RTS Pivot Block 3. Week 1. Day 2.

sRPE @7

BW - 225

Bench - 

-    up to 197.5X4 @8.5

-    185X2, 2, 2, 2 @~6.5

Sumo DL - 

-    up to 355X3(PR) @10

-    315X1 @10 lol

Belt Squat - 140X14, 9, 8, 7, 7 2 @~9.5 (12 min AMRAP with 12RM)

Sumo was supposed to be X4 @8, but last warmup felt good, so I decided to go for something.  Missed on 4, but 355X3 is still a PR.  Fatigue plus bad technique turned back-offs into a train wreck, so I just moved on.

RTS Pivot Block 3. Week 1. Day 1.

sRPE @5.5

BW - 227

Squats (w/sleeves)

-    up to 315X4 @7.5

-    305X2, 2, 2, 2 @5

CG Bench - 145X12, 7, 6, 6, 6 @10 (12 min AMRAP with 12RM)

Pendlay Rows w/Straps - 145X10, 10, 10 @7.5/9

First session using my new Pioneer 7mm knee sleeves.  I was not prepared for how intense these things are.  I can't naturally bend my knees while walking in them.

Based on recent Squat performance, I would have expected today's top set to be ~300X4 @8. Easily exceeded that just the first time using the sleeves. Only issue now is depth....

RTS Block 2. Week 5. Day 3.

sRPE @7.5

BW - 223

SSB - 260X5, 5, 5 @7.5

Bench - 190X5, 4, 3, 2 @8/7

Incline Bench - 140X9, 9, 7 @~10

Deadlift Paused Off Floor - 

-    315X5, @7

-    345X3 @7.5

-    370X1 @7

CS Rows w/Straps - 

-    125X12, 8 @10

-    100X13 @10

Solid session to end the training block. 

We suspected the second block would be a bit of a step back after the steep and rapid progress of the first block.  In fact, Squat was the only lift that regressed.  Bench took a big step back at the beginning of the block but made up all that ground here by the end.  Deadlift started strong, made improvements, and then dropped off at the end.

For Squats, I'm pushing personal lifting dogma to the back, and starting in with stiff knee sleeves next block.

For Bench, I think I had a bit of a technical breakthrough the last two weeks around general tightness and specifically around tightness at the pause.  Excited to see if that carries forward.

For DL, we'll see.  There was a lot of technical work in the back half of this block around building tension before the pull, standing tall at lockout (instead of leaning back with soft knees), and having the bar path on the descent mirror the ascent.  That may have contributed to the drop-off at the end of the block as all the technique work got to be...a lot.  Hopefully it will become more ingrained and lead to good near-term results.

All in all, I'm excited to have another block of data for me and coach to look at.  I figure we'll need at least one, and probably 2-3 more before we can really start to build out "greatest hits" blocks for both development and peaking.

RTS Block 2. Week 5. Day 2.

sRPE @7.5

BW - 226

Squats - 

-    up to 330X2 @8.5

-    270X5, 5 @~6

Spoto Bench - 

-    170X3 @6.5

-    182.5X3 @8

-    192.5X3 @8

Dips - BW+25X7, 6 @~8

RDL w/Straps - 290X7(PR) @10

Pullups - BWX4, 4 @~10

Pulldowns - X8, 7, 5 @~9

Squats were still a bit of a struggle today, but not as bad as last week.

Everything else was awesome. 

Maybe unlocked something with my pause on the top set of Spoto Bench.  We'll see.

PR set of RDLs.

RTS Block 2. Week 5. Day 1.

sRPE @7

BW - 228

Deadlift - 

-    up to 412.5X1 @9.5

-    315X4 @4.5

-    325X4 @6

-    340X4 @7

Larsen Bench - 137.5X10, 10, 10 @7.5/9

Low Pin Squats - 

-    245X5 @6.5

-    265X3 @7.5

DB Bench - 

-    65sX13, 9 @10

-    60sX10  @10

Incline DB Rows w/Straps - 70sX9, 8, 7 @10

Was hoping for a PR double on DL, but ended up only being able to pull a single chipping last week's weight.  I did some extra warm-up volume trying to work on a technical note from my coach.  Not sure if the extra volume, or the changes might have impacted top set this week or not.  Back-offs were fine, and all the other work was fine-to-good.

