RTS Block 1. Week 5. Day 1.

sRPE @9

BW - 229

Pause Squat - 

-    300X3 @7.5

-    315X3 @8

Long Pause Bench - 

-    175X2 @6.5

-    185X2 @7

-    195X2 @8

Pause DL - 

-    315X3 @6

-    335X3 @7

-    355X3(PR) @7.5

CS Rows w/Straps - 160X6, 6, 6 @8/9.5

CG Pulldowns - X10, 7, 7 @9/8

Pause Squats were flat over last week, while long pause Bench and pause DL improved.

My right should felt very strange after DLs, and I was low key concerned I may have done something to my biceps.  The next day it still feels a bit odd, but there's no bruising, etc. and I'm able to push and pull with the arm. Coach calling that a yellow flag, but continue.

Block 18 (Exploratory). Cycle 4. Session A.

sRPE @7

BW - 216

Curls - 80X6, 6, 6, 9 @~8/10

Bench - 

210X1 @6

165X13 @8.5

Machine Flyes - X10 @10

Deadlift -

390X1 @6

285X10 @5

SSB Deep Pause Squats - 195X9, 9 @~7

80 lbs. on Curls would have been a 3 sets of 1 PR, and I got 3X6 and 1X9.  Love those low-hanging Volume PRs.

165X13 ties a Bench PR.  Bench felt much smoother, stronger, and under control this week for some reason.  I think  I was just more focused on controlling the weight on the way down plus keeping leg drive tight throughout instead of trying to "pop it up" at the bottom.

Perhaps coincidentally, Flyes have been uncomfortable to perform the last couple of weeks with shoulder discomfort, but gave me NO trouble today despite being more weight.

DL also felt stronger on the top set.

Added weight to the paused, A2G SSB Squats and the RPE was actually lower than last week.  Acclimation is amazing.

Transmutation to Accumulation Pivot Day 9.

BW - 217

Squat -
285X4 @6.5
290X4, 4 @7, 7.5

Bench-Grip Press -
95X4 @5.5
102.5X4, 4 @7

Dips - BWX10 @7.5

Pull-Downs - X10, 10 @~8 (straight-weight)

DB Curls - 25sX14, 10 @8

Conditioning - Treadmill HIIT; 7 rounds

Squats felt pretty solid.  Quad discomfort maybe has flared up a bit over the past 12 hours since the session, but nothing crazy.

Moved grip in a smidge on wide-grip press and it started to feel more natural.  Some shoulder discomfort, so I'm glad I've decided not to use this in my next training block.

Despite the shoulder discomfort on the press movement, full depth dips felt solid.

Old Man Texas Method. Week 4. Volume Day

BW - 228

Squats - 340X5, 5, 5

Bench - 200X5, 5, 5, 5, 5

Deadlift - 300X5, 5

Everything went pretty well today.

Squat technique felt a little all over the place today, but settled down a bit by the final work set, below.

I wasn't sure how many sets of Bench I was going to do here.  On the program, it feels like I've got some latitude to go 3-5X5.  I went 5X5 on Press last week, but my shoulders were feeling a little beat up.  However, by the 3rd set, I was feeling pretty good and so did all 5.  Glad I did, as the final set was moving well.

Something got goofy on my spreadsheet where I was doing 290 for 2X5 last week on DL, and then 3X10 this week and next.  I just decided to split the difference and do 300 this week, and then go to 310 next week.  Everything moved well.  2nd set shown.