RTS Block 2. Week 1. Day 2.

sRPE @8

BW - 227

Squats - 

-    up to 335X2 @8

-    275X5, 5 @~7

Spoto Bench - 

-    165X3 @6.5

-    170X3 @7

-    180X3 @7.5

Dips - BWX7, 6 @~8

RDL w/Straps - 225X5 @10

Pullups - BWX3, 2 @10

Pulldowns - X7, 6, 7 @8.5/9.5

Back was feeling much better today, and Squats were fun.  I wasn't sure what I'd be able to tolerate, but I did ramping doubles starting at 275, and ended up only 10 lbs. shy of my initial target for starting the block.  Confident I'll zoom past that starting next week once back discomfort has fully dissipated.

Bench was actually much harder as I had trouble getting my legs at their usual angle because of the low back tightness.  Had to go with feet more in front of me than out to the side.

Very tentative on RDL.  Just kind of gave up on them.

RTS Block 2. Week 1. Day 1.

sRPE @9

BW - 229

Deadlift - 

-    up to 370X2 @7

-    315X4 @5

-    325X4 @6

-    335X4 @8

Larsen Bench - 135X10, 10, 8 @7.5/9

Very Low Pin Squat -

-    225X5 @6.5

-    245X3 @7.5

DB Bench - 60sX13, 10, 10 @9.5/10

Tweaked my back slightly on top set of DL but the discomfort steadily increased throughout the session.  Made everything after increasingly difficult.  Skipped the DB Rows programmed for the end of the session.  

I expect it will be slightly better for next session.

RTS Pivot Block 2. Week 1. Day 2.

sRPE @5.5

BW - 228

Beltless 320 Squat - 225X2, 2 @~4

Beltless Press - 

-    115X5 @8

-    105X5, 5 @~7

TnG Bench - 145X10 @8

Beltless 2" Deficit DL - 285X2, 2 @~6

Beltless WG RDL w/Straps - 225X9 @8.5

Beltless TnG Pendlay Rows w/Straps - 155X8, 8, 8 @6/8.5

New Year's gym availability threw a wrench in my schedule, so I kind of mashed the last two sessions of the pivot block into one.

I enjoyed the little DL, RDL, Pendlay sequence.

RTS Pivot Block 2. Week 1. Day 1.

sRPE @5

BW - 227

6-0-0 Tempo Leg Press - 3ppsX7, 6 @7.5/8

Low Pin Bench - 

-    170X5 @7

-    185X3 @7

-    210X1 @7.5

Single-Arm Pushdowns - X9, 8 @8

Pulldowns - X10, 8, 7 @~8

Stationary Bike - SIT; 0:20/1:40; 10 minutes

RTS Block 1. Week 5. Day 3 - Week 6. Day 3.

 5.3

BW - 225

SBS -

-    225X6 @5.5

-    235X6 @6.5

-    250X6 @7.5

CG Bench - 

-    225X2(PR) @9

-    195X6(PR), 3, 3 @9.5/8

Larsen Bench - 175X6, 6, 6 @8/10

Deadlift - 

-    up to 375X4 @9.5

-    340X3, 3 @7.5

CS Row w/Straps - 115X15, 9, 10 @10

6.1

Pause Squat - 

-    300X3 @8.5

-    315X3 @9.5

Long Pause Bench - 

-    190X2 @8

-    200X3 @7

-    210X2 @9

Pause DL - 

-    315X3 @5

-    345X3 @7

-    365X3 @9

CS Rows w/Straps - 

-    135X4 @9

-    90X6, 6 @~7

NG Pulldowns - X10, 9, 9 @~9

6.2

Squats -

-    up to 335X4 @9

-    305X4, 4 @7/8.5

Bench - 

-    up to 200X3 @8.5

-    225X1 @9

-    175X5, 5, 5 @7.5/8

Incline Bench - 135X9, 7, 7 @9/8.5

RDL (mixed grip) -

-    275X4 @9.5

-    225X10 @9

DB Incline Rows - 50sX12, 8, 9 @10

6.3

sRPE @8

BW - 229

SBS - 

-    225X6 @5.5

-    245X6 @7

-    262.5X6(PR) @8.5

CG Bench - 

-    225X1 @10 (fail on 2)

-    185X3 @6

Deadlift - 

-    365X1 @6

-    405XFAIL

Week of travel and away gyms.  Still has some PRs on supplemental lifts.  

The travel was pretty rough.  Hoped to go for a PR DL on first session back, but things started to go off the rails on CG bench, and there just wasn't much there for DL.  Time to pivot and move on to a new block of training. 

RTS Block 1. Week 5. Day 2.

sRPE @8

BW - 228

Squats - 

-    up to 330X4 @8

-    315X4, 4 @8/9

Bench - 

-    up to 200X3 @8.5

-    225X1 @9

-    175X5, 5, 5 @8/9

Incline Bench - 135X11, 6, 6 @9/8

RDL w/Straps - 275X8(PR), 4 @9/8.5

DB Incline Rows w/Straps - 50sX12, 10, 9 @10

Comp Bench was heavy today, but everything else progressed.  Another RDL PR.

RTS Block 1. Week 5. Day 1.

sRPE @9

BW - 229

Pause Squat - 

-    300X3 @7.5

-    315X3 @8

Long Pause Bench - 

-    175X2 @6.5

-    185X2 @7

-    195X2 @8

Pause DL - 

-    315X3 @6

-    335X3 @7

-    355X3(PR) @7.5

CS Rows w/Straps - 160X6, 6, 6 @8/9.5

CG Pulldowns - X10, 7, 7 @9/8

Pause Squats were flat over last week, while long pause Bench and pause DL improved.

My right should felt very strange after DLs, and I was low key concerned I may have done something to my biceps.  The next day it still feels a bit odd, but there's no bruising, etc. and I'm able to push and pull with the arm. Coach calling that a yellow flag, but continue.