RTS Block 5. Week 2. Day 3.

sRPE @8.5

BW - 227

High Bar Squat -

-    275X6 @6

-    285X6 @7

-    295X6(PR) @8

Bench - 

-    232.5X1 @9

-    205X4 @8.5

-    185X4, 4, 4 @~7

DL Paused below knee w/Straps* -

-    350X4 @8.5

-    325X5 @7

-    315X5, 5 @~7

Hammer Incline - 60X16, 14, 12, 12 @10

Face Pulls - X16, 15, 12 @10

2+ Rep PR on HBS.  

Bench technique felt the best it's felt since I started to tighten up to comp standards.

Pinched the palm of my index finger between two plates loading DL, and raised a blood blister under one of my calluses.  Had to strap up from there on.

For DB Bench, the knurling on the handles definitely felt like it was going to take the top of the blister off, so I switched to Hammer Incline.

Maintenance / Rehab Block. Week 2. Day 2.

BW - 224

Press - 137.5X5, 5, 5

Pull-Ups - BWX5, 3

Pull-Downs (supinated) - X10, 10, 10 (straight-weight; +5 "lbs." from last time)

Hammer Curls - 35sX10, 8

Had an MRI on my hips today and dropped the file off with my P.T.  Will see him on Friday to get the scoop.

Press felt really good today.  Even though this is 8 lbs. off my best 3X5, this still surprised me.  This lift had felt like shit for a while.  We'll see how it goes.  My current theory is a combination of factors went into this:  1) Not Squatting and Deadlifting for the last week has reduced overall fatigue, 2a) Pulling back on Bench and Press weights AND volume has also reduced overall fatigue, and 2b) has allowed for a little bit of "peaking."  Basically, I'm doing a little less and so am not as sore and tired, and so my lifts may be temporarily spiking.  Again, just a theory for now.

Also, Pull-Ups blasted off today.  Last session (which was my first time doing pronated pull-ups in 6 YEARS), they were really rough out of the gate, and getting 3 was a grind.  I grabbed the bar today expecting only 3-4.  3 was smooth, then 4 went up pretty well, and then I did a slow but certain 5th.  Felt so good, I was tempted to get some extra sets/reps, but I stuck to the plan and just increased by 1 rep over last session.  I expect this quick improvement is mostly neurological as I re-familiarize myself with the movement.

Pull-Downs and Hammer Curls were fine.  Discomfort in my left hand is still present even in the pronated pull-down.  Also hoping this will benefit from the break from DL.

Old Man Texas Method. Week 10.5. Volume Day

BW - 227

Squat - 365X5, 5, 5

Bench - 205X5, 5, 5, 5, 5

Deadlift - 315X5, 5

Missed Intensity Day for the 2nd week in a row.  Decided that I'll just repeat everything from last week and shoot for those I.D. lifts this Friday.  Sets with 365 on Squat did feel stronger this week than last, and that was a good feeling.  Butt shot back at the bottom of the last rep of the last set, shown.

I did up the weight a bit on bench.  I'd done 202.5 for two Bench V.D.'s in a row, and they were fast last week.  205 felt good this week.  Last set shown.

Was pretty gassed by the time I got to DL.  Maybe just conditioning falling off a bit from the erratic schedule the last 3 weeks.  Went with my "off" hand supinated for the last warm-up, and first work set.  Then switched to my "regular" supinated hand for the last set.  Worked in that the set felt better than the previous sets.  That hand still has a strained feeling after going supinated on DL.  Hoping that will go away soon.  Last set shown.

Old Man Texas Method. Week 10. Volume Day

BW - 226

Squat - 365X5, 5, 5

Bench - 202.5X5, 5, 5, 5, 5

Deadlift - 315X5, 5

Things went pretty well on this day.

365 for 3 sets of 5 ties my LP PR for Squat.  First two sets of squats were pretty hard, but something clicked for the last set, and it was the best of them.  I will say, that after my illness lay-off last week, and even though I got in last Friday and had a sort of day of "ramping back up," my legs are pretty damn sore today.  That's exactly what I was hoping Friday would mitigate, but we'll just have to see if it gives me trouble the rest of the week.  Last set shown.

Bench moved very, very well.  Didn't even feel the need for a lift-off/spot on the last set (shown).

Deadlift was also solid.  Nice and fast as this weight has been for the last 5 weeks I've had it as my work weight on Volume Day.  I've got one more week with 315, before it starts to go up.  Left-hand still feeling sore when I use it for the supinated grip.  May just need to switch to right-hand supinated for a few weeks to give it time to recover.  2nd set shown.

Old Man Texas Method. Week 9. Volume Day

BW - 232

Squat - 360X5, 5, 5

Press - 132.5X5, 5, 5, 5, 5

Deadlift - 315X5, 5

Squats went well.  3rd set shown.

Press was tough today.  I had to "get up" for most of the sets, clear my mind, and focus on every tiny detail.  Too bad, as it's the same weight as last Press V.D.  Guess we'll see what happens.  Final set shown.

Deadlift was okay, but I was out of gas at this point.  Probably due largely to travelling over the weekend, and not getting a ton of sleep (probably applies to the Press situation as well).  Also, my left hand has been starting to bother me being supinated on the mixed grip, so I switched to right hand supinated.  Pain went away immediately, but was awkward as I haven't switched my grip in a long time.  Probably ought to start alternating at least on V.D.  2nd set shown.