RTS Block 3. Week 2. Day 2.

sRPE @6.5

BW - 227

Bench - 

-    170X8 @8

-    190X5 @8

-    200X3 @8

-    225X1 @9

Incline - 150X9, 7, 6 @9.5/8

Rope OH Extensions - X15, 12 @10

Pull-Ups w/Straps - BWX3, 3 @10

Pull-Downs - X11, 10 @10

DB Incline Rows w/Straps - 65sX12, 8 @10

Solid session.

RTS Block 3. Week 2. Day 1.

sRPE @ 7

BW - 232

Squats - 

-    335X5 @6.5

-    350X5 @7.5

-    365X5 @8.5

Spoto Bench - 

-    180X3 @7

-    190X3 @8.5

-    200X3 @9.5

Deficit Deadlift - 

-    up to 335X3 @7

-    315X4, 4 @6

Lever Incline - 70X15, 10 @~10

First time squatting at least 3 and a half plates since mid-2024.  First time doing it for a set of 5 since mid-2018 when Texas Method almost ended my Squatting career.

Deficit DL moving very well.

RTS Block 3. Week 1. Day 3.

sRPE @8

BW - 221

Deadlift - 

-    315X5 @6

-    345X5 @8.5

-    355X5 @8.5

Pause Squat -

-    up to 360X1(PR) @8.5

-    315X4(PR) @7

-    300X4, 4 @~6

1-1/4 Bench - 

-    135X4 @7.5

-    140X4 @8.5

-    145X4 @9

GHR - BW+15lb. Chain X7 @9

Now that my lingering forearm pain has receded, I want to go back to alternating DL grip on worksets.  Use the "weaker" / less recently used grip on the set with 345 and had grip issues, so only made a small jump on the following set.

Two PRs on Pause Squats now that the knee sleeves are in play.  These sets took longer because of pulling sleeves off and on before starting rest timers.  Made the session take longer than expected, and I rushed the setup on GHR, and had to skip CS Rows to make it to a dinner reservation.

RTS Block 3. Week 1. Day 2.

sRPE @6.5

BW - 223

Bench - 

-    160X8 @7.5

-    185X5 @8

-    200X3 @8.5

-    220X1 @8.5

Incline Bench - 145X8, 7, 6 @~8

OH Cable Extensions - X16, 15 @10

Pull-Ups - BWX3, 2 @10

Pull-Downs - X9, 7 @10

DB Incline Rows w/Straps - 65sX11, 8, @10

Nice session.  Moved quickly.  

Bench drop off from end of last block was fairly minimal on top end strength even with the ladder sets.  I like relatively small e1RM drop off after a pivot/deload as a sign that it may have been well structured.

RTS Block 3. Week 1. Day 1.

sRPE @7

BW - 230

Squats - 

-    305X5 @6

-    335X5 @7.5

-    355X5 @8

Spoto Bench - 

-    180X3 @7

-    185X3 @8

-    192.5X3 @9

1" Deficit Deadlift - 

-    up to 325X3 @6.5

-    315X4, 4 @6.5/7

Hammer Incline - 70X13, 11 @~9

Still amazed by how much I'm getting out of these 7mm knee sleeves on Squats.  By the time I'm used to getting them on without tearing up / wearing out my hands, I'll probably have accepted these weights as the new normal and be back to slow progress, lol.

RTS Pivot Block 3. Week 1. Day 2.

sRPE @7

BW - 225

Bench - 

-    up to 197.5X4 @8.5

-    185X2, 2, 2, 2 @~6.5

Sumo DL - 

-    up to 355X3(PR) @10

-    315X1 @10 lol

Belt Squat - 140X14, 9, 8, 7, 7 2 @~9.5 (12 min AMRAP with 12RM)

Sumo was supposed to be X4 @8, but last warmup felt good, so I decided to go for something.  Missed on 4, but 355X3 is still a PR.  Fatigue plus bad technique turned back-offs into a train wreck, so I just moved on.

RTS Pivot Block 3. Week 1. Day 1.

sRPE @5.5

BW - 227

Squats (w/sleeves)

-    up to 315X4 @7.5

-    305X2, 2, 2, 2 @5

CG Bench - 145X12, 7, 6, 6, 6 @10 (12 min AMRAP with 12RM)

Pendlay Rows w/Straps - 145X10, 10, 10 @7.5/9

First session using my new Pioneer 7mm knee sleeves.  I was not prepared for how intense these things are.  I can't naturally bend my knees while walking in them.

Based on recent Squat performance, I would have expected today's top set to be ~300X4 @8. Easily exceeded that just the first time using the sleeves. Only issue now is depth....