RTS Block 10. Week 3. Day 2.

sRPE @7

BW - 227

Hack Squats (90 sec. rest) - 80X10, 10, 10, 10 @6.5/8.5

Dips (90 sec. rest) - BWX8, 6, 6, 5, 4 @7/8.5

PBN - 65X8, 8, 8, 8 @6.5/7.5

Walking Lunges - BWX7, 7, 6 @7.5/8

GHR Sit-Ups - BWX10, 9, 8 @8/9

super-set with

GHR - BWX13, 11, 10 @~8

Stationary Bike - S.I.T.; 12 minutes

RTS Block 10. Week 2. Day 2.

sRPE @ 6.5

BW - 224

Hack Squats (90 sec. rest) - 75X10, 10, 10, 10 @5.5/9.5

Dips (90 sec. rest) - BWX10, 6, 5, 5, 5, @9/8

PBN - 65X8, 8, 8, 8 @6.5/9.5

Walking Lunges - BWX7, 7, 6 @6/6.5

GHR Sit-Ups - BWX10, 7, 7 @9/7

super-set with

GHRs - BWX11, 8, 7 @~7

Stationary Bike - S.I.T.; 12 minutes

RTS Block 10. Week 1. Day 2.

sRPE @8

BW - 225

Hack Squats (90 sec. rest) - 70X10, 10, 10, 10 @6/9

Dips (90 sec. rest) - BWX7, 6, 5, 5, 4 @7/8.5

PBN - 65X8, 8, 8, 8 @7/8.5

Walking Lunges - BWX6, 6, 6 (per leg) @6

GHR Sit-ups - BWX6, 8, 8 @7/8.5

super-set with

GHR - BWX10, 8, 8 @7.5/8

Stationary Bike - S.I.T.; 12 minutes

DOMS from prior session severely hampered performance on Lunges and GHRs.  

Post Meet Pivot Week 1. Session 1.

sRPE @ 5.5

BW - 229

Squats - 350X1 @5.5

Dips - BWX8, 7 @~8

Lunges - BWX11, 10 @~8

BB Curls - 60X10, 8, 8, 10 @9.5/10

super-set with 

Lying Leg Curls - X10, 10, 7 @8.5/10

Stationary Bike - S.I.T.; 10 minutes

RTS Block 9. Week 2. Day 2.

sRPE @6.5

BW - 229

SBS Box Squats - 200X8, 8, 8 @~6

Spoto Bench - 

-    180X3 @7

-    187.5X3 @8

-    197.5X3 @8.5

Dips - BWX10, 8, 7 @~9.5

GHR - BWX13, 11, 8 @~9

super-set with

Leg Extensions - X15, 13 @6

RTS Block 9. Week 1. Day 2.

sRPE @6

BW - 226

SSB Box Squats - 195X8, 8, 8 @6.5/7.5

Spoto Bench - 

-    177.5X3 @6.5

-    185X3 @8

-    190X3 @8

Dips - BWX9, 7, 6 @~9

GHR - BWX13, 10, 10 @~8

super-set with

Leg Extensions - X15, 12 @~5.5

RTS Block 8. Week 2. Day 2.

 sRPE @6.5

BW - 227

SBS -

-    220X8 @7

-    180X8, 8 @~5

Spoto Bench - 

-    177.5X3 @7

-    180X3 @7.5

-    187.5X3 @9

Dips - BWX9, 7, 6 @~9

Cable Rows - X16, 13, 11, 11 ~9

RG Pulldowns - X13, 9, 10, 10  @8.5/9.5

super-set with 

Leg Extensions - X15, 14 @5.5

Stationary Bike - S.I.T.; 10 minutes

RTS Block 8. Week 1. Day 2.

sRPE @6.5

BW - 225

SBS -

-    220X8 @6.5

-    185X8, 8 @5

Spoto Bench -

-    175X3 @7

-    182.5X3 @8

-    190X3 @8.5

Dips - BWX8, 7, 5 @~9

Cable Flexion Rows - X15, 12, 11, 10 @9/10

RG Pulldowns - X12, 10, 9, 10 @9/10

Leg Extensions - X14, 11 @~5

Stationary Bike - SIT; 10 minutes

Nice, low stress session.  Everything moved well.

