Training: Squat/Legs Day and Bench/Upper Day

Squat/Legs

sRPE @6

BW - 228

Squats - 

-    265X3 @6

-    275X3 @6.5

-    285X3 @7

-    295X3 @8.5

Marrs Bar GM - 175X10, 8 @9.5

FFE BSS - BWX13, 10 @~10

Single-Leg Seated Machine Curls - X10, 9 @10

Machine SL Calf Press - X14, 12 @~10

Bench/Upper

sRPE @6

BW - 226

Bench - 

-    175X3 @6.5

-    185X3 @7

-    190X3 @8

Hammer Rows - 70X14, 10 @~10

Hammer Incline - 70X12, 9 @10

Cable Rear Delt Flyes - X10, 8 @10

Machine Preacher Curls - X10, 8 @10

Forearm didn't much like those preacher curls.

Training: Legs

sRPE @6

BW - 225

Squats - 

-    255X3 @6

-    265X3 @6.5

-    275X3 @7.5

-    285X3 @8

Marrs Bar GM - 175X9, 8 @~9.5

FFE BSS - BWX11, 10 @8.5/10

Seated Single-Leg Curls - X10, 8 @10

Machine SL Calf Press- X14, 13 @10

Stationary Bike - HIIT; 0:25/1:35; 14 minutes

Training: Legs

sRPE @6

BW - 227

Squats - 

-    265X3 @7

-    270X3 @7.5

-    280X3 @8

Marrs Bar GM - 175X9, 8 @~9

FFE BSS - BWX11, 10 @8/9

Seated Single-Leg Curls - X8, 8 @10

SL Machine Calf Press - X11, 11 @10

Stationary Bike - HIIT; 0:25/1:35; 14 minutes

Just back from a week vacation.  Need to see about getting my forearm rehabbed.

Time Crunch + Forearm Pain Week 1. Day A.

 sRPE @6.5

BW  - 227   

SSB -

-    up to 300X1 @9

-    250X3 @8

Reverse SSB Box Squats - 210X3, 3, 3 @~7.5

Circuit -

-    Leg Curls - X9, 8, 8 @8

-    Hypers - BW+25 behind head X8, 8, 7 @8

-    Leg Extensions - X12, 10, 10 @8/9

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

Schedule is all over the place this month and next, plus I think I need to just back off anything that puts much stress on grip for a while.

Not letting perfect be the enemy of good, I'll just go in when I can and try to hit some stuff, and maybe a plan will emerge.

S/B/D/R+ Week 4. Day A.

BW - 225

Squats - 

-    up to 355X1 @9.5

-    290X3 @~7

BB Rows w/Straps -

-    200X5 @8

-    200X3, 3 @7

Leg Curls - X8, 8, 7, 6 @8

super-set with

Leg Extensions - X10, 9, 9. 9 @8

Rear Delt Flyes - X8, 8, 8, 7, 7 @7.5/9

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

Only training session from last week.  Got hit by a combination of schedule crunch and a cold. 

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.

Reap What You Row Week 1. Day C.

sRPE @7

BW - 226

BB Rows - 160X5, 5 @~6

1-Arm DB Rows w/Straps - 90X9, 8, 8, 7 @7/8

Bench - 

-    up to 205X1 @7

-    185X3, 3 @~7

super-set with

Seated Leg Curls - X9, 7, 7 @8

Bayesian Curls - X7, 8, 10, 8 @7/8

Rower - HIIT; 0:20/1:40; 10 rounds

Solid session.  Tried using a higher pulley position on the Bayesian Curls (as everyone seems to recommend), but it made it feel more awkward and I didn't feel as much tension on my biceps in the stretch position, so I'll probably just go back to a low pulley with an off-set stance.

Son of a Bench Week 12. Day "C".

sRPE @7.5

BW - 224

Bench - up to 225X1 @8

Lever Incline - 100X9, 8, 7 @~9

Reverse SSB Box Squats - 210X3, 3 @7.5/9

FFE BSS - BWX10, 9 @8.5/9.5

Chins - BWX1, 1 @~8*

super-set with

Seated Leg Curls - X11, 10 @8.5/9.5

Pushdowns - X17, 14 @~9

super-set with

Machine SL Calf Press - X13, 10 @~10

Coming back from a long camping weekend.  Kind of went in and did whatever I felt like doing, but ended up with mostly a "Day C" vibe.

Bench actually felt pretty good.  Maybe a slight peak from the time off.

