RTS Block 7. Week 1. Day 3.

sRPE @7.5

BW - 226

Block Squats - 

-    305X4 @7

-    290X4, 4 @~6

Bench -

-    205X3 @8.5

-    190X4, 4, 4 @7/9

-    175X4 @7

Deadlift - 385X2 @7.5

TnG DL - 325X6, 6, 6 @7/8

SM JM Press - BarX15, 14, 12 @9/10

Stationary Bike - S.I.T.; 0:20/1:40; 6 rounds

Was conservative on Block Squats, and then tried to push aggressive out of the gate for Week 1 on Comp Lifts.

Overshot just a smidge on Bench, so will likely repeat that weight next week and see if RPE comes down.

Undershot on DL (felt RPE 8, video says max RPE 7), so will look to push that aggressively again next week. 

RTS Block 7. Week 1. Day 2.

sRPE @8

BW - 225

High Bar Squats - 275X7(PR), 7, 7 @7/8

5sec. Pause Bench -

-    170X2 @6.5

-    175X2 @7

-    182.5X2 @8

Bulgarian Split Squats - BW+35lb. Chain X10 @7

CS Rows - 

-    125X12, 10, 8 @~10

-    100X9 @9.5

Pulldowns - ladder downX8, 10, 12, 10 @10

Stationary Bike - S.I.T.; 0:20/1:40; 6 rounds

Unplanned back-to-backs always spike the sRPE a bit, but this went well despite the slog.

RTS Block 7. Week 1. Day 1.

sRPE @7

BW - 231

Squats - 

-    340X3 @6

-    350X3 @6.5

-    367.5X3 @8

Feet-Up Bench - 

-    145X8 @7

-    147.5X8 @7.5

-    152.5X8 @9/9.5

1" Deficit DL - 325X5 @7.5

RDL - 267.5X7, 5, 5 @8.5/8

Hammer Incline - 

-    70X8 @5.5

-    75X8 @8

-    80X8 @8.5

-    85X8 @9.5

Rower - S.I.T.; 0:20/1:40; 6 rounds

RTS Pivot Block 7. Day 1.

sRPE @6.5

BW - 227

Beltless DL - 315X2 @6

Beltless TnG DL - 185X15, 15, 15 @4/6

303 Tempo Bench - 

-    115X5 @5.5

-    125X5 @6.5

-    135X5 @7.5

-    145X5 @8.5

050 Tempo Leg Press - 5 platesX6, 6 @6.5/7.5

Incline Bench (myo-reps) - 135X9, 3, 3, 3, 3 @9.5/8.5

DB Seated Press (myo-reps) - 

-    35sX13, 4, 4, 4, 4 @9/8

-    35sX12, 4, 4, 4, 4 @9/8

Air like mouth in gym today, so main goal was to get sets and reps in and keep sRPE sub 7.

RTS Block 6. Week 4. Day 3.

sRPE @7

BW - 226

Pause Squats - 

-    305X3 @5.5

-    327.5X3 @7

-    340X3 @8

Bench - 195X5, 3, 3, 2, 2 @8.5/7

Deadlift - 372.5X3 @7.5

TnG Deadlift - 345X6, 5, 4 @8/6.5

Smith Machine JM Press - 50X15, 12, 10 @~9.5

Solid session to end the training block.  Weights and e1RM finishing up on comp lifts, and pushed weight up on Supps and Accessories as well.

Week-over-Week from the end of the last block to the end of this one was quite good at 3.2%.  However, the peak e1RM Total (1107) is still the lowest since I added knee sleeves to squats.  This is mostly due to the taper and peak for the mock meet at the end of last block having not gone well.  

If we can get comparable week-over-week improvement next block, that should put peak e1RM right around my best since adding sleeves (1143).  And then hopefully we can keep stacking mostly positive blocks from there.

RTS Block 6. Week 4. Day 2.

sRPE @6.5

BW - 227

Spoto Bench - 

-    180X3 @5.5

-    190X3 @7

-    202.5X3 @7.5

BFE BSS - BW+57lb ChainsX9 @8

Low Bar PBN -

-    65X6 @8

-    55X8, 8 @6.5/8

Pulldowns - X17, 12, 8 @10

CS Rows - 120X13, 9, 9 @~10

Face Pulls - X13, 10, 8 @10

Spotos were feeling great, but I stayed conservative rather than go for a PR.  Don't want to sap my chance to make a bigger jump on Comp Bench on Friday.

Moved the grip out on LB PBN until I was able to return each rep to a low bar position.  Thinking about trying to gradually move grip in vs. trying to gradually move reps lower with normal Squat grip.

RTS Block 6. Week 4. Day 1.

sRPE @8

BW - 227

Squats - 

-    350X4 @7

-    362.5X4 @8

-    375X4 @9

Larsen Bench - 

-    135X10 @6.5

-    145X10 @7.5

-    155X10(PR) @9.5

-    147.5X10 @9

Deadlift Paused Below Knee - 330X5 @8

RDL w/Straps - 300X5, 3 @~9

Hammer Incline - 

-    70X10 @7.5

-    80X10 @9

-    90X7 @10

-    80X8 @10

Tough session as I pushed weight a little bit on everything here in the final week.  Everything came in more or less on target except for the RDLs where coach called for a 25+ lb. jump that wasn't quite there for 6 reps @ RPE 8.