RTS Block 1. Week 5. Day 2.

sRPE @8

BW - 228

Squats - 

-    up to 330X4 @8

-    315X4, 4 @8/9

Bench - 

-    up to 200X3 @8.5

-    225X1 @9

-    175X5, 5, 5 @8/9

Incline Bench - 135X11, 6, 6 @9/8

RDL w/Straps - 275X8(PR), 4 @9/8.5

DB Incline Rows w/Straps - 50sX12, 10, 9 @10

Comp Bench was heavy today, but everything else progressed.  Another RDL PR.

RTS Block 1. Week 5. Day 1.

sRPE @9

BW - 229

Pause Squat - 

-    300X3 @7.5

-    315X3 @8

Long Pause Bench - 

-    175X2 @6.5

-    185X2 @7

-    195X2 @8

Pause DL - 

-    315X3 @6

-    335X3 @7

-    355X3(PR) @7.5

CS Rows w/Straps - 160X6, 6, 6 @8/9.5

CG Pulldowns - X10, 7, 7 @9/8

Pause Squats were flat over last week, while long pause Bench and pause DL improved.

My right should felt very strange after DLs, and I was low key concerned I may have done something to my biceps.  The next day it still feels a bit odd, but there's no bruising, etc. and I'm able to push and pull with the arm. Coach calling that a yellow flag, but continue.

RTS Block 1. Week 4. Day 3.

sRPE @8.5

BW - 233

SBS - 

-    237.5X6 @ 7.5

-    242.5X6 @8

CG Bench - 

-    220X2(PR) @8.5

-    190X6(PR), 3, 3 @9.5/7.5

Larsen Bench - 160X6, 6, 6 @6/9

Deadlift - 

-    up to 365X4 @8.5

-    345X3, 3 @8

CS Rows w/Straps - 115X13, 11, 10 @~10

SBS was a mess today.  It was flying last week, so the plan was to start my ramping sets with last week's top set.  But I had to work out on Saturday, and early, and my legs are often fairly achy in the AM from previous training sessions.  I thought I'd be able to get them limbered up, but these were a slog.

But then I turned around and got two Rep PRs on CG Bench so: win.

Made a big jump on DL weight, but RPE jumped with it.  Still feels good to get some heavier weights back in my hands.

RTS Block 1. Week 4. Day 2.

sRPE @8.5

BW - 227

Squats - 315X4, 3, 3 @7/8.5

Bench - 

-    200X3 @8.5

-    225X1 @9

-    175X5, 5, 5 @7/8.5

Incline Bench - 130X10, 7, 6 @9/8

RDL w/Straps - 265X8, 4 @8.5/10

DB Incline Rows w/Straps - 50sX11, 9, 8 @~10

PR on RDLs.  Failed on rep 5 of the second set.  I think I just ran out of gas in the bottom of the lift.

RTS Block 1. Week 4. Day 1.

sRPE @8

BW - 229

Pause Squat -

-    295X3 @6.5

-    315X3 (PR) @8.5

Long Pause Bench - 

-    175X2 @6

-    180X2 @8

-    190X2 @8

Pause DL - 

-    315X3 @6.5

-    330X3 @7

-    345X3 (PR) @7.5

CS Row w/ Straps -

-    135X6 @6

-    160X6, 6 @~9

CG Pulldown - X10, 7, 7 @9.5/8

Low energy coming into this session after a busy weekend, but pushed through and grabbed some PRs.

RTS Block 1. Week 3. Day 3.

sRPE @6.5

BW - 226

SSB -

-    210X6 @5

-    225X6 @5.5

-    237.5X6 @6

CG Bench - 

-    up to 200X2 @8.5

-    170X6, 5, 5 @8/7

Larsen Bench - 

-    150X6, 6 @5.5/7

-    155X6 @9

Deadlift - 

-    up to 345X4 @7

-    340X3, 3 @~7

CS Rows w/Straps - 100X15, 10,8 @10

Crazy high energy coming into the gym today.  No idea why.  It was to the point I had to actively keep myself calm early in the workout so that I wouldn't hit a wall later (something that used to happen to me frequently).

Safety Squats were eeeeezzzzzz.  After last week's session, coach had indicate to take the same weight or chip, and so I held to that.  After watching today's video, he said to take today's final weight as my first ramping weight next week.

Close-grips were ok.  We've been working on technical issues with my leg drive.  Still a work in progress.

DL was also really easy.  Again, instruction was to repeat last week's weight, but I still went up a little.  After seeing video, he called for +~20 lbs. next week.

RTS Block 1. Week 3. Day 2.

sRPE @7

BW - 227

Squats - 

-    up to 305X4 @7.5

-    290X4, 4 @6.5

Bench - 

-    up to 195X3 @8.5

-    210X1 @9

-    165X5, 5, 5 @7/8

Incline Bench - 125X11, 8, 7 @10/8.5

RDL w/Straps - 225X8, 6 @8/7

DB Incline Rows w/Straps - 45sX13, 11, 9 @10

Nice session.  Coach calling for more weight on Squat, Bench, and a lot on RDL next week.

RTS Block 1. Week 3. Day 1.

sRPE @7

BW - 228

Pause Squat - 

-    275X3 @6.5

-    285X3 @9

Long Pause Bench - 

-    170X2 @6.5

-    175X2 @7

-    185X2 @9

Pause DL -

-    315X3 @7

-    325X3 @8.5

-    330X3 @9

CS Row - 135X6, 6, 6 @8/10

NG Pulldown - X12, 7, 7 @10/9

Pushing weight here to try and better anchor my RPE ratings, and unmask sticking points/technical issues.

RTS Block 1. Week 2. Day 3.

sRPE @7.5

BW - 231

SBS -

-    210X6 @6

-    220X6 @7

-    235X6 @8.5

CG Bench - 

-    up to 185X2 @8.5

-    165X6, 5, 4 @~8

Larsen Bench - 

-    145X6, 6 @~8

-    150X6 @9.5

Deadlift - 

-    up to 325X4 @8.5

-    305X3 @6.5

CS Rows - 90X15, 13, 12 @~10

Slight back tweak working up on DL, but it was fine for the working sets.