RTS Block 5. Week 2. Day 2.

sRPE @7

BW - 228

Squat - 405X1 @7.5

Marrs Bar Squat - 

-    315X4 @6

-    300X4, 4 @5.5

Spoto Bench - 

-    190X2 @6

-    195X2 @7

-    200X2 @7.5

-    205X2 @8

PBN - 

-    65X8 @6

-    75X8 @7.5

-    80X8 @8

CS Rows -

-    120X12 @10

-    115X10 @10

-    90X11 @10

Pulldowns - X13, 12, 10 @10

8 years since I last squatted 4 plates.  Feeling good.

RTS Block 5. Week 2. Day 1.

sRPE @7.5

BW - 229

Pause Squats -

-    310X3 @5

-    325X3 @6

-    340X3(PR) @7

Larsen Bench - 

-    175X5 @7

-    185X5 @8

-    192.X5(PR) @9

Deadlift - 

-    405X1 @8

-    350X3, 3, 3 @~7

Incline Bench - 135X14, 12, 10 @~10

GHR - BWX16, 13 @~10

Solid session.

RTS Block 5. Week 1. Day 3.

sRPE @9

BW - 228

High Bar Squat - 

-    255X6 @4.5

-    275X6(PR) @6.5

-    290X6(PR) @7.5

Bench - 

-    230X1 @9.5

-    195X4 @8

-    180X4, 4, 4 @7

Deadlift Paused below knee -

-    350X4(PR) @8.5

-    325X5 @7.5

-    310X5, 5 @~7

DB Bench - 

-    65sX14, 9 @10

-    55sX8 @10

-    45sX12 @10

Face Pulls - X18, 15, 14 @10

Really tough session, but I got PRs on High Bar Squats and Paused Deads, and matched a 14 Rep DB Bench PR.  Pretty good for week 1, and hopefully I'll acclimate.  It's basically the same volume of SBD for Day 3 as last block so I should.

RTS Block 5. Week 1. Day 2.

sRPE @7

BW - 227

Squat - 400X1 @8

Marrs Bar Squat - 

-    310X4 @6

-    295X4, 4 @5

Spoto Bench - 

-    185X2 @6

-    190X2 @7

-    197.5X2 @7.5

-    205X2 @8.5

PBN - 

-    75X8, 8 @6

-    80X8 @7.5

CS Rows - 115X14, 11, 10 @~10

Pull-Downs - X9, 11, 10 @10

First time squatting 400+ since late May 2018.

RTS Block 5. Week 1. Day 1.

sRPE @7.5

BW - 227

Pause Squats - 

-    305X3 @5

-    315X3 @5.5

-    335X3(PR) @7

Larsen Bench - 

-    155X5 @5.5

-    175X5 @7

-    190X5(PR) @9

Deadlift - 

-    410X1 @9

-    345X3, 3, 3 @7/7.5

Incline Bench - 130X12, 11, 11 @8/10

GHR - BWX16, 13 @~9

Solid session to start the block.  PRs on Pause Squats and Larsens.  DL was a bigger stepback to start the block than I'd hoped, but hopefully it charges forward from here.

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.