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 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 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.

Low-Rep Volume PRs. Week 2. Session B.

sRPE @7

BW - 221

Chins - BWX2, 2 @~8

Cable Rows w/end-ROM drop-sets - X16/4, 14/4 @~10

BB Curls - 50X12 @6

DB Curls w/end-ROM drop-sets - 25sX10/4, 11/4 @~10

DB Rolling Triceps (021 tempo) - 40sX10, 10 @9/10

Think I've been training like this a bit too long.  Feeling a bit burnt out on it.  Might just scrap this and do something fairly different for a while.

Low-Rep Volume PRs. Week 1. Session B.

sRPE @6

BW - 218

Chins - BWX2, 2 @~8

Cable Rows - X14, 12 @~9

BB Curls - 65X12, 12 @8.5/9.5

DB Rolling Triceps - 40sX9, 8 @~8.5

Rower - HIIT; 10 minutes

Curls were unexpectedly tough.  Hopefully that's just a blip and strength rebounds next week.

BBM PB I Block 1. Cycle 5. GPP Session A.

sRPE @5.5

BW - 205

Chins - BWX5, 5, 5, 5 @8.5/9

DB Rolling Triceps - 40sX13, 13, 13 @~7

Hanging Leg Raise w/Front Lever - BWX8, 8, 8 @~8

Airdyne - LISS; 30 minutes

BBM PB I Block 1. Cycle 4. GPP Session A.

sRPE @6

BW - 203

Chins - BW+5X4, 4, 4, 4 @8/9

DB Rolling Triceps - 40sX13, 13, 13 @7/9

Hanging Leg Raise w/ Lever - BWX9, 8, 5 @8.5/10

Airdyne Bike - LISS; 30 minutes

Since I've been able to do full Toes-to-Bar, I've been modifying the way I do HLRs to parallel.  I wasn't sure what to call it, but looking at calisthenics resources, it appears to be called a front lever.  I'm sure it's not a full lever, but I haven't taken video yet to see where it is.  Pretty taxing on grip strength. 

BBM PB I Block 1. Cycle 3. GPP Session A.

sRPE @6

BW - 204

Chins - BWX4, 4, 4, 4 @~8

DB Rolling Triceps - 40sX13, 13, 13 @~8

Hanging Leg Raise - BWX8, 8, 8 @7.5/9.5

Airdyne Bike - LISS; 30 minutes

First regular GPP session after a couple weeks of schedule disruption.  Everything was fine if creaky.

BBM PB I Block 1. Cycle 1. GPP Session A.

sRPE @5.5

BW - 202

Chins- BWX3, 3, 3, 3 @~6.5

DB Rolling Tri's - 35sX15, 14, 13 @8/9

Hanging Leg Raise - BWX8, 8, 7 @6.5/8

No conditioning today because I was in a time crunch.  I've already got a brisk, 25 minute walk each way to and from the gym so there is still some conditioning work in every training day.

Pivot Cycle 2. Session B.

sRPE @5.5

BW - 216

530 Deadlift - 310X4, 4 @6

1-Leg Elevated Hip Thrusts - BWX13, 13 @8

Bench Dips (paused) - BWX20, 16, 13 @5.5/8

530 Bench - 155X2, 2 @6

DB Rolling Triceps - 45sX6 @6

Pivot Cycle 1. Session B.

sRPE @6

BW - 216

530 Deadlift - 305X4, 4 @6

1-Leg Elevated Hip Thrusts - BWX12, 12 @8

Bench Dips - BWX20, 20 @5.5/8

530 Bench - 155X2 @7

DB Rolling Triceps - 45sX6 @8

Pivot Block. Cycle 2. Session C.; Cycle 3. Session A.

BW: 228; 232

Waist: 43; ?

2C:

1-Arm DB Rows - 60'sX12, 12, 12 @5.5/8.5

Leg Raises on Knee Raise bench - BWX12, 9, 6 @7.5/8.5

Floor Rolling DB Extensions - 45sX10, 10 @~8

Straight-Arm Pushdowns - 10, 10 @8/10

3A:

X-2-3-3 Tempo Chins - BWX7, 6, 5 @7.8/8

3-2-0 Tempo Squat - 235X5, 5, 5 @ ~6

3-2-0 Tempo Bench - 150X5, 5, 5 @~6

1-Arm Pull-Downs - X10, 10, 10 @7/9

Pivot Block. Cycle 1. Session C.

BW - 288

1-Arm DB Rows - 60'sX10, 10 @ ~6

Leg Raises on Knee Raise bench - BWX10, 10 @~6

Floor Rolling DB Extensions - 40sX10@7

Straight-Arm Pushdowns - 10 @~9.5

Pivot Block. Cycle 3.

BW - 221

Waist - 42.25

5-3-0 Tempo Squat - 270X2, 2 @~6

5-3-0 Tempo Deadlift - 275X2, 2 @5.5

Bulgarian Split Squat - 45X7, 7 @~6

5-3-0 Tempo Bench - 145X2, 2 @~6

DB Rolling Triceps - 40X6 @6

Flex Arm Hanging Knee Raise - BWX6, 6

BB Curls - 55X10, 10 @~8

Good session.  Moved quickly through everything, and had no trouble adding weight to anything except rolling triceps.

The rolling triceps thing is still bothering the bottom of the muscle/tendon just above the elbow.  I though it got better last session, but it seemed to have gotten a bit worse this session.  At this point I'm going to switch it out for a different movement, because I don't want to carry any unnecessary inflammation, etc. into my next dev block.

Only got video of the lower body tempo work.