RTS Pivot Block 6. Week 1. Day 1.

sRPE @5.5

BW - 227

300 Tempo NoNoNo SBS - 

-    205X4 @6.5

-    205X2, 2, 2 @~5

CG Bench - 12RM AMRAP in 12 minutes

-    145X11, 7, 6, 6 @~10

Pendlay Row (beltless)  

-    135X10 @7

-    140X10 @7.5

-    150X10 @9

Rope Pushdowns - X13 @9

Was feeling a bit rundown and forgot to hit conditioning. 

RTS Block 5. Mock Meet

sRPE @8

BW - 100.2 kg

Squat - 

-    370X1 @7

-    396X1 @9

-    413X1(PR) @9.5

Bench - 

-    209X1 @6

-    226X1 @8.5

-    237X1 @10

Deadlift - 

-    380X1 @7.5

-    402X1 @9

-    413XFail

Total 1052

Did full meet conditions with a 2 hr AM weigh-in with no food or drink beforehand, 30-40 minutes before and between lifts, and 8-12 minutes between attempts.  

Just barely missed weight on the back of a very casual 2 week cut (no booze for 2 weeks, low fiber the last week), but also didn't strip all the way down (underwear and singlet still on).  Good info ahead of my fall meet.

Goals were:

- lifetime PR squat at 413.  Great success.

- 237 Bench.  Exactly the right call for the day.

- 424 DL.  For sure wasn't there.

Happy with the ATPR and happy with the info we have on the other lifts.  I've got some ideas on how to get things turned around on DL, and I'm looking forward to what my coach cooks up as well to start making the push for my meet in September. 

RTS Block 5. Taper. Day 2.

sRPE @6

BW - 224

Pause Squats -

-    320X3 @6

-    330X3 @6.5

-    335X3 @7

Spoto Bench - 

-    195X2 @6

-    205X2 @7

-    210X2 @7.5

-    215X2(PR) @8

Face-Pulls- X15, 12, 11 @10

Pull-downs - X14, 12, 10 @10

Testing on Saturday morning.

RTS Block 5. Taper. Day 1.

sRPE @7.5

BW - 224

High Bar Squat - 

-    285X6 @6

-    295X6 @6.5

-    310X6(PR) @7.5

Larsen Bench -

-    185X5 @8

-    192.5X5 @9

-    175X5 @7

High Pause DL - 

-    350X4 @7

-    340X5 @7.5

-    315X5, 5 @6.5

Incline Bench - 

-    140X10, 8, 15 @7.5/10

GHR - BWX15, 12 @~10

Everything felt good-to-strong except Larsens which were heavy for some reason.

RTS Block 5. Week 3. Day 3.

sRPE @8.5

BW - 227

High Bar Squat - 

-    275X6 @6

-    290X6 @7

-    300X6(PR) @7.5

Bench - 

-    235X1 @9.5

-    200X4 @8.5

-    185X4, 4, 4 @~7

High Paused Deadlift -

-    350X4 @8

-    330X5(PR) @7

-    315X5, 5 @6.5

DB Bench - 

-    60sX14, 12, 8 @10

-    50sX11 @10

Face Pulls - X17, 14, 12 @10

 Another PR on HBS, but Bench was slightly off compared to last week.  It's tentatively starting to look like a trend for comp lifts to be a bit flat in Week 3, but we'll just have to see how things go with next week's mock meet.

Really focused in on the DLs Paused below the Knee.  Used the same top weight as the last two weeks, and it felt much more in control.  First back-off set of 5 is a Rep PR.

RTS Block 5. Week 3. Day 2.

sRPE @7

BW - 224

Squats - 395X1 @8

Marrs Bar Squat - 

-    315X6 @7

-    305X4, 4 @5

Spoto Bench - 

-    195X2 @6.5

-    200X2 @7

-    205X2 @7.5

-    210X2(PR) @8

Low Bar PBN -

-    75X8 @8

-    65X8 @5

-    67.5X8 @6

CS Rows (pronated) -

-    115X13, 10 @10

-    90X11 @10

Pull-Downs - X14, 12, 10 @10

Squat stability wasn't quite there to meet or beat last weeks 405.  Hopefully we'll get a little bounce-back for next week's mock meet.