RTS Block 2. Week 4. Day 3.

sRPE @7.5

BW - 224

SBS - 255X5, 5, 5 @7/7.5

Bench - 185X5, 5, 4, 3 @8/8.5

Incline Bench Paused - 135X6, 6, 6 @~7.5

Deadlift Paused Off Floor - 

-    315X5 @7.5

-    340X3 @7

-    370X1 @8

CS Rows w/Straps - 

-    125X10 @10

-    115X10 @10

-    100X11 @10

Bounced back and had a normal session after Wednesdays drop off.  

RTS Block 2. Week 4. Day 2.

sRPE @8.5

BW - 221

Squats - 

-    335X2 @9

-    270X5, 5 @~7

Spoto Bench - 

-    175X3 @7.5

-    185X3 @9

-    192.5 Fail on 3

Dips - BW+25X8, 5 @~8

RDL w/Straps - 290 Fail on 5

Pullups - BWX4, 3 @10

Pulldowns - X8, 7, 6 @10

Performance cratered across the board.  Gonna chalk it up to life stress and move on.

RTS Block 2. Week 4. Day 1.

sRPE @7.5

BW - 224

Deadlift - 

-    410X2 @8.5

-    345X4 @5.5

-    350X4, 4 @7.5

Larsen Bench - 135X10, 10, 10 @8/10

Pin Squats - 

-    250X5 @7

-    265X3 @7.5

DB Bench - 65sX11, 9, 6 @10

DB Incline Rows w/Straps - 

-    65sX8, 6 @10

-    60sX7 @10

Solid session.  If I feel good next week, I'll likely go for a PR double on DL.

Finally got 3X10 with 135 on Larsens.  The burn is real.

RTS Block 2. Week 3. Day 3.

sRPE @7.5

BW - 224

SSB Squats - 

-    260X5, 5 @7.5/8.5

-    240X5 @7

Bench - 190X5, 3, 2, 2 @9.5/8.5

Incline Bench - 

-    170X6, 6 @9/9.5

-    160X6 @8.5

Pause Deadlift (paused just off floor) -

-    315X5 @7

-    340X3 @7.5

-    365X1 @7

CS Rows w/Straps - 115X15, 10, 8 @~10

I pushed weight up aggressively on the first 3 lifts as a sort of RPE audit.  However, I definitely perceived the RPE to be higher so e1RM ends up being about the same as last week.  Still useful info.

I kept Pause DL weight the same to focus on a stricter pause.  Coach was looking for a full stop, and I was more slowing way down but still moving.

RTS Block 2. Week 3. Day 2.

sRPE @7

BW - 225

Squats - 

-    up to 345X2 @8.5

-    280X5, 5 @~6.5

Spoto Bench - 

-    170X3 @6

-    175X3 @7

-    185X3 @8

Dips - BW+20X8, 5 @9/8

RDL w/Straps - 280X7 @9

Pullups w/Straps - BWX4, 3 @~10

Pulldowns - X6, 8, 8 @9/10

Everything was feeling good today.  Was able to push weight up on just about everything.

RTS Block 2. Week 3. Day 1.

sRPE @8.5

BW - 227

Deadlift - 

-    up to 405X2 @8

-    345X4 @5.5

-    355X4 @7.5

-    335X4 @8

Larsen Bench - 135X10, 10, 8 @8.5/10

Low Pin Squat - 

-    245X5 @7

-    255X3 @6.5

DB Bench - 65sX12, 9, 7 @10

DB Incline Rows w/Straps - 60sX9, 7, 6 @10

I thought I'd DL's 405 in the past 12 months, but turns out it had been since July '24.  Glad to have that back on the board.  Strength dropped off rapidly after this on the back-off sets.

First time actually having a rack available to do the Low Pin Squats.  I'd been having to make do with Squats to Blocks the past 2 weeks.  

I had some low back discomfort starting to creep in on these that made the rest of the session difficult, but that has dissipated as of the following morning.

Took pressing movements closer to failure to start auditing RPE on those.  I perceive my pressing strength to fall off VERY quickly as I approach failure, but coach has been suggesting I've got more reps left than I think.  Looking forward to seeing what he thinks from video and going from there.

RTS Block 2. Week 2. Day 3.

sRPE @7

BW - 227

SSB Squats - 

-    245X5, 5 @~6

-    255X5 @7

Bench - 180X5, 4, 3, 3 @8/8.5

Incline Bench - 160X6, 6, 6 @8/9.5

Paused DL (just off floor) -

-    315X5 @6.5

-    340X3 @7

-    365X1 @7

CS Rows w/Straps - 115X13, 10, 9 @9

Low back discomfort has totally dissipated, and I didn't even really think about it in today's session.

