RTS Block 10. Week 1. Day 1.

sRPE @8

BW - 228

High Bar Squat - 

-    285X6 @8.5

-    225X6, 6, 6, 6, 6, 6 @4.5/6

TnG Bench -

-    135X10 @6

-    137.5X10 @7

-    140X10, 10 @8/9.5

030 Bench - 175X2 @8

RDL - 

-    185X10, 10, 10 @5.5/8.5

-    155X10 @8

Chin-Ups - BWX3, 2, 2 @~9

super-set with

Pushups - BWX10, 7, 7 @10

First session back after a week off.  Expect some of these numbers to go up slightly and/or RPEs to come down.  But the main point of this block is variety and getting a lot of work into a shorter period of time, so absolute loading isn't really the goal. 

Post Meet Pivot Week 1. Session 3.

sRPE @6

BW - 226

Deadlift - 345X1, 1 @~5.5

Press - up to 140X1 @10

Toes-to-Bar - BWX4, 4 @~8

Stationary Bike - S.I.T.; 10 minutes

Post Meet Pivot Week 1. Session 2.

sRPE @6

BW - 227

Bench - 185X3, 3 @~6

Chins - BWX3, 3 @9

BB Rows - 185X3, 3 @~7

Pushups - BWX14 @10

Leg Extensions - X14 @10

Stationary Bike  S.I.T.; 10 minutes

Post Meet Pivot Week 1. Session 1.

sRPE @ 5.5

BW - 229

Squats - 350X1 @5.5

Dips - BWX8, 7 @~8

Lunges - BWX11, 10 @~8

BB Curls - 60X10, 8, 8, 10 @9.5/10

super-set with 

Lying Leg Curls - X10, 10, 7 @8.5/10

Stationary Bike - S.I.T.; 10 minutes

Chitown Showdown Meet Recap

 BW - 215 (100 kg Class)

Squats - 364, 380, 424 (PR)

Bench - 204, 221, 237 (Meet PR)

Deadlift  353, 375, 424 (Meet PR)

Total - 1086 (Meet PR)

RTS Block 9. Week 2. Day 2.

sRPE @6.5

BW - 229

SBS Box Squats - 200X8, 8, 8 @~6

Spoto Bench - 

-    180X3 @7

-    187.5X3 @8

-    197.5X3 @8.5

Dips - BWX10, 8, 7 @~9.5

GHR - BWX13, 11, 8 @~9

super-set with

Leg Extensions - X15, 13 @6

RTS Block 9. Week 2. Day 1.

sRPE @7.5

BW - 230

Squats - 

-    315X5 @7.5

-    342.5X3 @8

-    365X1 @8.5

Feet-Up TnG Bench - 

-    135X10 @6.5

-    140X10 @7

-    145X10 @7.5

-    150X10 @9

Deadlift -

-    310X5 @7

-    295X5, 5 @5.5/6.5

Straight-Arm Pushdowns - X14, 13, 12, 10 @10

super-set with 

Leg Extensions - X15, 12 @6