RTS Pivot Block 6. Day 3.

sRPE @6

BW - 226

TnG Bench - 

-    135X10 @5

-    145X10 @8

-    150X10, 10 @~9

Cable Rows - (ramping) X10, 10, 10 @6.5/8.5

Dips - BWX7, 6, 6 @7/10

006 Tempo DL Beltless - 

-    205X6, 6 @5

-    215X6 @6 

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 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 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 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 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.

Dippin' into Dips Week 4. Day A.

sRPE @8

BW - 226

Dips -

-    BW+100X1(PR) @10

-    BW+60X5, 4 @10

DB Incline - 50sX12, 8, 7 @~10

Roman Chair Squats - BWX12, 11 @~10

Pull-Downs - X9, 7 @~10

DB OH Extensions - 60X10, 8, 8, 7 @10

Happy to get a PR rep with the 100# DB.  Tried to go for some Volume PRs with a 60# DB, but didn't have the juice.

Despite the holidays disrupting training, I've hit a couple of milestone Dips PRs with 2 plates last week, and the Hundo DB this week.  I'll probably just mess around the rest of this week, and then start a new block next week.

Dippin' into Dips Week 3. Day B.

sRPE @7.5

BW - 224

Dips - BWX5, 5, 5 @6/7

Incline DB Raise - 15sX14, 11, 8 @10

ATG Pause Squat - 

-    275X1 @8

-    185X5, 5 @~6

Gaspari Bar Hammer Curls - 45X11, 7 @10

DB LTEs - 20sX15, 11, 11 @10

Squats weren't feeling it on this day, so backed off.  Happens sometimes.

Still have some left forearm flexor discomfort lingering from the Chin-Ups blocks and/or bad Squat grip position.  Straight bar Curls weren't feeling great so switched to the Gaspari Bar.

Dippin' into Dips Week 3. Day A.

sRPE @8

BW - 224

Dips - 

-    BW+90X1 (PR) @10

-    BW+50X5, 5, 5 (PR) @8/9.5

DB Incline - 50sX12, 7 @10

GHR - BWX15, 10 @~10

Lat Pushdowns - X14, 8 @10

DB OH Extensions - 55X13, 10, 8, 7 @10

Rep and Volume PRs on Dips.  Normally, I prefer using a DB for weighted Dips, but I couldn't miss the chance to use two 45s for this set.

Dippin' into Dips Week 2. Day C.

sRPE @7

BW - 226

Dips - BWX5, 5, 5 @~6/8

Lever Machine Dips - 180X12, 12, 8 @10

Chins - 

-    up to BW+25X1 @9.5

-    BWX3, 3 @~8

Adductor Machine - X13, 11 @~9

Rope Pushdowns - X15, 12, 12 @10

Solid session, and then helped as a spotter for an EOY Max Out event at the gym.

Dippin' into Dips Week 2. Day B.

sRPE @6.5

BW - 225

Dips - BWX5, 5, 5 @7/8

Incline DB Raise - 30sX13, 9 @~10

SLDL - 

-    335X1 @9.5

-    275X5, 5 @7/8.5

Lying DB Curls - 25sX8, 6 @10

DB LTEs - 20sX14, 11 @10

Solid session despite being back-to-back.

Dippin' into Dips Week 2. Day A.

sRPE @6.5

BW - 225

Dips - 

-    BW+85X1 @10

-    BW+35X5, 5 @~8

DB Incline - 50sX12, 8 @10

Pull-Downs - X10, 7 @10

Roman Chair Squats - BWX13, 10 @~10

DB OH Extensions - 55X12, 9, 8 @10

Had a few days of travel last week so missed a day of training.  Still, adding a little volume this session was no issue.