Training: DL+Full Body

sRPE @5.5

BW - 228

Deadlift - 

-    285X3 @4

-    305X3 @6

-    320X3 @6.5

-    335X3 @7.5

-    345X3 @9.5*

PJR Pullovers - 60X9, 8 @~10

GHR - BWX10, 8 @~9

Machine Flyes - X9, 9 @10

Leg Extensions - X11, 9 @10

First time DLing in a couple of months because of schedule and forearm pain.  I supinated grip only on the arm with the forearm issues, and on all reps including warm-ups, and didn't really have any pain issues during or since.

*grip on the supinated hand was giving out on the top set ahead of everything else.  Possibly just a detraining thing, or possibly my previous practicing of alternating my mixed grip on every set was somehow less stressful on each hand than keeping one supinated on every set.

Triceps are sore as hell 36 hours later like they always are when I do DB Triceps Pullovers for the first time in a while. 

Workouts: Last 2 sessions

Thursday:

BW - 223

Hammer Incline - 70X8, 8, 7 @~8

Machine Press - X9, 8,7 @~8

super-set with

Machine Flyes- X8, 6, 6 @8/9

Cable Straight-Arm Pushdown - X12, 9, 8 @~8

Machine Laterals - X11, 9, 8 @8/9

Monday:

BW - 225

SSB Squat -

-    up to 300X1 @8.5

-    250X5 @8

Reverse Safety Bar Box Squats - 210X3, 3, 3 @~7

Chest-Supported Giant Sets -

-    Rows - 90X10, 8, 8 @7/8.5

-    Scapular Retractions - 90X5, 4, 4 @7/8

-    Finger Curls - 5, 4, 2 @8/10

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

Had some health issues the last week that interfered with training.

Son of a Bench Week 12. Day B.

sRPE @6.5

BW - 223

Bench - 185X1, 1 @~6

Deadlift - 

-    up to 385X1 @8.5

-    315X5 @6

Machine Flyes - X10, 7, 7 @10

super-set with

Rope Bayesian Curls - X9, 8 @10

Floor DB Rolling Triceps - 45sX8, 6, 5 @10

super-set with

Machine SL Calf Press - X12, 10 @10

Rower - HIIT; 5 rounds

80% Bench singles moved really nicely, and so I thought DL might pop too, but performance was only slightly better than the prior DL session.

My left elbow wasn't feeling great on Rolling Tri's, and is still pretty unhappy the next day.  Hoping it will fade and not impact tomorrow's session.

Son of a Bench Week 11. Day B.

sRPE @7

BW - 226

Bench - 190X1, 1 @~6

Squat - 

-    up to 330X1 @8.5

-    275X5 @7.5

Machine Flyes - X11, 8 @~9

super-set with

DB Curls - 35sX8, 7 @~10

Floor DB Rolling Extensions - 40sX10, 9, 7 @9/10

super-set with

Machine SL Calf Press - X14, 12 @~10

Rower - HIIT; 5 rounds

Life stress is running high, but this session was ok.

Son of a Bench Week 10. Day B.

sRPE @6

BW - 225

Bench - 185X1, 1 @~6

Deadlift - 

-    up to 385X1 @9

-    315X5 @7

Machine Flyes - X10, 8 @~10

super-set with

Rope Bayesian Curls - X7, 7 @10

Floor DB Rolling Tri's - 40sX9, 8, 5 @10

super-set with

Machine SL Calf Press - X12, 10 @10

Rower - HIIT; 5 rounds

Solid session.  I guess that's my heaviest DL since July of '24?  Anyway, like Squats, I moved back-offs from a supplement and on to the main lift to start prepping for more regular work on that lift later in the year.

I'd really  like to hit a Bench PR before I move on to other things, but I need a runway of consistent training and recovery if that's gonna happen.  Naturally, I'm about to be out of town for back-to-back weekends.

Son of a Bench Week 9. Day B.

sRPE @7.5

BW - 225

Bench - 195X1, 1 @~7

Squat -

-    up to 325X1 @7.5

-    275X5 @7

Machine Flyes - X11, 9 @10

super-set with

DB Curls - 35sX8, 7 @10

DB Floor Rolling Tri's - 35sX13, 11, 9 @~10

super-set with

Machine SL Calf Press - X13, 11 @10

Rower - HIIT; 5 rounds

Felt like just doing regular squats instead of doing ATG Pause Squats for  my back off.  Later this year, I'll likely to do a Squat focused block, and I'm probably starting to think about getting more technique work in.

This is supposed to be my "Light" / Lower Stress day, and there's something about this day that's more stressful than I want it to be.  Something about supersetting Flyes and Curls and then going to Floor Rolling Tri's is just harder in practice than it looks on paper.  Might need to move some things around and/or swap out some movements.

Son of a Bench Week 8. Day B.

sRPE @6

BW - 223

Bench - 185X1, 1 @6/7

Deadlift - 315X1 @5

SLDL - 225X5 @4

Machine Flyes - X10, 8 @10

super-set with

Rope Bayesian Curls - X8, 7 @10

DB Floor Rolling Tris - 35sX9, 8 @~8

super-set with

Machine Calf Press - X13, 10 @10

Rower - HIIT; 5 rounds

Nice and easy for the second session back.  