Spoto Bench came together in the last couple of sets for a modest PR there.

Finally finding the right weight for the "low bar" PBN.

RTS Block 5. Week 3. Day 1.

sRPE @8

BW - 231

Pause Squats - 

-    315X3 @5

-    325X3 @5.5

-    345X3(PR) @7

Larsen Bench - 

-    165X5 @5

-    185X5 @7.5

-    195X5(PR) @9

Deadlift - 

-    410X1 @8

-    350X3, 3, 3 @7/7.5

Incline Bench - 135X12, 10, 15 @8/10

GHR - BWX14, 13 @~9

PRs on Pause Squats and Larsens, and DL top single felt the best it has all block.

RTS Block 5. Week 2. Day 3.

sRPE @8.5

BW - 227

High Bar Squat -

-    275X6 @6

-    285X6 @7

-    295X6(PR) @8

Bench - 

-    232.5X1 @9

-    205X4 @8.5

-    185X4, 4, 4 @~7

DL Paused below knee w/Straps* -

-    350X4 @8.5

-    325X5 @7

-    315X5, 5 @~7

Hammer Incline - 60X16, 14, 12, 12 @10

Face Pulls - X16, 15, 12 @10

2+ Rep PR on HBS.  

Bench technique felt the best it's felt since I started to tighten up to comp standards.

Pinched the palm of my index finger between two plates loading DL, and raised a blood blister under one of my calluses.  Had to strap up from there on.

For DB Bench, the knurling on the handles definitely felt like it was going to take the top of the blister off, so I switched to Hammer Incline.

RTS Block 5. Week 2. Day 2.

sRPE @7

BW - 228

Squat - 405X1 @7.5

Marrs Bar Squat - 

-    315X4 @6

-    300X4, 4 @5.5

Spoto Bench - 

-    190X2 @6

-    195X2 @7

-    200X2 @7.5

-    205X2 @8

PBN - 

-    65X8 @6

-    75X8 @7.5

-    80X8 @8

CS Rows -

-    120X12 @10

-    115X10 @10

-    90X11 @10

Pulldowns - X13, 12, 10 @10

8 years since I last squatted 4 plates.  Feeling good.

RTS Block 5. Week 2. Day 1.

sRPE @7.5

BW - 229

Pause Squats -

-    310X3 @5

-    325X3 @6

-    340X3(PR) @7

Larsen Bench - 

-    175X5 @7

-    185X5 @8

-    192.X5(PR) @9

Deadlift - 

-    405X1 @8

-    350X3, 3, 3 @~7

Incline Bench - 135X14, 12, 10 @~10

GHR - BWX16, 13 @~10

Solid session.

RTS Block 5. Week 1. Day 3.

sRPE @9

BW - 228

High Bar Squat - 

-    255X6 @4.5

-    275X6(PR) @6.5

-    290X6(PR) @7.5

Bench - 

-    230X1 @9.5

-    195X4 @8

-    180X4, 4, 4 @7

Deadlift Paused below knee -

-    350X4(PR) @8.5

-    325X5 @7.5

-    310X5, 5 @~7

DB Bench - 

-    65sX14, 9 @10

-    55sX8 @10

-    45sX12 @10

Face Pulls - X18, 15, 14 @10

Really tough session, but I got PRs on High Bar Squats and Paused Deads, and matched a 14 Rep DB Bench PR.  Pretty good for week 1, and hopefully I'll acclimate.  It's basically the same volume of SBD for Day 3 as last block so I should.

RTS Block 5. Week 1. Day 2.

sRPE @7

BW - 227

Squat - 400X1 @8

Marrs Bar Squat - 

-    310X4 @6

-    295X4, 4 @5

Spoto Bench - 

-    185X2 @6

-    190X2 @7

-    197.5X2 @7.5

-    205X2 @8.5

PBN - 

-    75X8, 8 @6

-    80X8 @7.5

CS Rows - 115X14, 11, 10 @~10

Pull-Downs - X9, 11, 10 @10

First time squatting 400+ since late May 2018.