Got a wild hair to do "Eliminators" (Reverse SSB Box Squats).  Kind of cheated them, though, because I forgot you need to keep the pad high on your neck and a loose grip on the handles to really get the upper back stress you want from these. 

Also threw in some Front Foot Elevated Bulgarian Split Squats (Both Feet Elevated Split Squats?  not sure which is clearest).  I'm thinking these are a likely component of a future Squat specialization block, so wanted to start re-familiarizing myself with them.

My left elbow is generally slightly aggravated all the time now, and starting to having some lingering discomfort in the right.  I've been in some kind of pressing specialization going back to December, and I'm thinking having all this travel interfering with training in June may be an opportunity to just kind of mess around in the gym the rest of the month, and then pivot to something else when I get a clear runway. 

Son of a Bench Week 11. Day C.

sRPE @

BW - 225

Bench - 190X3, 3 @7

DB Bench - 75sX10(PR), 8, 5 @9/10

BB Rows - 185X6, 6 @~8

super-set with

Seated Leg Curls - X12, 9 @~10

Pushdowns - X12, 10, 9 @10

super-set with

Machine SL Calf Press - X16, 13 @10

Rower - HIIT; 5 rounds

Good session.

Added a rep to DB Bench for a PR with the 75s, and also added a set there.

Son of a Bench Week 5. Day C.

sRPE @7.5

BW - 225

Bench - 200X3, 3 @7.5/8

DB Bench - 70sX11(PR), 8, 6 @8

BB Rows -

-    190X8(PR) @9

-    165X7, 5 @8

super-set with

Seated Leg Curls - X12, 8 @10

Pushdowns - X13, 10, 8 X10

super-set with

Machine SL Calf Press - X13, 11 @10

Rower - HIIT; 5 rounds

Basically, fully recovered from the cold, and the concomitant down time and fatigue.

DB Bench and BB Row PRs to show for it.  Misloaded the first set of Rows with 10 kg plates instead of 10 lb. plates, so PR, lol!

Also resumed conditioning. 

Son of a Bench Week 5. Day A.

sRPE @6.5

BW - 225

Bench - 

-    up to 245X1 @9

-    200X5 @8.5

Lever Dips - 205X8, 7, 6 @7/6

Seated Leg Curls - X6, 7 @6/8

super-set with

Rope Lat Pushdowns - X7, 6 @8

1-Arm DB OH Extensions -

-    30X6 @8.5

-    25X6, 6 @8

super-set with

Machine SL Calf Press - 180X17, 13 @~10

Getting on the other side of this gnarly cold and got to the gym again.

My two goals today were:

1)  See if I can work up to something heavy on Bench

2)  Get in volume on everything else regardless of proximity to failure

Was actually able to add weight on Bench over last week although the RPE was higher, too.  That meant my 80% back-off weight was actually a touch lower than last week.

Pulled back on RPE on most everything else and got the volume in.

Subbed leg curls for GHRs because I wasn't sure 180 degree upper body swings would be compatible with sinus pressure.

EX bar lat pushdowns have been bothering my elbow tendinopathy, so I subbed in rope handles and that felt MUCH better.

Similarly, 2-handed DB OH extensions have also been bothering my elbow, so I switched to single-arm and that felt great. 

Son of a Bench Week 3. Day C.

sRPE @6.5

BW - 223

Bench - 200X3, 3 @~7.5

DB Bench - 70sX10(PR), 7 @8

BB Rows - 165X8, 8, 8 @8/9

super-set with

Seated Leg Curls - X9, 8 @~8

Pushdowns - X11, 10 @10

super-set with

Machine SL Calf Press - X13, 10 @~9

Rower - HIIT; 5 rounds

Another PR on DB Bench even still keeping RPE @8.  Next week I push these to AMRAPs, and then start adding volume in the following weeks.

Added a set to BB Rows.  Felt solid.  Probably stay at this weight and rep range for most of this block.

Son of a Bench. Week 1. Day C.

sRPE @6

BW - 225

Bench - 190X3, 3 @7.5

DB Bench - 70sX8, 6 @~8

BB Hanging Rows - 165X8, 5 @~8

super-set with

Seated Leg Curls - X10, 8 @8

Pushdowns - X8, 8 @8

super-set with

Machine Calf Press - X10, 9 @~10

Rower - HIIT, 5 rounds

Solid session.  A lot to be optimistic about.

