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.

Training: Squat/Legs Day and Bench/Upper Day

Squat/Legs

sRPE @6

BW - 228

Squats - 

-    265X3 @6

-    275X3 @6.5

-    285X3 @7

-    295X3 @8.5

Marrs Bar GM - 175X10, 8 @9.5

FFE BSS - BWX13, 10 @~10

Single-Leg Seated Machine Curls - X10, 9 @10

Machine SL Calf Press - X14, 12 @~10

Bench/Upper

sRPE @6

BW - 226

Bench - 

-    175X3 @6.5

-    185X3 @7

-    190X3 @8

Hammer Rows - 70X14, 10 @~10

Hammer Incline - 70X12, 9 @10

Cable Rear Delt Flyes - X10, 8 @10

Machine Preacher Curls - X10, 8 @10

Forearm didn't much like those preacher curls.

Training: Upper

sRPE @6

BW - 225

Bench - 

-    170X3 @6

-    175X3 @7

-    180X3 @7.5

-    185X3 @7

-    195X3 @8.5

Hammer Row - 70X12, 11 @10

Hammer Incline - 70X12, 10 @10

Cable Rear Delts - X12, 9 @10

Gaspari Bar Curls - 45X13, 11 @10

Stationary Bike - HIIT; 0:25/1:35; 12 minutes

Had fun today.

Training: Upper

sRPE @6

BW - 227

Bench - 

-    165X3 @6

-    170X3  @6

-    180X3 @7

-    185X3 @8

Hammer Row - 70X11, 10 @~10

Hammer Incline - 70X9, 9 @10

Cable Rear Delts - X10, 9 @10

Gaspari Bar Curls - 45X12, 10 @10

Tried adding some kind of curl back in.  No forearm discomfort during the session, but a little the next day.

Reps and Volume. Week 11. Holiday Training

BW - ???

PBN (standing) -
BarX20
65X5
85X3
95X2
115X1
85X20
super-set with
Chin-Ups - BWX11, 8, 6, 6, 4 (35 total reps)

Deadlift -
135X5
185X4
225X3
275X2
315X1
345X4 (strained back on attempted 5th)

Chest-Supported Hammer Rows -
1ppsX15
1.5ppsX12, 12, 11

Rolling Triceps -
25sX20
30sX15, 12

85X20 is the Rep PR on PBN I was looking for before moving up to work-sets with 95.  It seems a lot easier to get these standing vs. seated.  Some of that is that I find it awkward to unrack the bar by myself on the PBN bench, and sometimes the bar hits the pins as well.  May just try to do them standing from now on.

Since I was back home for Thanksgiving, I was just going to work up to a single set of my next tier working-weight with Deadlifts.  I thought maybe a triple or a set of 4.  When I got the 4th rep, I decided to go for a 5th which would have been a PR.  Strained something in my lower or mid-back on the attempt.  That's two Thanksgivings in a row where I've injured my back in the gym.  I'm blaming air-travel and the guest bed at my parents house.

So I was completely on track for some big Squat PR's over the next couple of weeks, and that will probably be de-railed while my back heals up.  I'll go in for squatting and see how it feels, but will absolutely not push it.  If anything feels even unusually tight, I'll just make this a bench focus week, hahahaha.