Everything was much stronger this week except for comp Bench.  Added 5 lbs. there, but RPE also increased for the same reps, so fairly flat.

RTS Block 2. Week 2. Day 2.

sRPE @7.5

BW - 227

Squats - 

-    up to 340X2 @8.5

-    280X5, 5 @7

Spoto Bench - 

-    160X3 @6.5

-    170X3 @7

-    182.5X3 @8

Dips - BWX10, 6 @9/8

RDL w/Straps - 285X7(PR) @9.5

Pullups - BWX3, 3 @9.5

Pulldowns - X7, 6, 7 @~9

Out late for the wife's birthday the night before, and was dragging some ass coming into the gym.  Squats felt unstable at the bottom on warm-ups and slow over 300lbs.  Just chipped last week's weight.

Also chipped top set on Spoto's just trying to rally.

Back half of the session was a little better with a Rep PR on RDLs.

RTS Block 2. Week 2. Day 1.

sRPE @7.5

BW - 223

Deadlift - 

-    up to 385X2 @7.5

-    325X4 @5

-    340X4 @6.5

-    350X4 @7

Larsen Bench - 135X10,10, 8 @7.5/10

Squat to Low Blocks -

-    235X5 @6.5

-    255X3 @6.5

DB Bench - 60sX14, 11, 8 @~10

DB Incline Row w/Straps - 60sX8, 7, 6 @10

Still have some low back discomfort in everyday life, but I didn't perceive it to impact my performance today (besides cinching my belt down extra tight for DL and Squats).

RTS Block 2. Week 1. Day 3.

sRPE @7

BW - 228

SSB - 

-    225X5 @6

-    235X5, 5 @7

Bench - 175X5, 4, 3, 3 @7.5/8

Incline Bench - 145X6, 6, 6 @7.5/8

Deadlift Paused Off Floor - 

-    305X5 @7

-    320X3 @7

-    345X1 @6.5

CS Rows w/Straps - 115X9, 9, 8 @~10

Low back pain is no longer in the house, but is still staring at me from the neighbors yard.  Making me a bit tentative as I go about things.  Bench continues to be the movement most impacted.  I was very enthused by the low pause DLs.

RTS Block 2. Week 1. Day 2.

sRPE @8

BW - 227

Squats - 

-    up to 335X2 @8

-    275X5, 5 @~7

Spoto Bench - 

-    165X3 @6.5

-    170X3 @7

-    180X3 @7.5

Dips - BWX7, 6 @~8

RDL w/Straps - 225X5 @10

Pullups - BWX3, 2 @10

Pulldowns - X7, 6, 7 @8.5/9.5

Back was feeling much better today, and Squats were fun.  I wasn't sure what I'd be able to tolerate, but I did ramping doubles starting at 275, and ended up only 10 lbs. shy of my initial target for starting the block.  Confident I'll zoom past that starting next week once back discomfort has fully dissipated.

Bench was actually much harder as I had trouble getting my legs at their usual angle because of the low back tightness.  Had to go with feet more in front of me than out to the side.

Very tentative on RDL.  Just kind of gave up on them.

RTS Block 2. Week 1. Day 1.

sRPE @9

BW - 229

Deadlift - 

-    up to 370X2 @7

-    315X4 @5

-    325X4 @6

-    335X4 @8

Larsen Bench - 135X10, 10, 8 @7.5/9

Very Low Pin Squat -

-    225X5 @6.5

-    245X3 @7.5

DB Bench - 60sX13, 10, 10 @9.5/10

Tweaked my back slightly on top set of DL but the discomfort steadily increased throughout the session.  Made everything after increasingly difficult.  Skipped the DB Rows programmed for the end of the session.  

I expect it will be slightly better for next session.

RTS Pivot Block 2. Week 1. Day 2.

sRPE @5.5

BW - 228

Beltless 320 Squat - 225X2, 2 @~4

Beltless Press - 

-    115X5 @8

-    105X5, 5 @~7

TnG Bench - 145X10 @8

Beltless 2" Deficit DL - 285X2, 2 @~6

Beltless WG RDL w/Straps - 225X9 @8.5

Beltless TnG Pendlay Rows w/Straps - 155X8, 8, 8 @6/8.5

New Year's gym availability threw a wrench in my schedule, so I kind of mashed the last two sessions of the pivot block into one.

I enjoyed the little DL, RDL, Pendlay sequence.