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 3.

sRPE @7

BW - 227

SSB Squats - 

-    245X5, 5 @~6

-    255X5 @7

Bench - 180X5, 4, 3, 3 @8/8.5

Incline Bench - 160X6, 6, 6 @8/9.5

Paused DL (just off floor) -

-    315X5 @6.5

-    340X3 @7

-    365X1 @7

CS Rows w/Straps - 115X13, 10, 9 @9

Low back discomfort has totally dissipated, and I didn't even really think about it in today's session.

Everything was much stronger this week except for comp Bench.  Added 5 lbs. there, but RPE also increased for the same reps, so fairly flat.

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.

RTS Block 1. Week 4. Day 3.

sRPE @8.5

BW - 233

SBS - 

-    237.5X6 @ 7.5

-    242.5X6 @8

CG Bench - 

-    220X2(PR) @8.5

-    190X6(PR), 3, 3 @9.5/7.5

Larsen Bench - 160X6, 6, 6 @6/9

Deadlift - 

-    up to 365X4 @8.5

-    345X3, 3 @8

CS Rows w/Straps - 115X13, 11, 10 @~10

SBS was a mess today.  It was flying last week, so the plan was to start my ramping sets with last week's top set.  But I had to work out on Saturday, and early, and my legs are often fairly achy in the AM from previous training sessions.  I thought I'd be able to get them limbered up, but these were a slog.

But then I turned around and got two Rep PRs on CG Bench so: win.

Made a big jump on DL weight, but RPE jumped with it.  Still feels good to get some heavier weights back in my hands.

RTS Block 1. Week 4. Day 2.

sRPE @8.5

BW - 227

Squats - 315X4, 3, 3 @7/8.5

Bench - 

-    200X3 @8.5

-    225X1 @9

-    175X5, 5, 5 @7/8.5

Incline Bench - 130X10, 7, 6 @9/8

RDL w/Straps - 265X8, 4 @8.5/10

DB Incline Rows w/Straps - 50sX11, 9, 8 @~10

PR on RDLs.  Failed on rep 5 of the second set.  I think I just ran out of gas in the bottom of the lift.

RTS Block 1. Week 4. Day 1.

sRPE @8

BW - 229

Pause Squat -

-    295X3 @6.5

-    315X3 (PR) @8.5

Long Pause Bench - 

-    175X2 @6

-    180X2 @8

-    190X2 @8

Pause DL - 

-    315X3 @6.5

-    330X3 @7

-    345X3 (PR) @7.5

CS Row w/ Straps -

-    135X6 @6

-    160X6, 6 @~9

CG Pulldown - X10, 7, 7 @9.5/8

Low energy coming into this session after a busy weekend, but pushed through and grabbed some PRs.

RTS Block 1. Week 3. Day 2.

sRPE @7

BW - 227

Squats - 

-    up to 305X4 @7.5

-    290X4, 4 @6.5

Bench - 

-    up to 195X3 @8.5

-    210X1 @9

-    165X5, 5, 5 @7/8

Incline Bench - 125X11, 8, 7 @10/8.5

RDL w/Straps - 225X8, 6 @8/7

DB Incline Rows w/Straps - 45sX13, 11, 9 @10

Nice session.  Coach calling for more weight on Squat, Bench, and a lot on RDL next week.

RTS Block 1. Week 2. Day 2.

sRPE @7

BW - 225

Squats - 

-    up to 295X4 @8

-    280X4, 4 @~7

Bench - 

-    up to 185X3 @8

-    200X1 @9

-    160X5, 5, 5 @~7

Incline - 115X10, 7, 7 @9/9

RDL w/Straps - 205X8, 7 @~8

DB Incline Rows w/Straps - 45sX12, 9, 9 @10

This session felt much easier than last week even though I pushed weight up.  Encouraging. 