Son of a Bench Week 7. Day B.

sRPE @6

BW - 224

Bench - 185X1, 1 @6.5

Machine Knee Raise - X11, 11 @10

Machine Flyes - X11, 9 @10

super-set with

DB Curls - 35sX8, 6 @10

Pushdowns - X17, 12 @10

super-set with

Machine SL Calf Press - X12, 10 @10

Rower - HIIT, 5 rounds

Just got in and got some work in between weeks off.

Son of a Bench Week 6. Day B.

sRPE @7.5

BW - 222

Bench - 205X1, 1, 1 @~7

Deadlift - up to 365X1 @7

SLDL - 275X5, 5 @7/8

Pec Flyes - X10, 9, 6 @10

super-set with

Rope Bayesian Curls - X9, 8 @10

Pushdowns - X10, 8, 8 @10

super-set with

Machine Calf Press - X12, 12 @10

Rower - HIIT; 5 rounds

Was feeling a bit too good today and decided to push SLDL without thinking that, because of getting sick, it had been weeks since I DL'd.  And because of ending one training block and starting another, it had been over a month since I SLDL'd 275.  

My back was all "Huh?!," and today it's all "See?!"

It'll probably be fine in a couple of days.

Son of a Bench Week 5. Day B.

sRPE @7.5

BW - 224

Bench - 220X3, 3 @8

Squat - up to 315X1 @8.5

ATG Pause Squats - 225X5, 5 @7/8.5

Machine Flyes - X9, 8, 6 @10

super-set with

DB Curls - 35sX9, 5 @10

Rope Triceps Pullover Station - X10, 9, 9 @10

super-set with

Machine SL Calf Press - X10, 9 @10

Was at about 90% on this day coming back from the cold.

I've been noticing that the 80% work on the second session is a lot heavier than on the first or third session.  Likely because of fatigue carrying over from the heavier first session.  Think I'll try making these 80% singles instead of triples and save the triples for Day C.  

Rolling Floor Extensions have been bothering my elbow, so I tried that weird seated overhead triceps station across from the Jammer.  It was fine.

Son of a Bench Week 4. Day B.

sRPE @7

BW - 224

Bench - 205X1, 1 @~8

Hypers - 35 behind head X7, 6, 5 @8/9

Machine Flyes - X7, 7 @8

super-set with

Rope Bayesian Curls - X6, 6 X8/10

Pushdowns - X18, 7, 7 @10

super-set with

Machine SL Calf Press - X15, 13 @10

Gnarly chest cold interfering with sleep and generally knocking my recovery in the dirt.

Wild how hard singles on Bench were with 80% of Monday's e1RM.

Was no way DL was gonna happen so replaced with weighted Hypers.

Skipped conditioning.

Delayed this session by a day in the hopes I'd feel better.  While I did feel a bit better, my schedule the rest of the week is pretty tight, and so I might not be able to make it in again.  But that's why I train Fully Body: so that schedule disruptions don't result in something getting skipped in a training week.

Son of a Bench Week 3. Day B.

sRPE @7

BW - 223

Bench - 200X3, 3, 3 @~8

Squat - up to 315X1 @7.5

ATG Pause Squat - 225X5, 5 @6/7

Machine Flyes - X10, 8 @10

super-set with

DB Curls - 35sX8, 7 @8

Floor DB Rolling Triceps - 40sX10, 7 @10

super-set with

Machine SL Calf Press - X12, 11 @9

Rower - HIIT; 5 rounds

Working out on back-to-back days on a full body program is always a little rough.

Got on autopilot out of the gate and did an extra set of Bench.  Not supposed to add a 3rd set on this day for a few more weeks.  No big deal, just to say I was a little out of it.

Then Squats felt awful on warm-ups until I realized I was using my bench grip hand placement which is narrower than my squat grip.  Got that sorted and things went better.

Everything else was fine.

Son of a Bench Week 2. Day B.

sRPE @7

BW - 225

Bench - 195X3, 3 @~8

Deadlift - up to 365X1 @8

SLDL - 225X5, 5 @6

Machine Flyes - X8, 7 @8

super-set with

Rope Bayesian Curls - X8, 6 @8

Floor DB Rolling Triceps - 45sX6, 5 @~9

super-set with

Machine SL Calves - X12, 10 @8/9

Rower - HIIT; 5 rounds

Sleep quality and schedule have been disrupted the last few days, and that may have played into the unexpected heaviness of the first two movements.

Son of a Bench Week 1. Day B.

sRPE @6.5

BW - 224

Bench - 190X3, 3 @~7

Machine Flyes - X8, 8 @7.5

Squat - up to 315X1 @7

ATG Pause Squats - 225X5 @6.5

super-set with

DB Curls - 35sX8, 8 @7/8

Floor DB Rolling Triceps - 40sX8, 8 @7.5/8

super-set with

SL Machine Calf Press - X9, 9 @~9

Rower - HIIT; 10 minutes

Bench and Squats both felt good today, although all the super-setting anything with Squats always feels extra hard.  I'll try it out for a few more weeks and see if I acclimate.

