RTS Block 11. Session 1.

sRPE @8

BW - 226

High Bar Squat - 

-    275X6 @7.5

-    282.5X4 @7

-    295X2 @7

030 Bench - 175X2 @7.5

TnG Bench - 

-    150X8 @7

-    155X7, 7 @~7

TnG Deadlift - 

-    315X6 @7.5

-    325X4 @7.5

-    335X2 @9

Walking Lunges - BWX6 @7

Rack Chins - BWX8, 7, 7 @~9

super-set with

Pushups - BWX12, 9 @~9

I could tell on warm-ups that HBS wasn't going to be anywhere near my expect numbers.  That held true for 030 Bench and TnG DL as well.  TnG Bench popped over last block for some reason, though.

Generally, I suspect a combination of no pivot week + running back the same movements has pushed me way off my peak.  It'll be interesting to see how that plays out as we're mostly just repeating the same workout every session this block.  I now plan to be super conservative session-to-session.

RTS Block 10. Week 4. Day 3.

sRPE @7.5

BW - 228

TnG DL -

-    347.5X6(PR) @8

-    285X6, 6, 6 @5/7.5

Cambered Bench - 137.5X8(PR), 7, 4 @7.5/9

Leg Extensions - X8, 8 @5.5/7

super-set with

Machine OH JM Press - X14, 12 @~10

Couple of Rep PRs to finish off the "outro" week.  Next block is going to be a doozy.  Trying a "3X" block wherein we basically just repeat the same workout over and over again for a couple of weeks.  A short burst of low variation/high stress to drive rapid adaptation before Thanksgiving. 

RTS Block 10. Week 4. Day 2.

sRPE @7

BW - 230

Hack Squats - 85X10, 10 @~7

PBN - 67.5X8, 8, 8 @6/7.5

Press - up to 142.5X1 @9.5

Pushups - BWX13, 9 @~9.5

BB Rows - 170X8, 8, 8, 8 @8/9.5

super-set with

GHR Sit-Ups - BWX10, 9, 8 @7.5/8

Dropped the last set of PBN to test my regular Press.  Slightly higher than last time I performed the lift, even as a Fatigue Single.

RTS Block 10. Week 4. Day 1.

sRPE @6

BW - 227

High Bar Squat - 

-    280X9(PR) @7

-    255X6, 6, 6 @5.5/7

TnG Bench - 

-    127.5X10 @6.5

-    135X10 @7

030 Tempo Bench - 190X2 @8

RDL - 190X10, 10, 10 @5/7.5

Chins - BWX3, 3, 3 @~8.5

Stationary Bike - S.I.T.; 12 minutes

Reducing volume a bit this week and going straight into the new block next week in lieu of finishing the block with the same volume and pivoting next week.  This is all to mitigate disruptions around Thanksgiving.

RTS Block 10. Week 3. Day 3.

sRPE @7.5

BW - 226

TnG DL -

-    335X6 @7

-    285 (90 sec. rest)X6, 6, 6, 6, 6, 6 @5/8

Cambered Bar Bench (2 min. rest) - 135X8, 6, 4, 4, 4 @8/7

Front Squat-

-    160X5 @5

-    175X5 @6.5

-    185X5 @7.5

BB Rows - 165X8, 8, 8, 8 @7.5/10

super-set with

Machine OH JM Press - X16, 13, 11 @~9.5

RTS Block 10. Week 3. Day 2.

sRPE @7

BW - 227

Hack Squats (90 sec. rest) - 80X10, 10, 10, 10 @6.5/8.5

Dips (90 sec. rest) - BWX8, 6, 6, 5, 4 @7/8.5

PBN - 65X8, 8, 8, 8 @6.5/7.5

Walking Lunges - BWX7, 7, 6 @7.5/8

GHR Sit-Ups - BWX10, 9, 8 @8/9

super-set with

GHR - BWX13, 11, 10 @~8

Stationary Bike - S.I.T.; 12 minutes

RTS Block 10. Week 3. Day 1.

sRPE @7.5

BW - 228

High Bar Squat -

-    275X6 @6.5

-    (90 sec. rest) 235X6, 6, 6, 6, 6, 6 @4/5

TnG Bench -

-    125X10 @5

-    130X10 @6.5

-    135X10 @7

-    137.5X10 @8

RDL (90 sec. rest) - 185X10, 10, 10, 10 @5.5/8.5

Chin-Ups - BWX3, 3, 3 @8.5/9.5

super-set with

Push-Ups - BWX12, 8,8 @~9

Stationary Bike - S.I.T.; 12 minutes