RTS Block 10. Week 4. Day 1.

sRPE @6

BW - 227

High Bar Squat - 

-    280X9(PR) @7

-    255X6, 6, 6 @5.5/7

TnG Bench - 

-    127.5X10 @6.5

-    135X10 @7

030 Tempo Bench - 190X2 @8

RDL - 190X10, 10, 10 @5/7.5

Chins - BWX3, 3, 3 @~8.5

Stationary Bike - S.I.T.; 12 minutes

Reducing volume a bit this week and going straight into the new block next week in lieu of finishing the block with the same volume and pivoting next week.  This is all to mitigate disruptions around Thanksgiving.

RTS Block 10. Week 3. Day 3.

sRPE @7.5

BW - 226

TnG DL -

-    335X6 @7

-    285 (90 sec. rest)X6, 6, 6, 6, 6, 6 @5/8

Cambered Bar Bench (2 min. rest) - 135X8, 6, 4, 4, 4 @8/7

Front Squat-

-    160X5 @5

-    175X5 @6.5

-    185X5 @7.5

BB Rows - 165X8, 8, 8, 8 @7.5/10

super-set with

Machine OH JM Press - X16, 13, 11 @~9.5

RTS Block 10. Week 3. Day 2.

sRPE @7

BW - 227

Hack Squats (90 sec. rest) - 80X10, 10, 10, 10 @6.5/8.5

Dips (90 sec. rest) - BWX8, 6, 6, 5, 4 @7/8.5

PBN - 65X8, 8, 8, 8 @6.5/7.5

Walking Lunges - BWX7, 7, 6 @7.5/8

GHR Sit-Ups - BWX10, 9, 8 @8/9

super-set with

GHR - BWX13, 11, 10 @~8

Stationary Bike - S.I.T.; 12 minutes

RTS Block 10. Week 3. Day 1.

sRPE @7.5

BW - 228

High Bar Squat -

-    275X6 @6.5

-    (90 sec. rest) 235X6, 6, 6, 6, 6, 6 @4/5

TnG Bench -

-    125X10 @5

-    130X10 @6.5

-    135X10 @7

-    137.5X10 @8

RDL (90 sec. rest) - 185X10, 10, 10, 10 @5.5/8.5

Chin-Ups - BWX3, 3, 3 @8.5/9.5

super-set with

Push-Ups - BWX12, 8,8 @~9

Stationary Bike - S.I.T.; 12 minutes

RTS Block 10. Week 2. Day 3.

sRPE @7

BW - 225

TnG Deadlift  - 

-    325X6 @6.5

-    (90 sec. rest) 280X6, 6, 6, 6, 6, 6 (Vol.PR) @4.5/7

Cambered Bench (2 min. rest) - 137.5X8(PR), 8, 8, 8, 8 @~7.5

Front Squat - 

-    170X5, 5 @6

-    175X5 @7

BB Rows - 160X8, 8, 8, 8 @7.5/9.5

super-set with

Machine OH JM Press - X14, 11, 9 @~9

Late for Friday night plans so skipped conditioning. 

RTS Block 10. Week 2. Day 2.

sRPE @ 6.5

BW - 224

Hack Squats (90 sec. rest) - 75X10, 10, 10, 10 @5.5/9.5

Dips (90 sec. rest) - BWX10, 6, 5, 5, 5, @9/8

PBN - 65X8, 8, 8, 8 @6.5/9.5

Walking Lunges - BWX7, 7, 6 @6/6.5

GHR Sit-Ups - BWX10, 7, 7 @9/7

super-set with

GHRs - BWX11, 8, 7 @~7

Stationary Bike - S.I.T.; 12 minutes

RTS Block 10. Week 2. Day 1.

sRPE @7

BW - 225

High Bar Squat (90 sec. rest) - 

-    265X6 @6.5

-    230X6, 6, 6, 6, 6, 6 @4.5/5.5

TnG Bench - 135X10, 10, 10, 10 @6/8.5

Tempo 0-3-0 Bench - 177.5X2 @7.5

RDL (90 sec. rest) - 185X10, 10, 10, 10 @6.5/9

Chin-Ups - BWX3, 3, 2 @8.5/9.5

super-set with

Push-Ups - BWX11, 8, 7 @9/10

Stationary Bike - S.I.T.; 12 minutes

Same workout much easier in week 2.