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....

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.