RTS Block 8. Week 1. Day 2.

sRPE @6.5

BW - 225

SBS -

-    220X8 @6.5

-    185X8, 8 @5

Spoto Bench -

-    175X3 @7

-    182.5X3 @8

-    190X3 @8.5

Dips - BWX8, 7, 5 @~9

Cable Flexion Rows - X15, 12, 11, 10 @9/10

RG Pulldowns - X12, 10, 9, 10 @9/10

Leg Extensions - X14, 11 @~5

Stationary Bike - SIT; 10 minutes

Nice, low stress session.  Everything moved well.

RTS Block 8. Week 1. Day 1.

sRPE @ 8

BW - 226

Pause Squat - 295X2 @7.5

Squats - 277.5X5, 5, 5 @~6

Larsen Bench - 

-    140X10 @6.5

-    145X10 @8

-    147.5X10 @10

-    140X10 @10

TnG DL - 325X6, 6, 6 @7/9

GHR - BWX12, 9, 9 @7/8

Leg Extensions - X13, 11 @5.5/6.5

Stationary Bike - SIT; 10 minutes

Training was pretty crap the last couple of weeks across illness, travel, and just general disruptions.  Also dealing with some tendinopathy in my right knee.  Hoping I'll get a solid 4 week run of training in this block.

RTS Block 7. Week 2. Day 3.

sRPE @9

BW - 228

Block Squats - 

-    315X4 @7.5

-    285X4, 4 @~6

Bench - 

-    207.5X3 @8.5

-    190X4, 4, 4 @7/8.5

-    1756X4 @7

Deadlift - 395X2 @9.5

TnG Deadlift - 330X6, 6, 6 @7/8

SM JM Press - 50X16, 11, 9 @~9

Stationary Bike - S.I.T.; 10 minutes

This session got real hard, real fast.  Not sure why.  Maybe heat, humidity, and wildfire smoke.  Hopefully next week bounces back a bit.

RTS Block 7. Week 2. Day 2.

sRPE @7.5

BW - 226

High Bar Squat - 285X7(PR), 7, 7 @~7.5

050 Bench - 

-    170X2 @6

-    180X2 @7

-    187.5X2 @8.5

BSS - BW+39lb.ChainsX10 @7.5

CS Rows - 

-    130X12, 9 @~10

-    115X10 @10

-    100X10 @10

Pulldowns - X11, 9, 10, 9 @10

Weather is tough in the gym, but managed to push weight on just about everything including a 10lb. Rep PR on High Bar.

RTS Block 7. Week 2. Day 1.

sRPE @7.5

BW - 232

Squats - 

-    342.5X3 @6

-    355X3 @7

-    372.5X3 @7.5

Feet-Up Bench - 

-    140X8 @5.5

-    150X8 @8

-    155X8 @7.5

-    162.5X8 @8.5

1" Deficit DL - 330X5 @7

RDL w/Straps - 270X7, 5, 4 @8.5/7

Hammer Incline -

-    80X8 @6.5

-    85X8 @7.5

-    90X8 @8.5

-    95X8 @9

Rower - S.I.T.; 10 minutes

Another solid session with heavier week-over-week top sets and e1RM increases on all movements.  This block will only be 3 weeks because of travel, so it would be convenient if we keep making big jumps.

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.