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.

Training: Squat/Legs Day and Bench/Upper Day

Squat/Legs

sRPE @6

BW - 228

Squats - 

-    265X3 @6

-    275X3 @6.5

-    285X3 @7

-    295X3 @8.5

Marrs Bar GM - 175X10, 8 @9.5

FFE BSS - BWX13, 10 @~10

Single-Leg Seated Machine Curls - X10, 9 @10

Machine SL Calf Press - X14, 12 @~10

Bench/Upper

sRPE @6

BW - 226

Bench - 

-    175X3 @6.5

-    185X3 @7

-    190X3 @8

Hammer Rows - 70X14, 10 @~10

Hammer Incline - 70X12, 9 @10

Cable Rear Delt Flyes - X10, 8 @10

Machine Preacher Curls - X10, 8 @10

Forearm didn't much like those preacher curls.

Training: DL+Full Body

sRPE @5.5

BW - 228

Deadlift - 

-    285X3 @4

-    305X3 @6

-    320X3 @6.5

-    335X3 @7.5

-    345X3 @9.5*

PJR Pullovers - 60X9, 8 @~10

GHR - BWX10, 8 @~9

Machine Flyes - X9, 9 @10

Leg Extensions - X11, 9 @10

First time DLing in a couple of months because of schedule and forearm pain.  I supinated grip only on the arm with the forearm issues, and on all reps including warm-ups, and didn't really have any pain issues during or since.

*grip on the supinated hand was giving out on the top set ahead of everything else.  Possibly just a detraining thing, or possibly my previous practicing of alternating my mixed grip on every set was somehow less stressful on each hand than keeping one supinated on every set.

Triceps are sore as hell 36 hours later like they always are when I do DB Triceps Pullovers for the first time in a while. 

Training: Upper

sRPE @6

BW - 225

Bench - 

-    170X3 @6

-    175X3 @7

-    180X3 @7.5

-    185X3 @7

-    195X3 @8.5

Hammer Row - 70X12, 11 @10

Hammer Incline - 70X12, 10 @10

Cable Rear Delts - X12, 9 @10

Gaspari Bar Curls - 45X13, 11 @10

Stationary Bike - HIIT; 0:25/1:35; 12 minutes

Had fun today.

Training: Legs

sRPE @6

BW - 225

Squats - 

-    255X3 @6

-    265X3 @6.5

-    275X3 @7.5

-    285X3 @8

Marrs Bar GM - 175X9, 8 @~9.5

FFE BSS - BWX11, 10 @8.5/10

Seated Single-Leg Curls - X10, 8 @10

Machine SL Calf Press- X14, 13 @10

Stationary Bike - HIIT; 0:25/1:35; 14 minutes

Training: Upper

sRPE @6

BW - 227

Bench - 

-    165X3 @6

-    170X3  @6

-    180X3 @7

-    185X3 @8

Hammer Row - 70X11, 10 @~10

Hammer Incline - 70X9, 9 @10

Cable Rear Delts - X10, 9 @10

Gaspari Bar Curls - 45X12, 10 @10

Tried adding some kind of curl back in.  No forearm discomfort during the session, but a little the next day.