RTS Pivot Block 7. Day 1.

sRPE @6.5

BW - 227

Beltless DL - 315X2 @6

Beltless TnG DL - 185X15, 15, 15 @4/6

303 Tempo Bench - 

-    115X5 @5.5

-    125X5 @6.5

-    135X5 @7.5

-    145X5 @8.5

050 Tempo Leg Press - 5 platesX6, 6 @6.5/7.5

Incline Bench (myo-reps) - 135X9, 3, 3, 3, 3 @9.5/8.5

DB Seated Press (myo-reps) - 

-    35sX13, 4, 4, 4, 4 @9/8

-    35sX12, 4, 4, 4, 4 @9/8

Air like mouth in gym today, so main goal was to get sets and reps in and keep sRPE sub 7.

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 Pivot Block 6. Day 2.

sRPE @5

BW - 226

Bench - 

-    195X3 @8

-    180X2, 2, 2, 2 @~6

Beltless DL - 

-    315X2 @6

-    300X2, 2, 2 @5

Belt Squat (12RM AMRAP in 12 minutes) - 140X12, 10, 8, 7, 6, 6 @~9.5

RTS Pivot Block 6. Week 1. Day 1.

sRPE @5.5

BW - 227

300 Tempo NoNoNo SBS - 

-    205X4 @6.5

-    205X2, 2, 2 @~5

CG Bench - 12RM AMRAP in 12 minutes

-    145X11, 7, 6, 6 @~10

Pendlay Row (beltless)  

-    135X10 @7

-    140X10 @7.5

-    150X10 @9

Rope Pushdowns - X13 @9

Was feeling a bit rundown and forgot to hit conditioning. 

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.

RTS Pivot Block 5. Week 1. Day 2.

sRPE @6.5

BW - 228

320 Kitless Squat - 

-    245X2 @6

-    255X2 @7.5

-    260X2 @8

Sumo Beltless RDL w/ Straps - 225X9 @7.5

1-1/4 Rep Bench - 

-    162.5X4, 4 @8/8.5

-    155X4, 4 @7.5/8

Beltless Press - 

-    110X6 @8

-    105X5, 5 @~7

super-set with

WG CS Rows - 

-    115X11, 8 @9.5/7

-    90X10 @7

Stationary Bike - SIT; 0:20/1:40; 10 minutes

Pause squats feel way different now without sleeves.

RTS Pivot Block 5. Week 1. Day 1.

sRPE @5.5

BW - 228

600 Tempo Belt Squat - 140X8, 6, 6 @7/8

super-set with

Pin Bench - 

-    170X5 @7

-    185X3 @6.5

-    210X1 @7.5

Pull-Downs - X9, 10, 8 @~9

super-set with

1-Arm Cable Pushdowns - X16, 9 @8

Stationary Bike - SIT; 0:20/1:40; 10 minutes

Nice and quick.  I decided to add in super-setting movements, and worked up a nice, light sweat.  Also added in some spring intervals at the end which has become my habit in pivots.

RTS Pivot Block 4. Week 1. Day 2.

sRPE @8.5

BW - 229

Feet-Up Bench - 150X10, 10 @7.5/9.5

530 Tempo Feet-Up Bench - 

-    150X5 @9.5

-    140X5, 5 @8/9

20 minute Circuit:

-    WG RDL w/Straps - 185X15, 13, 9, 10 @8/9.5

-    Incline Bench - 135X9, 7, 6, 6 @~9.5

-    NG Chin-Ups - BWX3, 2, 2, 2 @~10

Stationary Bike - SIT; 0:20/1:40; 10 minutes

Is it weird that my Feet-Up Bench keeps showing up as comparable to comp bench?

Managed to get 4 sets on each  movement in the circuit well within the 20 minutes today.  Probably just because these were slightly lower rep than the other circuit.

RTS Pivot Block 4. Week 1. Day 1.

sRPE @8.5

BW - 229

High Bar Squat - 

-    230X10(PR) @6

-    245X10(PR) @7.5

530 HBS - 245X5, 5, 5 @8/9

20 minute circuit - 

-    BSS - BWX16, 14, 10, 10 @8.5/10

-    Pendlay Row - 135X11, 10, 8 @10

-    Press - 90X7, 7, 7 @9/10

Stationary Bike - SIT; 0:20/1:40; 10 minutes

Add knee sleeves and get a 40 lb. HBS 10 rep PR.

