Paused CG Bench - 185X5 @7.75

Paused Swiss Bar Bench - 150X5, 5, 5 @5.5/6.5

Leg Press - 3ppsX10, 10, 10 @~7

Lever Shrugs Myo-Reps - 200X20 (w/straps), 5X5, X11 (w/straps), 5X5 @9/10

Copenhagen Planks - BWX16, 16 @~8

Swiss Bar was occupied when I got there, so I worked up to something heavy-ish on Paused Close Grips, and switched to Swiss Bar for my back-offs.

Was really "kicking the sled through the wall" on leg press today.  Much explosive, very burn.

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

sRPE @6.5

BW - 204

Pause Swiss Bar Bench - 

160X5 @8

150X5, 5, 5 @5.5/6

Leg Press - 3ppsX8, 8, 8 @6.5

Lever Shrugs (myo-reps) - 200X20(straps),5X5, 14(straps), 5X5 @8/9

Copenhagen Planks - BWX15, 15 @~7

Airdyne Bike - LISS; 25 minutes

Surprised how hard the Swiss Bar Bench is.

Leg Press all paused at bottom.

Shrugs all held at the top.

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

sRPE @7

BW - 205

Paused Swiss Bar Bench - up to 160X5 @7.5

Leg Press - up to 270X8 @~6.5

Tempo Lever Shrugs (myo-reps) - 200X17 w/straps, 5, 5, 5, 5, 5 @~7

Copenhagen Planks - BWX11, 11 @~7

Got my COVID booster and flu shot the day before this session, and I was WIPED OUT.  I expect a lot of these numbers to jump next week if I'm feeling more normal.

Was originally going to do Paused Close Grip Bench on this day, but made a last minute decision to switch to the Swiss Bar.  Trying to commit to exploring unfettered low-specificity this block.

Similarly, I was going to do Chest-Supported Rows, but decided to do machine shrugs instead.  I've been dealing with nagging trap achiness the last couple of blocks, and want to see if a little burst of direct trap training can make a positive difference. 

Copenhagen Planks were weirdly strong out of the gate.