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 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. 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. 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. 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 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 C.

sRPE @6.5

BW - 204

Trap Bar Deadlift - 

345X5 @8

315X5, 5, 5 @~6

Deficit Pushup Plus - BWX13, 10, 9 @8.5/9

Belt Squat - 125X2; EMOM; 10 minutes

Band Reverse Nordics - BWX7, 6 @9/10

Airdyne - HIIT; 12 minutes

Schedule crunched again this week, so moved heavy session to Thursday and got in conditioning while I was at it. 

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 C.

sRPE @6.5

BW - 205

Trap Bar Deadlift - 

335X5 @7.5

315X5, 5, 5 @~6

Belt Squat EMOMS - 120X11 sets of 2 reps

Deficit Pushup Plus - BWX12, 9, 7 @8.5/7

Band-Assisted Reverse Nordic Curls - BWX6, 6 @8/7

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.