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.