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.