BBM Gen.S+C Block 1. Cycle 4. GPP Session

sRPE @6

BW - 207

Drag Curls - 40X20, 16, 14, 9 @9/10

super-set with

Tempo Bench Dips - BWX22, 16, 15, 11 @8/9

Toes-to-Bar - BWX6, 6, 6, 6 @8/10

Lever Shrugs - Myo-Reps; 200X21, 5X5, 13, 5X5

Lat Pushdowns - X14, 12, 11, 9 @8.5/10

Airdyne - HIIT; 12 minutes

Squeezing stuff in before I go out of town.

BBM LFT Block 1. Cycle 6. Session B.

sRPE @7

BW - 200

Bench - 

197.5X2 @7

170X4, 4, 4, 4, 4 @~5

Pause Squat - 

255X6 @8

225X4, 4, 4 @~4.5

DB Bench - 

65sX10 @8

60sX8, 8, 8 @7/8.5

210 Bench Dips - BWX14, 12, 11 @~7

BBM LFT Block 1. Cycle 5. Session B.

sRPE @7

BW - 202

Bench - 

197.5X2 @~7

170X4, 4, 4, 4, 4 @~5

Pause Squat - 

250X6 @8

225X4, 4, 4 @4

DB Bench - 

60sX10 @7.5

55sX8, 8 @~6

210 Bench Dips - BWX15, 11, 8 @~7

Humid AF in the gym today making everything a bit more of a slog.

Pause Squats in particular were tough, and I'm actually pretty sore from them the next day despite it being practically the same thing I did last week.

I was supposed to add a 3rd set of DB Bench, but didn't notice.

Changed my set up on Bench Dips a bit.  I pulled my feet a bit closer to my body and tried shift my hips back a bit.  I've been feeling them in my shoulders a LOT, but not as much in my triceps.  Trying to see if can create a more closed elbow angle at the bottom of the rep.

BBM LFT Block 1. Cycle 4. Session B.

sRPE @7

BW - 203

Bench - 

195X2 @7

165X4, 4, 4, 4, 4 @~5

Pause Squat -

245X6 @7

225X4, 4, 4 @4

DB Bench - 

60sX10, 8 @7.5/7

55sX8 @7

210 Tempo Bench Dips - BWX15, 13, 12 @~7

Traps and right wrist bothering me a bit.  Traps sometimes get cranky from a lot of pressing, so hopefully they will acclimate to this training.  Wrist may have gotten a bit aggravated on curls the day before.

BBM Low-Fatigue Template Block 1. Cycle 3. Session B.

sRPE @7

BW - 203

Bench - 

190X3 @7

165X4, 4, 4, 4, 4 @~4.5

Pause Squat -

235X6 @7

215X4, 4 @4/5

DB Bench - 

60sX10 @7.5

55sX8, 8 @~5.5

210 Bench Tips - BWX16, 11, 10 @~7

BBM Low-Fatigue Template Block 1. Cycle 2. Session B.

sRPE @6

BW - 203

Bench - 

185X3 @7

155X5, 5, 5, 5 @5/6

Pause Squat - 

225X6 @7.5

205X4 @4

DB Bench - 

60sX10 @9

55sX8 @6

210 Bench Dips - BWX15, 10, 9 @8/7

Everything is bouncing back nicely from last week's DOMS Fest.

Added some body-builder tempo to the Bench Dips to get them more in the target rep range.  (easier than trying to add weight to them).