Pressin' Out Week 9. Pivot

sRPE @6

BW - 225

Press - up to 170X0

Machine Flyes - X7, 7, 7 @8/9.5

super-set with

Machine OH JM Press - X6, 7, 6 @9/10

Deadlift - up to 365X1 @7.5

SLDL - 275X5, 5 @~6

Twisting Rope Curls - X10, 8, 7 @9/10

Machine Calf Presses - X8, 9, 9 @8/10

Tried hitting 170 again on Press, but still not there.  Likely, I'll take a few days off then come back and start a Bench focused block.

I've been dealing with some plantar fasciitis or similar the last few months.  Saw direct calf work as one of the suggestions from BBM to maybe help work through it.  I've started taking the bus to and from the gym a bit more to cut back on walking.  Will look to supplement that with some more conditioning work in the gym until this clears up.

Chins, Adductors, Pecs, Biceps

sRPE @6.5

BW - 223

Chins - BWX6, 5, 4, 3 @10

Adductor Machine - X20, 20, 18 @6/8

Machine Flyes - X11, 10, 8, 7 @10

super-set with

DB Curls - 30sX12, 9, 8, 7 @10

Not the performance I was hoping for out of the gate on Chins.  We'll see how the rest of this wave goes, and then I've got one more idea for a "Total War, Brother" approach to Chins, and then I may retire this lift from my regular goals.  Frustrating because my lats, etc. have noticeably hypertrophied over the last year+, but performance on this movement never really improves.

Adductor Machine performance weirdly surged on this day.  So that's...a win?

Chins, Adductors, Pecs, Biceps

sRPE @7.5

BW - 223

Chin-Up End Partials w/ Straps- BWX9, 7, 6, 5 @9.5/10

Adductor Machine - X18, 14, 13, 13 @9.5/10

Machine Flyes - X14, 13, 11, 11 @10

super-set with

Swiss Bar Curls - 

25X16 @7

45X10, 8, 8 @9.5/10

No Biceps DOMS because of programming change + using my preferred Chin Up station resulted in a much better all around performance this week.

Gym was busy and didn't have a good spot to do Copenhagens, so just jumped on the Adductor machine.

Lower stress movements/session all around.  Didn't plan for that, but am also fine with it.

Rows, Legs, Pecs, Triceps

 sRPE @8

BW - 225

Hanging BB Rows - 195X5, 5, 5, 5 @8/9

Leg Press - 3ppsX13, 11, 8, 9 @9.5/10

Pec Deck Flyes - X10, 10, 10, 10 ~10

super-set with

Cable Pushdowns - X20, 13, 11, 10 @10

First time doing BB rows in 6 months.  Feels like I got the weight about right to start.  Would like to see if I can push the first set for a 5 rep PR over 3 weeks.

I felt like my work capacity was going up at the end of the last block, so I'm gong to try upping supplement and accessory work to 4 sets each on average instead of 3. I also shortened rest periods last block to ~2 minutes, so it doesn't really take that much extra time.

Closed-Grip Bench, Hack Squats, Upper Back

sRPE @7.5

BW - 224

Close-Grip Bench - 

-    up to 225X1 @9

-    185X3, 3, 3 @~7

Machine Flies w/ rest-pause partials - X10/10 @10

Hack Squats - 1ppsX12, 11, 10 @~8

Upper Back Attack - 

-    CS Rear Delt Rows w/ rest-pause partials - 45X18/11, 14/11 @10

-    CS Rows w/ rest-pause partials - 100X11/7, 10/6 @10

-    CS Scapular Retractions - 100X11, 10, 10 @10

225 ties my previous CG Bench PR.  Not a bad place to start the wave.

Hack Squats felt fresher than usual today for some reason.

I realized I was doing "Upper Back Attack" and "Big Hippers" on Fridays when I wasn't also Deadlifting on that day.  Now that I'm pulling at the end of the week, I thought it might save me some intra-session fatigue to move the upper back work to Bench day, and put Biceps on DL day instead.  We'll see how it goes.

Upper Push, Leg Press, Curls

sRPE @8

BW - 225

Cambered Bench - 

175X1 @7.5

195X1 @8.5

210X1(PR) @9

225X1(PR) @10

185X4(PR) @10

Machine Flyes - X20, 15, 10 @~10

super-set with

Machine OH JM Press - X20, 15, 10 @8/9

Leg Press - 3ppsX12, 8, 9 @8/9

Seated DB Curls - 25sX12, 10, 9 @8.5/10

Thought I was gonna just chip my previous 205 PR with 210, but got a spot from Nick and 210 felt smooth.  Went YOLO for 2 plates and ground out a slow-ass PR.  Debated skipping the 4 Rep PR attempt, but I was till feeling fresh so I went for it.  Cambered Bench is obviously "weaker" than my competition Bench.  My last comp bench was 205 @8 so feeling good about where that might be sitting right now.

Definitely felt like something low stress was in order after all that so hit some Pec/Triceps supersets. 

Fatigue caught up to me heading into Leg Press and DB Curls.