I will say my knees actually didn't feel great after the tempo squats, and were pretty creaky on the BSS.

RTS Block 3. Week 1. Day 2.

sRPE @6.5

BW - 223

Bench - 

-    160X8 @7.5

-    185X5 @8

-    200X3 @8.5

-    220X1 @8.5

Incline Bench - 145X8, 7, 6 @~8

OH Cable Extensions - X16, 15 @10

Pull-Ups - BWX3, 2 @10

Pull-Downs - X9, 7 @10

DB Incline Rows w/Straps - 65sX11, 8, @10

Nice session.  Moved quickly.  

Bench drop off from end of last block was fairly minimal on top end strength even with the ladder sets.  I like relatively small e1RM drop off after a pivot/deload as a sign that it may have been well structured.

RTS Pivot Block 3. Week 1. Day 2.

sRPE @7

BW - 225

Bench - 

-    up to 197.5X4 @8.5

-    185X2, 2, 2, 2 @~6.5

Sumo DL - 

-    up to 355X3(PR) @10

-    315X1 @10 lol

Belt Squat - 140X14, 9, 8, 7, 7 2 @~9.5 (12 min AMRAP with 12RM)

Sumo was supposed to be X4 @8, but last warmup felt good, so I decided to go for something.  Missed on 4, but 355X3 is still a PR.  Fatigue plus bad technique turned back-offs into a train wreck, so I just moved on.

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.

RTS Pivot Block 2. Week 1. Day 1.

sRPE @5

BW - 227

6-0-0 Tempo Leg Press - 3ppsX7, 6 @7.5/8

Low Pin Bench - 

-    170X5 @7

-    185X3 @7

-    210X1 @7.5

Single-Arm Pushdowns - X9, 8 @8

Pulldowns - X10, 8, 7 @~8

Stationary Bike - SIT; 0:20/1:40; 10 minutes

RTS Pivot Block 1. Week 1. Day 2.

sRPE @7

BW - 226

Sumo DL - 255X10, (add right strap) 10 @~8

530 Tempo Sumo w/Straps  -

-    245X5, 5 @~7.5

-    255X5 @8.5

1-Board Cambered Bench -

-    135X6 @6.5

-    140X6 @6.5

-    150X6, 6 @~8

Ab Wheel - X4, 2, 2, 2 @9.5/10

Side Planks -

-    0:23 per side @9

-    0:12 per side X3 @5

Right hand grip giving out again so added a strap to 2nd set of Sumo.  Used both straps on tempo work.

This is my least favorite kind of ab work, so it's probably smart to program it for me.

RTS Pivot Block 1. Week 1. Day 1.

sRPE @7.5

BW - 225

High Bar Squts -

-    175X10 @6.5

-    185X10 @7.5

530 Tempo High Bar Squats -

-    165X5, 5 @~8

-    175X5 @8

Feet-Up Bench - 145X10, 10 @8/8

530 Tempo Feet-Up Bench - 115X5, 5, 5 @8/9

Press- 

-    85X8 @9

-    65X10, 10 @8.5/10

First session training under Reactive Training Systems.  Doing a Pivot block to start, and then regular training commences next week.

Haven't done High Bar Squat, or any barbell Squat over ~5 reps, in quite a while.  RPE is probably more reflective of acclimation limits rather than strength.

Coach said he likes Feet-Up Bench for Pec hypertrophy, and for sure these lit up my chest.

But my arms were also absolute jelly by the time I got to Press. It reminded me of doing drop-sets on a cable stack where no matter how light the weight feels in your hands, you just can't move it very well.

