RTS Block 4. Week 3. Day 3.

sRPE @7.5

BW - 226

SBS - 

-    275X7(PR), 7 @~6

-    280X7(PR) @6.5

Bench - 

-    210X3 @8

-    232.5X1 @9

-    180X4, 5, 5 @6/6.5

DL Paused Below Knee - 

-    335X3 @8

-    335X4 @7

-    310X4, 4 @~6

DB Bench -

-    70sX11, 8 @10/9

-    65sX9 @9.5

Chipped last week's weight on Bench, couple of Rep PRs on SBS, and matched an 11 Rep PR on DB Bench.

Weights came up and/or RPE went down across the board, and sRPE was a bit lower for this session than in past weeks.  All around a pretty good day.

RTS Block 4. Week 3. Day 2.

sRPE @7

BW - 224

Squats - 

-    390X3 @8

-    345X4, 4, 4 @5.5/6.5

CG Bench - 

-    227.5X1 @8

-    195X4 @6.5

-    200X4 @8

-    202.5X4(PR) @8.5

Pull-Ups w/Straps - BWX5, 3 @10

DB Incline Rows w/Straps - 65sX10, 8 @~10

Pull-Downs - X9, 7 @10

4 plates getting oh-so-close.

RTS Block 4. Week 3. Day 1.

sRPE @7.5

BW - 226

Low Block Squat -

-    300X3 @6

-    315X3 @7.5

Cambered Bench - 

-    155X5 @7

-    160X5 @7.5

-    170X5 @9

Deadlift - 

-    382.5X3 @8

-    330X4, 4, 4 @~6

Incline Bench - 140X13, 9, 7 @~10

GHR - BWX17, 11 @~9.5

Added weight or reps to everything over last week.

RTS Block 4. Week 2. Day 3.

sRPE @8

BW - 227

SBS - 270X7, 7, 7 @~7

Bench - 

-    up to 205X3 @8

-    230X1 @9

-    180X5, 5, 5 @7/8

DL Paused below knee - 

-    up to 350X3 @7.5

-    335X4(PR) @7.5

-    310X4, 4 @6

DB Bench - 65sX13, 11, 8 @9.5/10

Session was forever long b/c taking longer rests to facilitate performance set-over-set, and also waiting for a DL platform to be free.

RTS Block 4. Week 2. Day 2.

sRPE @6.5

BW - 228

Squats - 

-    up to 385X3 @8

-    340X4, 4, 4 @5.5/7

CG Bench - 

-    up to 225X1 @8

-    185X4 @6

-    195X4 @7.5

-    200X4(PR) @9.5

Pull-Ups - BWX4, 3 @~10

DB Incline Rows w/Straps - 60sX12, 9 @10

Pull-Downs - X10, 9 @10

Squats feeling pretty good.

On Bench  supplements this block, the back-off protocol is ramping RPE.  I've been doing straight weight with short-ish rests and letting the RPE ramp as fatigue builds.  Coach wants me to ramp weight on back-off sets instead of doing straight sets even if it means longer rests.  I was probably a little too aggressive with the weight jumps here, but Rep PR.

RTS Block 4. Week 2. Day 1.

sRPE @7.5

BW - 228

Low Block Squat - 295X3, 3 @6.5

Cambered Bench - 150X5, 5, 5 @6.5/7.5

Deadlift - 

-    up to 375X3 @7.5

-    330X4, 4, 4 @5/6

Incline Bench - 

-    135X14 @10 (fail on 15)

-    135X9, 8 @~9

GHR - BWX15, 13 @~10

Fun session, though a bit long.  But that's because I took plenty of time before and during Deadlifts to make sure I improved on  last week's performance.

Added weight or reps to everything over last week except for DL top set where I repeated last week's weight at much lower RPE.  Back-offs on DL were heavier AND had lower RPE.

RTS Block 4. Week 1. Day 3.

sRPE @8

BW - 227

SBS - 270X7(PR), 6, 5 @~7

Bench - 

-    195X3 @8

-    230X1 @9

-    180X5, 5, 5 @~7.5

DL Paused below knee -

-    335X3 @8

-    315X4 @7.5

-    290X4, 4 @6/7

DB Bench - 65sX12, 8, 8 @~10

Solid but tiring session. Was happy to have two days off to recover.

Andrew likes to program sessions in SBD order, so DLs and DL variations tend to come later in a session. That has historically been tough for me.  There was a lot of that when I was doing Barbell Medicine templates, and it always seemed brutal.

I'm trying a new tactic:  Regardless what the comp lift of the day is, I'm driving not to the heaviest set of the main lift, but to the last set of DL.  So all through this session, between work sets of SBS and comp bench, I'd remind myself "you've got a heavy DL triple, and 3 sets of 4 after that.  That last set of 4 is the goal today."  It seemed to help in this instance.