RTS Block 5. Week 1. Day 1.

sRPE @7.5

BW - 227

Pause Squats - 

-    305X3 @5

-    315X3 @5.5

-    335X3(PR) @7

Larsen Bench - 

-    155X5 @5.5

-    175X5 @7

-    190X5(PR) @9

Deadlift - 

-    410X1 @9

-    345X3, 3, 3 @7/7.5

Incline Bench - 130X12, 11, 11 @8/10

GHR - BWX16, 13 @~9

Solid session to start the block.  PRs on Pause Squats and Larsens.  DL was a bigger stepback to start the block than I'd hoped, but hopefully it charges forward from here.

RTS Pivot Block 5. Week 1. Day 3.

sRPE @6

BW - 228

003 (tempo to knee) Beltless Deadlift -

-    295X2 @6

-    310X2 @7

-    320X2 @7.5

TnG Bench - 

-    150X10 @5.5

-    160X10 @7.5

-    165X10 @9

Hammer Rows against light band -

-    70X8 @6

-    90X8 @7

-    100X9 @8

BB Curls - 60X12, 11, 9 @~9

super-set with

1-Arm Cable Laterals - X13, 13, 12 @9/10

Totally forgot to do conditioning afterwards.

RTS Pivot Block 5. Week 1. Day 2.

sRPE @6.5

BW - 228

320 Kitless Squat - 

-    245X2 @6

-    255X2 @7.5

-    260X2 @8

Sumo Beltless RDL w/ Straps - 225X9 @7.5

1-1/4 Rep Bench - 

-    162.5X4, 4 @8/8.5

-    155X4, 4 @7.5/8

Beltless Press - 

-    110X6 @8

-    105X5, 5 @~7

super-set with

WG CS Rows - 

-    115X11, 8 @9.5/7

-    90X10 @7

Stationary Bike - SIT; 0:20/1:40; 10 minutes

Pause squats feel way different now without sleeves.

RTS Pivot Block 5. Week 1. Day 1.

sRPE @5.5

BW - 228

600 Tempo Belt Squat - 140X8, 6, 6 @7/8

super-set with

Pin Bench - 

-    170X5 @7

-    185X3 @6.5

-    210X1 @7.5

Pull-Downs - X9, 10, 8 @~9

super-set with

1-Arm Cable Pushdowns - X16, 9 @8

Stationary Bike - SIT; 0:20/1:40; 10 minutes

Nice and quick.  I decided to add in super-setting movements, and worked up a nice, light sweat.  Also added in some spring intervals at the end which has become my habit in pivots.

RTS Block 4. Week 4. Day 3.

sRPE @8.5

BW - 228

SBS - 285X7(PR), 6, 7 @~7

Bench -

-    207.5X3 @8

-    235X1 @9

-    185X5, 5, 5 @6/7

Deadlift Paused below knee -

-    360X3 @8

-    340X4(PR) @8

-    315X4, 4 @6

DB Bench - 70sX12(PR), 8, 9 @~10

Tough session to end the block, but 3 Rep PRs on supplemental lifts.

Went 395X3, 235X1, and 405X3 on SBD this week.  On weight alone, that's a 1035 total.  That's 65 lbs. over my meet PR, and only 80 lbs. away from my lifetime PRs.  Those lifetime PRs include questionable depth on squats, and TnG on Bench with butt coming off the bench.  It will feel good to pass those strict.

Next block is a "Tier 1" peaking block that will end in a mock meet.  I don't think it's unreasonable to expect to beat my lifetime heaviest Squat of 410 if things go at least moderately well.  Beating 255 on Bench and 450 on DL seem fairly unlikely in just one more block.

I'm still looking for a meet in the fall to try and sweep my lifetime PRs in an actual meet, but we'll see.

Also need to work on strategies to mitigate heavy squats beating up my arms.  That'll be agenda item #1 for my live call with my coach next week.