RTS Block 1. Week 1. Day 2.

sRPE @8

BW - 224

Squats - 

-    up to 285X4 @8

-    275X4, 4 @~7

Bench - 

-    up to 180X3 @~8

-    190X1 @8

-    155X5, 5, 5 @7.5/8

Incline Bench - 

-    115X10, 7, 7  @9/8

RDL w/Straps - 185X8, 6 @8/7

Incline DB Rows w/Straps - 

-    60sX6 @10

-    45sX9, 7 @10

First comp day of the new program.

Squats felt good.  

Bench and Incline were a slog.

RDLs felt good.

Incline DB Rows are awkward as hell.  Assumed weight would be much closer to my 1-arm DB Row weight, but it's more like 50%.

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.

S/B/D/R+ Week 3. Day C.

sRPE @8.5

BW - 227

Deadlift w/Straps -

-    up to 355X1 @8

-    315X3, 3, 3, 3, 3 @7/7.5

DB Bench - 60sX9, 7, 7, 6 @~8

Pull-Downs w/Straps - X10, 9, 8 @8/9

Cable Curls - X10, 9, 8, 8, 8 @~8

super-set with

Machine Knee Raise - X7, 7, 7, 7 @~8

Stationary Bike - HIIT; 0:20/1:40; 14 minutes

Tough session.  Not sure if it was general end of the week fatigue, the added volume from this week catching up with me, or just normal ups-and-downs of training.  Looking forward to a couple of days off.

S/B/D/R+ Week 3. Day A.

sRPE @7.5

BW - 225

Squats - 

-    up to 350X1 @8.5

-    295X3, 3, 3, 3, 3 @6/7

BB Rows w/Straps - 

-    up to 200X5 @8

-    200X3, 3, 3 @~7.5

GHR - BWX10, 9, 8, 8 @~8

super-set with

Machine Laterals - X12, 9, 9, 8, 8 @8/9

Cable Rear Delt Flyes - X9, 9, 7, 6, 6 @8/9.5

Stationary Bike - HIIT; 0:20/1:40; 14 minutes

Weather was great, and focus was strong.  Feels good to be able to handle this volume right now

Reap What You Row Week 3. Day A.

sRPE @8.5

BW - 223

BB Rows - 

-    up to 200X3 @7

-    add straps - 170X8, 8, 8, 8 @7/9.5

Pulldowns w/Straps - X8, 8, 8 @~8

GHR - BWX10, 10, 8 @8

super-set with

Bench Dips - BWX14, 10, 9 @8

BB Curls - 65X8, 7, 6, @~8

super-set with

1-Arm Cable Wrist Extensions - X10, 8, 8 @8/9

Stationary Bike - HIIT; 0:20/1:40; 8 rounds

If adding straps, adding wrist extension work, and subbing bike for rower doesn't yield any real relief by EOW, I'll have to make more drastic changes to programming.  Issues are effecting me outside the gym too much. 

Inter-Holiday Session

sRPE @5.5

BW - 227

Press (beltless) - up to 145X1(PR) @9.5

CS Rows - 135X10, 10 @8/9

Hanging Flexed Knee-to-Chest w/straps - BWX12(PR), 9, 7 @8.5/10

Pivot-y kind of session before I start a Press-focused block next week.  

I haven't done a ton of beltless Pressing, but I'm pretty sure that is a PR.  

Lockout on this an all of the singles working up to it felt different than they did recently when I was going after the Press.  I'd been hitting a pretty hard sticking point about 2/3 of the way up, and I'd tried attacking it with Pin Presses and Push Presses, with little success.  These sets hit that sticking point and slowed a little, but still smoothly pushed through to lockout.

If that feel holds through the beginning of the block, I'd be tempted to chalk it up to all of the triceps work I did on my Dips mini-block. 

I'm also pretty sure 12 reps at this BW is a Rep PR on Hanging Flexed-Knee-to-Chest, but I haven't done that variation too often.  Had to use straps on these because left forearm discomfort continues (and may become a confounder in my Pressing; fingers crossed).