Pivot. Week 4. Day A.

sRPE @8

BW - 224

Squats -

-    up to 325X1 @7

-    290X3, 3, 3, 3, 3 @~7

BB Rows - 

-    195X5 @8

-    195X3, 3, 3 @~7

GHR - BWX11, 8, 7, 8 @8.5/9

supe-set with

Machine Laterals - X8, 8, 8, 7 @8

Incline DB Rear Delt Laterals - 15sX10, 10, 8, 8, 8 @7.5/9

Rower - HIIT; 7 rounds

Humidity was bad in the gym, but I was more mentally prepared for it.  Made myself stay focused during rest breaks on Squats and Rows, and took my time with all the hypertrophy work instead of pushing pace.

I also head my wrist sweat bands today, so that may have made a difference.  And head bands showed up in the mail so everybody better look out.

Pivot. Week 3. Day C.

sRPE @8.5

BW - 224

Deadlift - 

-    up to 360X1 @7.5

-    315X3, 3, 3, 3 @6/7

DB Bench - 65sX9, 7, 6, 6 @8

Cable Rows - X12, 9, 8 @8

BB Curls - 70X7, 6, 6, 6 @8

super-set with

GHR Sit-Ups - BWX8, 7, 6, 5 @~8

Rower - HIIT, 7 rounds

Basement of the building was full of water again, and the humidity in the gym was pretty rough.  DLs felt weak out of the gate, and it's hard to tell if that was environmental or other.  Everything else was fairly flat compared to recent sessions, but overall session RPE was definitely elevated by the atmosphere.

Pivot. Week 3. Day B.

sRPE @7.5

BW - 228

Bench - 

-    up to 205X1 @7

-    185X3, 3, 3, 3 @6.5/7

Leg Press - 2ppsX12, 10, 9, 9 @7.5/8.5

Cable Rows - X12, 10, 9 @~8

super-set with

GHR Sit-Ups - BWX8, 6, 6 @8/9

Machine Standing Calf Raise - X9, 7, 6, 6 @~9

Rower - HIIT; 7 rounds

Back from my last, expected out-of-town trip for a few months.  I'll keep at this "Pivot"/General program through next week, and then plan to jump into a short-ish, Row specialization block.

I haven't done Leg Press in a long time, and performance was WAY off my best, but also standing calf raises were also way down.  Maybe all the swimming I did over the weekend (humble brag)?

Pivot. Week 3. Day A.

sRPE @7

BW - 230*

Squats -

-    up to 315X1 @6.5

-    290X3, 3, 3, 3 @7/7.5

BB Rows - 195X5 @8, 3, 3, 3 @6/7

GHR - BWX10, 8, 8, 7 @7.5/8.5

super-set with

Machine Laterals - X10, 9, 8, 8 @8/8.5

Incline Rear Delt Laterals - 15sX10, 8, 8, 7 @8/8.5

Rower - HIIT; 7 rounds

*used the digital scale instead of the analogue, and that added a couple of pounds?  I threw a 25 on the digital scale and it was ~accurate.

Upped the volume again across the board.  Felt good in the  moment, but later that evening, when I went to get off the couch, things were a bit creaky.  

TBD if I add more volume for the following, final training week of this block or not.  I'm up from ~14 sets per session, to 21 in this session.

Squat and Row both popped up a bit in strength over previous sessions, so....

Pivot. Week 2. Day C.

sRPE @6.5

BW - 227

Deadlift - 

-    up to 355X1 @6.5

-    325X3, 3, 3@~6.5

DB Bench - 65sX9, 7, 7, 6 @~8

Cable Rows - X11, 9, 8 @~8

GHR Sit-Ups - BWX7, 7, 7 @~8

super-set with

Machine Standing Calves - X13, 9, 7 @~9

Rower - HIIT; 7 rounds

I was a bit tentative on DL because of last week's lower back issues, but no problems today.

Backing off of intensity has allowed me to push volume in this "pivot" block to 17 worksets in a session over 2 weeks still with headroom to add more.  The last few blocks before this I've been capping out around 14 worksets before fatigue demanded a change.

I'm glad I gave a shot to pushing intensity instead of volume, but I think I may be a volume boi.  

I've got one more out of town trip this weekend, and then I should finally have a runway for more consistent training for a while.  However, I might let this program run a couple of extra weeks just to see what happens before I go back into another specialization block.