RTS Block 2. Week 4. Day 2.

sRPE @8.5

BW - 221

Squats - 

-    335X2 @9

-    270X5, 5 @~7

Spoto Bench - 

-    175X3 @7.5

-    185X3 @9

-    192.5 Fail on 3

Dips - BW+25X8, 5 @~8

RDL w/Straps - 290 Fail on 5

Pullups - BWX4, 3 @10

Pulldowns - X8, 7, 6 @10

Performance cratered across the board.  Gonna chalk it up to life stress and move on.

RTS Block 2. Week 4. Day 1.

sRPE @7.5

BW - 224

Deadlift - 

-    410X2 @8.5

-    345X4 @5.5

-    350X4, 4 @7.5

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

Pin Squats - 

-    250X5 @7

-    265X3 @7.5

DB Bench - 65sX11, 9, 6 @10

DB Incline Rows w/Straps - 

-    65sX8, 6 @10

-    60sX7 @10

Solid session.  If I feel good next week, I'll likely go for a PR double on DL.

Finally got 3X10 with 135 on Larsens.  The burn is real.

RTS Block 2. Week 3. Day 3.

sRPE @7.5

BW - 224

SSB Squats - 

-    260X5, 5 @7.5/8.5

-    240X5 @7

Bench - 190X5, 3, 2, 2 @9.5/8.5

Incline Bench - 

-    170X6, 6 @9/9.5

-    160X6 @8.5

Pause Deadlift (paused just off floor) -

-    315X5 @7

-    340X3 @7.5

-    365X1 @7

CS Rows w/Straps - 115X15, 10, 8 @~10

I pushed weight up aggressively on the first 3 lifts as a sort of RPE audit.  However, I definitely perceived the RPE to be higher so e1RM ends up being about the same as last week.  Still useful info.

I kept Pause DL weight the same to focus on a stricter pause.  Coach was looking for a full stop, and I was more slowing way down but still moving.

RTS Block 2. Week 3. Day 2.

sRPE @7

BW - 225

Squats - 

-    up to 345X2 @8.5

-    280X5, 5 @~6.5

Spoto Bench - 

-    170X3 @6

-    175X3 @7

-    185X3 @8

Dips - BW+20X8, 5 @9/8

RDL w/Straps - 280X7 @9

Pullups w/Straps - BWX4, 3 @~10

Pulldowns - X6, 8, 8 @9/10

Everything was feeling good today.  Was able to push weight up on just about everything.

RTS Block 2. Week 3. Day 1.

sRPE @8.5

BW - 227

Deadlift - 

-    up to 405X2 @8

-    345X4 @5.5

-    355X4 @7.5

-    335X4 @8

Larsen Bench - 135X10, 10, 8 @8.5/10

Low Pin Squat - 

-    245X5 @7

-    255X3 @6.5

DB Bench - 65sX12, 9, 7 @10

DB Incline Rows w/Straps - 60sX9, 7, 6 @10

I thought I'd DL's 405 in the past 12 months, but turns out it had been since July '24.  Glad to have that back on the board.  Strength dropped off rapidly after this on the back-off sets.

First time actually having a rack available to do the Low Pin Squats.  I'd been having to make do with Squats to Blocks the past 2 weeks.  

I had some low back discomfort starting to creep in on these that made the rest of the session difficult, but that has dissipated as of the following morning.

Took pressing movements closer to failure to start auditing RPE on those.  I perceive my pressing strength to fall off VERY quickly as I approach failure, but coach has been suggesting I've got more reps left than I think.  Looking forward to seeing what he thinks from video and going from there.

RTS Block 2. Week 2. Day 3.

sRPE @7

BW - 227

SSB Squats - 

-    245X5, 5 @~6

-    255X5 @7

Bench - 180X5, 4, 3, 3 @8/8.5

Incline Bench - 160X6, 6, 6 @8/9.5

Paused DL (just off floor) -

-    315X5 @6.5

-    340X3 @7

-    365X1 @7

CS Rows w/Straps - 115X13, 10, 9 @9

Low back discomfort has totally dissipated, and I didn't even really think about it in today's session.

Everything was much stronger this week except for comp Bench.  Added 5 lbs. there, but RPE also increased for the same reps, so fairly flat.

RTS Block 2. Week 2. Day 2.

sRPE @7.5

BW - 227

Squats - 

-    up to 340X2 @8.5

-    280X5, 5 @7

Spoto Bench - 

-    160X3 @6.5

-    170X3 @7

-    182.5X3 @8

Dips - BWX10, 6 @9/8

RDL w/Straps - 285X7(PR) @9.5

Pullups - BWX3, 3 @9.5

Pulldowns - X7, 6, 7 @~9

Out late for the wife's birthday the night before, and was dragging some ass coming into the gym.  Squats felt unstable at the bottom on warm-ups and slow over 300lbs.  Just chipped last week's weight.

Also chipped top set on Spoto's just trying to rally.

Back half of the session was a little better with a Rep PR on RDLs.