RTS Block 4. Week 4. Day 2.

sRPE @8.5

BW - 229

Squats - 

-    395X3 @9

-    340X4, 4, 4 @6/7

CG Bench -

-    215X1 @8

-    185X4 @6

-    190X4 @7

-    192.5X4 @8

Pull-Ups w/Straps - BWX5(PR), 4, @~10

DB Incline Rows w/Straps - 65sX14, 9 @10

Pulldowns - X10, 8 @10

Sleep was bad the last two nights and flooding in the gym spiked the humidity so this session was rough.

Managed to add weight on Squats but RPE definitely went up, and I think depth was just passable.

Also, started to get a ton of arm pain across my brachialis area and triceps.  Tried relaxing my arms a bit, but then the bar started rolling down my back out of the hole. Then I tried brining my elbows up a bit to try and create a shelf that way, but it wasn't much better.

Lingering arm pain slapped an unexpected ceiling on close-grips.  12 lb. drop over last week.  Glad it's the last week of the block.

Unexpected PR set of pull-ups at this BW even after all the arm pain, so....wtf.

RTS Block 4. Week 4. Day 1.

sRPE @8

BW - 229

Deadlift - 

-    405X3 @9

-    340X4, 4, 4 @5/6

Low Blocks Squat -

-    305X3 @5.5

-    325X3 @7

Cambered Bench - 

-    160X5 @7

-    165X5 @8

-    170X5 @9.5

Incline Bench - 145X12, 8, 6 @10/8.5

GHR - BWX15, 12 @~9

Coach suggested moving DL to first in the session for this last week to facilitate hitting 405.  Those moved fairly smoothly, and the rest of the session also went well.

RTS Block 4. Week 3. Day 3.

sRPE @7.5

BW - 226

SBS - 

-    275X7(PR), 7 @~6

-    280X7(PR) @6.5

Bench - 

-    210X3 @8

-    232.5X1 @9

-    180X4, 5, 5 @6/6.5

DL Paused Below Knee - 

-    335X3 @8

-    335X4 @7

-    310X4, 4 @~6

DB Bench -

-    70sX11, 8 @10/9

-    65sX9 @9.5

Chipped last week's weight on Bench, couple of Rep PRs on SBS, and matched an 11 Rep PR on DB Bench.

Weights came up and/or RPE went down across the board, and sRPE was a bit lower for this session than in past weeks.  All around a pretty good day.

RTS Block 4. Week 3. Day 2.

sRPE @7

BW - 224

Squats - 

-    390X3 @8

-    345X4, 4, 4 @5.5/6.5

CG Bench - 

-    227.5X1 @8

-    195X4 @6.5

-    200X4 @8

-    202.5X4(PR) @8.5

Pull-Ups w/Straps - BWX5, 3 @10

DB Incline Rows w/Straps - 65sX10, 8 @~10

Pull-Downs - X9, 7 @10

4 plates getting oh-so-close.

RTS Block 4. Week 3. Day 1.

sRPE @7.5

BW - 226

Low Block Squat -

-    300X3 @6

-    315X3 @7.5

Cambered Bench - 

-    155X5 @7

-    160X5 @7.5

-    170X5 @9

Deadlift - 

-    382.5X3 @8

-    330X4, 4, 4 @~6

Incline Bench - 140X13, 9, 7 @~10

GHR - BWX17, 11 @~9.5

Added weight or reps to everything over last week.

RTS Block 4. Week 2. Day 3.

sRPE @8

BW - 227

SBS - 270X7, 7, 7 @~7

Bench - 

-    up to 205X3 @8

-    230X1 @9

-    180X5, 5, 5 @7/8

DL Paused below knee - 

-    up to 350X3 @7.5

-    335X4(PR) @7.5

-    310X4, 4 @6

DB Bench - 65sX13, 11, 8 @9.5/10

Session was forever long b/c taking longer rests to facilitate performance set-over-set, and also waiting for a DL platform to be free.

RTS Block 4. Week 2. Day 2.

sRPE @6.5

BW - 228

Squats - 

-    up to 385X3 @8

-    340X4, 4, 4 @5.5/7

CG Bench - 

-    up to 225X1 @8

-    185X4 @6

-    195X4 @7.5

-    200X4(PR) @9.5

Pull-Ups - BWX4, 3 @~10

DB Incline Rows w/Straps - 60sX12, 9 @10

Pull-Downs - X10, 9 @10

Squats feeling pretty good.