Pressin' Out Week 9. Day C.

sRPE @ 7

BW - 226

Press - 125X3, 3, 3 @~7

High Incline DB Bench - 55sX11, 8, 6 @10

Deficit Flexion Rows - 145X9, 9 @9/10

super-set with

Seated Leg Curls - X10, 8 @~10

Pushdowns - X9, 8, 7 @~10

Almost skipped this session because of schedule.  But also maybe a sign that overall stress (life, gym, etc.) is starting to get a bit much, and may need to look at a pivot.

If things are going well on Monday, I could try to chip my lifetime Press PR, and then pivot to the next thing.

Pressin' Out Week 7. Day C.

sRPE @8

BW - 224

Press - 125X3, 3, 3 @~7

High Incline DB Bench - 50sX14, 8, 8, 7 @10

Deficit Flexion Rows - 145X8, 8, 8 @8.5/10

Seated Leg Curls - X15, 13 @~10

Pushdowns - X16, 13, 10 @10

Wasn't feeling Seated DB Press today so switched to High Incline DB Bench.

Getting better acclimated to the Deficit Flexion Rows.  Still a ways to go.

Beat the log book on leg curls.

Felt like I got hit by a truck after Squats in the prior session.  Made everything today harder.  I'm super annoyed when this happens.  The only way I've found to really avoid it is to have frequent Squatting in my program, but that makes all my programs Squat focused, and I went through years of always having Squat be my best lift because of it.  Anytime I try to get away and try to really build up other lifts, Squatting starts to bury me.  But there I was again last night, starting to write out a frequent Squat program when what I really wanted to do was move on to Bench and Rows after this.  Oh well.

Pressin' Out Week 5. Day C.

sRPE @7.5

BW - 223

Press - 125X3, 3, 3 @7/8

DB Seated Press - 45sX13, 11, 8, 7 @10

Deficit BB Flexion Rows - 145X8, 8, 7 @~10

Seated Leg Curls - X12, 8 @10

Pushdowns - X14, 12, 10 @10

Nice session.  Technical acclimation on the Deficit Flexion Rows has a lot of headroom, but the upper back burn was very real.  

Pressin' Out Week 3. Day C.

sRPE @8

BW - 224

Press - 115X3, 3, 3 @~6.5

DB Seated Press - 45sX10, 9, 7 @~10

BB Flexion Rows - 185X6, 6 @9/10

Leg Curls - X12, 9 @10

Rope Pushdowns - X11, 10, 9 @~10

Felt totally gassed when I got home from this session for some reason.  Probably stress.

I decided to do BB Rows instead of DB Rows to save a little time.  These were a little bit more fatiguing than I expected so I might add a deficit next time.  That should bring the weight down and give me a comparable or better stimulus with less absolute fatigue. 

Chin-Up War Week 9. Day C.

sRPE @7.5

BW - 225

Chins - BWX3, 3, 3 @7.5/8.5

1-Arm Pulldowns - X10, 9, 8 @~10

CG Cambered Bench - 

-    up to 225X1(PR) @10

-    155X5 5 @6/7.5

Leg Curls - X14, 12 @~10

Lying DB Curls - 15sX14, 12, 10 @~10

Lots of little PRs sprinkled in the last couple of weeks.  Nice.

Chin-Up War Week 7. Day C.

sRPE @7

BW - 222

Chins - BWX3, 2, 2 @~6

1-Arm Pulldowns - X8, 7 @~10

CG Cambered Bench - 

-    up to 205X1 @9

-    155X5, 5 @6/7.5

Leg Curls - X13, 10 @10

Lying DB Curls - 15sX11, 10 @10

Solid session. 

Chin-Up War Week 5. Day C.

sRPE @7.5

BW - 225

Chins - BWX2, 2, 2 @7/8

Pull-Downs - X14, 11, 10, 10 @10

CG Cambered Bench - 

-    up to 205X1 @9

-    155X5, 5 @7.5/8.5

Leg Curls - X12, 9 @10

Bayesian Curls - X11, 10, 8 @10

Gonna pivot next week with reduced volume on upper back and biceps work, RPE caps ~8 across the board, and swapping out upper back and biceps accessories.  I want to let some of the general fatigue (achiness, sleep and mood disruption, etc.) dissipate a bit if I can.  

Will start upping volume and RPE again after that.  It's very possible that I can't run another 5 weeks after that, but we'll see.  Just want to shore up these chin-up gains and at least see if I can make some more before switching focus.

This block has already been a general success with some Rep and Volume PRs on Chins and Curls.