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 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 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 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 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 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.

Pressin' Out Week 8. Day B.

sRPE @7.5

BW - 222

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

1-Arm Cable Front Y Raise - X14, 11, 10 @~10

Deadlift - up to 365X1 @7

super-set with

Rope Bayesian Curls - X14, 13 @10

SLDL - 275X5, 5 @6/7

PJR Pullovers - 60X8, 8, 8 @8/9

Going to try and work some supersetting back in as sessions are starting to get longer.

Pressin' Out Week 6. Day B.

sRPE @7.5

BW - 223

Press - 125X3, 3, 3 @7.5

Incline DB Raise - 15sX15, 11, 9 @~10

Deadlift - up to 365X1 @7

SLDL - 275X5, 5 @8

Rope Bayesian Curls - X12, 8 @10

PJR Pullovers - 55X13, 10, 8 @9/10

Decided I might start working PL Deadlifts and Squats back in just as singles before rep work on the longer ROM variations.  This my first PL DL since July.  Only about 5% off from my e1RM back then, so it seems like all the SLDL work has allowed me to maintain pretty well.  

I cut this off @ RPE 7.  This is probably the heaviest absolute weight I've lifted at all since July, and it felt like my back was starting to struggle a lot more than my lower extremities.  About to do a quick out of town trip, and didn't want to risk dealing with a back tweak during travel.  This is just a starting point, anyway, for working the heavier stuff back in.

Pressin' Out Week 4. Day B.

sRPE @6.5

BW - 223

Press - 125X3, 3, 3 @~7.5

Incline DB Raise - 15sX14, 10, 9 @10

SLDL - 

-    up to 345X1 @9.5

-    275X5 @7

Rope Bayesian Curls - X12, 10 @10

PJR Pullovers - 55X11, 11, 8 @9/10

Upped weight on "light" Presses and they felt fine. 

Also upped reps on Front Raises, and upped weight on Triceps Pullovers.  All feeling good.

Pressin' Out Week 1. Day B.

sRPE @6

BW - 228

Press - 115X3, 3, 3 @6/7

Incline DB Raise - 15sX10, 10 @9/10

ATG Pause Squat -

-    315X1 @9

-    225X5 @6

Rope Bayesian Curls - X11, 10 @10

Rope Pushdowns - X10, 10 @10

Nice little session.  ATG Squats felt surprisingly solid even though they weren't there in the previous session, and I'm currently under the weather.

Chin-Up War Week 11. Day B.

sRPE @7

BW - 224

Chin-Ups - BWX3, 3, 3 @~8

Machine Pullovers - X11, 8, 7 @~10

ATG Pause Squats -

-    up to 325X1(PR) @9

-    225X5, 5 @~7

Rope Pushdowns - X13, 12 @10

Rope Bayesian Curls - X10, 9, 8 @10

I wasn't going to go for a ATG Squat PR, but a buddy was at the gym so I had to.

Chin-Up War Week 10. Day B.

sRPE @7

BW - 226

Chins -

-    up to BW+45X1(PR) @10

-    BWX3, 3 @~8

Pullovers - X16, 13, 11 @10

SLDL - 

-    up to 315X1 @8

-    275X5, 5 @7/8

Pushdowns - X20, 16 @7/10

Rope Bayesian Hammer Curls - X13, 12, 10 @~10

Haven't done weighted chins in a long time so I decided to see what was what.  Will probably start working them in more regularly.

Chin-Up War Week 9. Day B.

sRPE @7.5

BW - 224

Chins - BWX3, 3, 3 @7.5/8.5

Machine Pullovers - X16, 12, 10 @10

ATG Pause Squats -

-    up to 315X1 @9

-    255X5, 5 @6.5/7

Rope Extensions - X16, 12 @10

Rope Bayesian Curls - X13, 12, 11 @10

Solid session.  Nice to have ATG Squats rebound a bit after a few down weeks.

Chin-Up War Week 8. Day B.

sRPE @7

BW - 221

Chin-Ups - BWX3, 3, 3 @~7

Machine Pullovers - X13, 10 @~10

SLDL -

-    up to 355X1(PR) @10

-    275X5, 5 @8/9

BW JM Press - BWX13, 12 @9/10

Rope Curls - X13, 10 @10

Solid session.