On Bench  supplements this block, the back-off protocol is ramping RPE.  I've been doing straight weight with short-ish rests and letting the RPE ramp as fatigue builds.  Coach wants me to ramp weight on back-off sets instead of doing straight sets even if it means longer rests.  I was probably a little too aggressive with the weight jumps here, but Rep PR.

RTS Block 4. Week 2. Day 1.

sRPE @7.5

BW - 228

Low Block Squat - 295X3, 3 @6.5

Cambered Bench - 150X5, 5, 5 @6.5/7.5

Deadlift - 

-    up to 375X3 @7.5

-    330X4, 4, 4 @5/6

Incline Bench - 

-    135X14 @10 (fail on 15)

-    135X9, 8 @~9

GHR - BWX15, 13 @~10

Fun session, though a bit long.  But that's because I took plenty of time before and during Deadlifts to make sure I improved on  last week's performance.

Added weight or reps to everything over last week except for DL top set where I repeated last week's weight at much lower RPE.  Back-offs on DL were heavier AND had lower RPE.

RTS Block 4. Week 1. Day 3.

sRPE @8

BW - 227

SBS - 270X7(PR), 6, 5 @~7

Bench - 

-    195X3 @8

-    230X1 @9

-    180X5, 5, 5 @~7.5

DL Paused below knee -

-    335X3 @8

-    315X4 @7.5

-    290X4, 4 @6/7

DB Bench - 65sX12, 8, 8 @~10

Solid but tiring session. Was happy to have two days off to recover.

Andrew likes to program sessions in SBD order, so DLs and DL variations tend to come later in a session. That has historically been tough for me.  There was a lot of that when I was doing Barbell Medicine templates, and it always seemed brutal.

I'm trying a new tactic:  Regardless what the comp lift of the day is, I'm driving not to the heaviest set of the main lift, but to the last set of DL.  So all through this session, between work sets of SBS and comp bench, I'd remind myself "you've got a heavy DL triple, and 3 sets of 4 after that.  That last set of 4 is the goal today."  It seemed to help in this instance.

RTS Block 4. Week 1. Day 2.

sRPE @6.5

BW - 226

Squats - 

-    up to 375X3 @8

-    335X4, 4, 4 @~7

CG Bench - 

-    up to 215X1 @8

-    185X4, 4, 4 @~7

Pull-Ups - BWX4, 4 @10

DB Incline Rows w/Straps - 60sX11, 9, @10

Pull-Downs - X10, 9 @~10

Fun session.  Squats moved well, and close-grips felt very strong.

RTS Block 4. Week 1. Day 1.

sRPE @7

BW - 225

Low Block Squat - 285X3, 3 @~6

Cambered Bar Bench - 

-    145X5, 5 @~7

-    150X5 @8.5

Deadlift -

-    up to 375X3 @9

-    310X4, 4, 4 @~7

Incline Bench - 130X12, 9, 8 @~9

GHR - BWX12, 11 @10

Beginning a Tier 2/General Strength/Transmutation block before a peaking block into a mock meet.

I will say, on paper, the difference between this block and the previous blocks seems subtle.  I would characterize it as top triples on the mains, with back-off sets of 4 < 80%, and a reduction in upper back work.  Maybe a slight reduction in total sets and reps.

RTS Pivot Block 4. Week 1. Day 2.

sRPE @8.5

BW - 229

Feet-Up Bench - 150X10, 10 @7.5/9.5

530 Tempo Feet-Up Bench - 

-    150X5 @9.5

-    140X5, 5 @8/9

20 minute Circuit:

-    WG RDL w/Straps - 185X15, 13, 9, 10 @8/9.5

-    Incline Bench - 135X9, 7, 6, 6 @~9.5

-    NG Chin-Ups - BWX3, 2, 2, 2 @~10

Stationary Bike - SIT; 0:20/1:40; 10 minutes

Is it weird that my Feet-Up Bench keeps showing up as comparable to comp bench?

