RTS Block 5. Week 2. Day 3.

sRPE @8.5

BW - 227

High Bar Squat -

-    275X6 @6

-    285X6 @7

-    295X6(PR) @8

Bench - 

-    232.5X1 @9

-    205X4 @8.5

-    185X4, 4, 4 @~7

DL Paused below knee w/Straps* -

-    350X4 @8.5

-    325X5 @7

-    315X5, 5 @~7

Hammer Incline - 60X16, 14, 12, 12 @10

Face Pulls - X16, 15, 12 @10

2+ Rep PR on HBS.  

Bench technique felt the best it's felt since I started to tighten up to comp standards.

Pinched the palm of my index finger between two plates loading DL, and raised a blood blister under one of my calluses.  Had to strap up from there on.

For DB Bench, the knurling on the handles definitely felt like it was going to take the top of the blister off, so I switched to Hammer Incline.

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.