Chin-Up War Week 2. Day A.

sRPE @7

BW - 224

Chins - BWX5, 4, 4 @9.5/10

1-Arm DB Rows w/Strap - 90X13, 11 @9.5

Hack Squats - 125X9, 7 @~9

BB OH Extensions - 50X10, 8 @~9.5

BB Curls - 75X13(PR), 7 @10

Just realized that 75X12 on Curls last week was also a Rep PR.

Chin-Up War Week 1. Day A.

sRPE @8

BW - 224

Chins - BWX4, 4 @9.5/10

DB 1-Arm Rows w/Straps - 85X15, 13 @9.5/10

GHR - BWX13, 12 @8/9.5

super-set with

Hammer Incline - 40X15, 12 @8.5/10

BB Curls - 70X12, 10 @~9.5

Easing into a Chin-Up specialization block.  Every day will have:

Chin-Ups

Upper Back Accessory

Legs and Pressing

Biceps

Volume on Chins, Upper Back and Biceps will tick up weekly.  Cautiously shooting for 10 work sets weekly of each, but want to ease into that as it's over 2X what I was doing last block. Volume on Legs and Pressing will look to <10 weekly work sets of each.

This session was a bit tougher than I expected it to be.  Really not sure why my pressing strength on Hammer Incline was so off. 

Chins, Hips, Curls

sRPE @7

BW - 223

Chins w/ Straps - BWX6, 5, 4, 3 @10

Hanging Knees-to-Chest w/ Straps - BWX8, 5 @9.5/8

BB Curls - 80X11(PR), 7, 7(PR) @~10

Chin strength rebounded slightly this week.  Still using straps because of bandage on finger.

Bandage kept trying to come off during K2C no matter how much electrical tape I kept wrapping it in.  Stopped after 2 sets.

Nice to hit Rep and Volume PRs on straight bar Curls.  Haven't done them since May.

Chins, Hamstrings, Pecs, Biceps

sRPE @7

BW - 224

Chin-Up Partials w/Straps - BWX10, 8, 7, 5 @10

Leg Curls - 

-    X15, 11, 12 @10

-    Partials Drop-set X11, 9, 19 @10

Lying DB Curls - 15sX12, 11, 10, 9 @10

super-set with

DB Flyes - 15sX11, 9, 9, 7 @10

Historically, Chin-Up Partials are ~107% of my full chins.  Would be cool to come in next week and bust out a set of 8 clean Chins, but we'll see.

Chins, Adductors, Pecs, Biceps

sRPE @7.5

BW - 223

Chin-Up End Partials w/ Straps- BWX9, 7, 6, 5 @9.5/10

Adductor Machine - X18, 14, 13, 13 @9.5/10

Machine Flyes - X14, 13, 11, 11 @10

super-set with

Swiss Bar Curls - 

25X16 @7

45X10, 8, 8 @9.5/10

No Biceps DOMS because of programming change + using my preferred Chin Up station resulted in a much better all around performance this week.

Gym was busy and didn't have a good spot to do Copenhagens, so just jumped on the Adductor machine.

Lower stress movements/session all around.  Didn't plan for that, but am also fine with it.

Press, Deadlift, Back, Triceps

sRPE @8

BW - 225

Swiss Bar Press - 

-    up to 140X1 @9.5

-    100X6, 6, 6 @6/7.5

Deadlift - up to 405X1 @8.5

RDL w/ Straps - 225X9, 9, 6 @9/10

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

super-set with

Cable OH Extensions - X13, 12, 10, 10 @10

I'd been thinking about doing Log Press for my first wave of this Press block, but I didn't want to have to clean every set, and I didn't want to take it from the strongman room to the room with racks, blocks, etc.  Then I remembered we have a couple of full-length Swiss bars!  This was a fun movement.  Requires more lean back, and the touch at the bottom of the reps has to be a bit more controlled to keep from slamming into your collarbone.  Weight-wise, this is about right where I want my first Press movement of this block to me at.  

I didn't DL at the end of the last block, so I just worked up to something here and then hit RDLs.