Managed to get 4 sets on each  movement in the circuit well within the 20 minutes today.  Probably just because these were slightly lower rep than the other circuit.

RTS Pivot Block 4. Week 1. Day 1.

sRPE @8.5

BW - 229

High Bar Squat - 

-    230X10(PR) @6

-    245X10(PR) @7.5

530 HBS - 245X5, 5, 5 @8/9

20 minute circuit - 

-    BSS - BWX16, 14, 10, 10 @8.5/10

-    Pendlay Row - 135X11, 10, 8 @10

-    Press - 90X7, 7, 7 @9/10

Stationary Bike - SIT; 0:20/1:40; 10 minutes

Add knee sleeves and get a 40 lb. HBS 10 rep PR.

I will say my knees actually didn't feel great after the tempo squats, and were pretty creaky on the BSS.

RTS Block 3. Week 4. Day 3.

sRPE @7.5

BW - 227

Deadlift - 

-    345X5 @6.5

-    360X5 @8

-    370X5 @9

Pause Squats - 

-    up to 375X1(PR) @8.5

-    315X4 @7.5

-    300X4, 4 @6

1-1/4 Bench - 

-    150X4 @7.5

-    155X4 @8

-    165X4 @8.5

GHR - BWX14 @10

CS Rows - 115X15, 10 @10

Last session of the block and another Pause Squat PR.

Last week was rough, but this week was solid-to-great.  Nice way to end the block.

Pivot next week and then on to the next block!

RTS Block 3. Week 4. Day 2.

sRPE @8.5

BW - 225

Bench - 

-    175X8 @8

-    190X5 @8

-    205X3 @9.5

-    220X1 @9

Incline Bench - 155X7, 5, 5 @9/8

OH Rope Extensions - X15, 15 @10

Pull-Ups - BWX3, 3 @~10

Pull-Downs - X12, 11, @10

DB Incline Rows w/Straps - 

-    60sX11 @10

-    65sX8 @9.5

Felt good coming in, but Bench quickly aggravated the forearm stress I had from Squatting the day before, and that made all pressing movements and pullups a chore.  Expect that to fade with a day of rest.  

RTS Block 3. Week 3. Day 2-3; Week 4 Day 1.

Week 3. Day 2.

sRPE @6.5

BW - 227

Bench - 

-    175X8 @8

-    190X5 @8

-    205X3 @8.5

-    227.5X1 @9.5

Incline Bench - 155X9, 8, 6 @9

OH Rope Extensions - X16, 15 @10

Pull-Ups - BWX3, 3 @10

Pull-Downs - X9, 7 @10

DB Incline Rows w/Straps - 65sX9, 7 @10

Week 3. Day 3.

sRPE 9.5

BW - 226

Deadlift - 

-    340X5 @6.5

-    355X5 @8

-    365X5 @9

Pause Squat - 

-    up to 370X1(PR) @9.5

-    315X4 @8

-    285X4, 4 @5/6

1-1/4 Bench -

-    145X4 @7

-    150X4 @8

-    155X4 @8.5

GHR - BWX12 @10

CS Rows - 115X14 @10

Week 4. Day 1.

sRPE @7

BW - 230

Squats - 

-    325X5 @5

-    355X5 @7.5

-    370X5 @8.5

Spoto Bench -

-    185X3 @7.5

-    195X3 @8.5

-    205X3(PR) @9

Deficit Deadlift -

-    355X3 @7

-    325X4, 4 @6

Hammer Incline - 70X15, 10 @10

Several health and schedule challenges over the last week.  I got another Pause Squat PR, but that was the hardest training session of the block.

Conversely, Squats were flying yesterday, and everything felt great.  [shrugs]

I suppose I've been doing Spoto Bench for 2 blocks now and it's ok to start calling out PRs on that here at the end of this block.

RTS Block 3. Week 3. Day 1.

sRPE @9

BW - 229

Squats - 

-    350X5 @8

-    360X5 @10

Spoto Bench - 

-    185X3 @7

-    195X3 @8.5

-    202.5X3 @9.25

Deficit DL - 

-    up to 345X3 @7.5

-    315X4, 4 @5.5/6

Hammer Incline - 70X12, 11 @~10

Squats took a nose-dive today for some reason.  Interesting to see how the next 3 squat sessions play out.