I'm doing the Rope Curls with the really long rope attachment and my back to the rack, and my arms stretched out behind me.  They feel pretty good.

Chin-Up War Week 7. Day B.

sRPE @7.5

BW - 221

Chins - BWX3, 2, 2 @7.5/6

Machine Pullovers - X12, 9 @10

ATG Pause Squats -

-    up to 295X1 @8.5

-    205X5, 5 @7/8

Rope Pushdowns - X18, 14 @9.5/10

Rope Curls - X12, 10 @10

Solid session.  I was conservative with the weight on Squats because I'm having some adductor discomfort just below parallel, but it didn't get worse during the session or be very noticeable at all in the hours since.

Chin-Up War Pivot. Day B.

sRPE @6.5

BW - 222

Chin-Ups - BWX3, 2 @7.5/6.5

Machine Pullovers - X12, 10 @8

SLDL - 

-    up to 335X1 @9

-    275X5, 5 @~7.5

Rope Pushdowns - X9, 8 @10

Rope Curls - X6, 6, @8/9

Nice easy session except for SLDL.  Mental fatigue definitely dissipating quickly as sleep has been good again for several nights in a row, and I'm having to hold myself back from pushing sets harder in the gym.  Expect some of the physical fatigue will continue to dissipate as well, and I'm hoping to feel great to start pushing again next week.

Cambered Bench, Quads, Curls

sRPE @7.5

BW - 223

Cambered Bench - 

-    up to 230X0 @11

-    155X6, 6, 6 @7/8.5

Both-Feet Elevated Split Squats - BWX12, 11 @~9

Open Hip Leg Extensions - X10 @9.5

Rope Curls - X12, 10, 10 @9/10

Tried to chip my previous Cambered Bench PR, but it wasn't there.  Failed pretty shortly off the chest.

Elevated my front foot for Bulgarian Split Squats.  Took some setting up, but once I got it I could really feel it in my quads.

Also messed around with moving the pad way back on Leg Extensions so I could open my hips more and lengthen the RF.  Also put a pad in front of my shins to try and close the knee angle a bit more.

Mid-Rep Volume PRs. Pivot Session B.

sRPE @6

BW - 220

Chest-Supported Rows - 145X8, 8 @~9

Pull-Downs - X8, 8, 8, 8 @7.5/9.5

Rope Cable Curls - X12, 14, 12, 12 @7.5/10

Rope Cable OH Extensions - X14, 10 @8.5/10

BBM Gen.S+C Block 1. Cycle 3. GPP Session A.

sRPE @6

BW - 206

Pull-Ups - BWX5, 5, 4, 4 @9/10

Toes-to-Bar - BWX4, 4, 4, 4 @6.5/7.5

Rope Curls - X17, 14, 12 @9/10

super-set with

Rope Pushdowns - X15, 12, 10 @8.5/9.5

GHR Sit-Ups - BWX10, 10, 10 @~7.5

Rower - HITT; 6 rounds/12 minutes

Missed the last GPP session of last week and so folded it into this session.  Except I didn't feel like doing double conditioning.  I have a 20-25 minute walk each way to the gym anyhow.

Block 15. Cycle 7. Session B.

BW - 220

sRPE @6

Press -

140X1 @8

115X6, 6 @6.25/8

112.5X6, 6 @7/9

Deadlift - 385X1 @9

DB Curls - 41.25sX11 @10

Rope Curls - X15 @10

115 for 2X6 and 112.5 for 4X6 are all Volume PRs on Press.  Had to reach past target RPE to get them, but it's the last Press day of the training block.  Overall, only showed slight improvement on the Press this block.  The top single here only matches the top single from the end of the last block, but I had "more better" top singles during the block in general along with some these Volume PRs.  All-in all, good enough to focus on Bench next block as that lift needs some love.

DL single took another step back.  This block was NOT good for DL maintenance.  As of now, it looks like the only lift among my core 8 to have regressed, and it will get some love next block.  

Because I trained two days in a row, and had some low-back discomfort during Sumo a couple weeks back, I decided to skip it today and hopefully be fresh for my final Squat session on Friday.

Similarly, I decided to only do the AMRAP sets on the Curls accessories since I'd had my main Curls work the day before.  I do think that's a PR on DB Curls, but I don't really track that too much.

Reduction in volume was enough to drop the sRPE.