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 2. Day 1.

sRPE @6.5

BW - 227

Pause Squat - 

-    255X3 @6

-    270X3 @8

Long Pause Bench -

-    145X2 @7

-    155X2 @8

-    160X2 @8.5

Deadlift Paused at Knee -

-    310X3 @7.5

-    315X3 @8

-    325X3 @9 (PR)

CS Row - 

-    125X6 @6.5

-    135X6, 6 @8/9.5

CG Pulldowns - X10, 8, 8 @~9

RTS Block 1. Week 1. Day 3.

sRPE @7.5

BW - 224

Safety Bar Squat -

-    190X6 @6

-    200X6 @6.5

-    215X6 @7.5

CG Bench - 

-    up to 165X2 @7.5

-    150X6, 5, 4 @~8

Larsen Bench -

-    135X6 @6.5

-    140X6, 6 @8/8.5

Deadlift - 

-    up to 295X4 @7.5

-    285X3, 3 @~6

CS Row - 100X13, 10, 10,  @10

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 Block 1. Week 1. Day 1.

sRPE @7

BW - 224

Pause Squat - 

-    245X3 @6.5

-    250X3 @7

Long Pause Bench -

-    145X2 @5.5

-    165X2 @6.5

-    175X2 @8

Pause Deadlift (below knee) -

-    265X3 @5.5

-    280X3 @7

-    300X3 @7.5

CS Rows - 125X6, 6, 6 @8/10

CG Pulldowns - X10, 9, 8 @~8

Nice start to the block.  Tempted to go up on Squats and DL, but keeping some headroom at the start.

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.