RTS Block 3. Week 2. Day 3.

sRPE @8

BW - 227

Deadlift - 

-    335X5 @6.5

-    355X5 @7.5

-    375X5 @10

Pause Squat - 

-    up to 365X1(PR) @8.5

-    315X4 @7

-    290X4, 4 @6.5

1-1/4 Bench -

-    135X4 @7

-    145X4 @7.5

-    152.5X4 @9

GHR - BWX10 @10

CS Rows - 

-    125X12 @10

-    115X10 @9.5

Looooong session at just over 2 hours.  Got a PR on pause squats, but should have taken 370.

RTS Block 3. Week 2. Day 2.

sRPE @6.5

BW - 227

Bench - 

-    170X8 @8

-    190X5 @8

-    200X3 @8

-    225X1 @9

Incline - 150X9, 7, 6 @9.5/8

Rope OH Extensions - X15, 12 @10

Pull-Ups w/Straps - BWX3, 3 @10

Pull-Downs - X11, 10 @10

DB Incline Rows w/Straps - 65sX12, 8 @10

Solid session.

RTS Block 3. Week 2. Day 1.

sRPE @ 7

BW - 232

Squats - 

-    335X5 @6.5

-    350X5 @7.5

-    365X5 @8.5

Spoto Bench - 

-    180X3 @7

-    190X3 @8.5

-    200X3 @9.5

Deficit Deadlift - 

-    up to 335X3 @7

-    315X4, 4 @6

Lever Incline - 70X15, 10 @~10

First time squatting at least 3 and a half plates since mid-2024.  First time doing it for a set of 5 since mid-2018 when Texas Method almost ended my Squatting career.

Deficit DL moving very well.

RTS Block 3. Week 1. Day 3.

sRPE @8

BW - 221

Deadlift - 

-    315X5 @6

-    345X5 @8.5

-    355X5 @8.5

Pause Squat -

-    up to 360X1(PR) @8.5

-    315X4(PR) @7

-    300X4, 4 @~6

1-1/4 Bench - 

-    135X4 @7.5

-    140X4 @8.5

-    145X4 @9

GHR - BW+15lb. Chain X7 @9

Now that my lingering forearm pain has receded, I want to go back to alternating DL grip on worksets.  Use the "weaker" / less recently used grip on the set with 345 and had grip issues, so only made a small jump on the following set.

Two PRs on Pause Squats now that the knee sleeves are in play.  These sets took longer because of pulling sleeves off and on before starting rest timers.  Made the session take longer than expected, and I rushed the setup on GHR, and had to skip CS Rows to make it to a dinner reservation.

RTS Block 3. Week 1. Day 2.

sRPE @6.5

BW - 223

Bench - 

-    160X8 @7.5

-    185X5 @8

-    200X3 @8.5

-    220X1 @8.5

Incline Bench - 145X8, 7, 6 @~8

OH Cable Extensions - X16, 15 @10

Pull-Ups - BWX3, 2 @10

Pull-Downs - X9, 7 @10

DB Incline Rows w/Straps - 65sX11, 8, @10

Nice session.  Moved quickly.  

Bench drop off from end of last block was fairly minimal on top end strength even with the ladder sets.  I like relatively small e1RM drop off after a pivot/deload as a sign that it may have been well structured.

RTS Block 3. Week 1. Day 1.

sRPE @7

BW - 230

Squats - 

-    305X5 @6

-    335X5 @7.5

-    355X5 @8

Spoto Bench - 

-    180X3 @7

-    185X3 @8

-    192.5X3 @9

1" Deficit Deadlift - 

-    up to 325X3 @6.5

-    315X4, 4 @6.5/7

Hammer Incline - 70X13, 11 @~9

Still amazed by how much I'm getting out of these 7mm knee sleeves on Squats.  By the time I'm used to getting them on without tearing up / wearing out my hands, I'll probably have accepted these weights as the new normal and be back to slow progress, lol.

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....