RTS Block 1. Week 3. Day 3.

sRPE @6.5

BW - 226

SSB -

-    210X6 @5

-    225X6 @5.5

-    237.5X6 @6

CG Bench - 

-    up to 200X2 @8.5

-    170X6, 5, 5 @8/7

Larsen Bench - 

-    150X6, 6 @5.5/7

-    155X6 @9

Deadlift - 

-    up to 345X4 @7

-    340X3, 3 @~7

CS Rows w/Straps - 100X15, 10,8 @10

Crazy high energy coming into the gym today.  No idea why.  It was to the point I had to actively keep myself calm early in the workout so that I wouldn't hit a wall later (something that used to happen to me frequently).

Safety Squats were eeeeezzzzzz.  After last week's session, coach had indicate to take the same weight or chip, and so I held to that.  After watching today's video, he said to take today's final weight as my first ramping weight next week.

Close-grips were ok.  We've been working on technical issues with my leg drive.  Still a work in progress.

DL was also really easy.  Again, instruction was to repeat last week's weight, but I still went up a little.  After seeing video, he called for +~20 lbs. next week.

RTS Block 1. Week 3. Day 2.

sRPE @7

BW - 227

Squats - 

-    up to 305X4 @7.5

-    290X4, 4 @6.5

Bench - 

-    up to 195X3 @8.5

-    210X1 @9

-    165X5, 5, 5 @7/8

Incline Bench - 125X11, 8, 7 @10/8.5

RDL w/Straps - 225X8, 6 @8/7

DB Incline Rows w/Straps - 45sX13, 11, 9 @10

Nice session.  Coach calling for more weight on Squat, Bench, and a lot on RDL next week.

RTS Block 1. Week 3. Day 1.

sRPE @7

BW - 228

Pause Squat - 

-    275X3 @6.5

-    285X3 @9

Long Pause Bench - 

-    170X2 @6.5

-    175X2 @7

-    185X2 @9

Pause DL -

-    315X3 @7

-    325X3 @8.5

-    330X3 @9

CS Row - 135X6, 6, 6 @8/10

NG Pulldown - X12, 7, 7 @10/9

Pushing weight here to try and better anchor my RPE ratings, and unmask sticking points/technical issues.

RTS Block 1. Week 2. Day 3.

sRPE @7.5

BW - 231

SBS -

-    210X6 @6

-    220X6 @7

-    235X6 @8.5

CG Bench - 

-    up to 185X2 @8.5

-    165X6, 5, 4 @~8

Larsen Bench - 

-    145X6, 6 @~8

-    150X6 @9.5

Deadlift - 

-    up to 325X4 @8.5

-    305X3 @6.5

CS Rows - 90X15, 13, 12 @~10

Slight back tweak working up on DL, but it was fine for the working sets.

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