RTS Block 6. Week 1. Day 1.

sRPE @7

BW - 225

Squats - 

-    332.5X4 @6.5

-    245X4 @7.5

-    360X4 @9

Larsen Bench - 

-    135X10 @5.5

-    145X10(PR) @7.5

-    150X10(PR), 10 @9/10

DL Paused Below Knee - 315X5 @7.5

RDLs w/Straps - 255X6, 5 @~8

Hammer Incline -

-    60X10 @6.5

-    70X10 @8

-    80X10, 9 @10

Fun session to kick off the new block.  Nice mix of different things.

RTS Pivot Block 6. Day 3.

sRPE @6

BW - 226

TnG Bench - 

-    135X10 @5

-    145X10 @8

-    150X10, 10 @~9

Cable Rows - (ramping) X10, 10, 10 @6.5/8.5

Dips - BWX7, 6, 6 @7/10

006 Tempo DL Beltless - 

-    205X6, 6 @5

-    215X6 @6 

RTS Pivot Block 6. Day 2.

sRPE @5

BW - 226

Bench - 

-    195X3 @8

-    180X2, 2, 2, 2 @~6

Beltless DL - 

-    315X2 @6

-    300X2, 2, 2 @5

Belt Squat (12RM AMRAP in 12 minutes) - 140X12, 10, 8, 7, 6, 6 @~9.5

RTS Pivot Block 6. Week 1. Day 1.

sRPE @5.5

BW - 227

300 Tempo NoNoNo SBS - 

-    205X4 @6.5

-    205X2, 2, 2 @~5

CG Bench - 12RM AMRAP in 12 minutes

-    145X11, 7, 6, 6 @~10

Pendlay Row (beltless)  

-    135X10 @7

-    140X10 @7.5

-    150X10 @9

Rope Pushdowns - X13 @9

Was feeling a bit rundown and forgot to hit conditioning. 

RTS Block 5. Mock Meet

sRPE @8

BW - 100.2 kg

Squat - 

-    370X1 @7

-    396X1 @9

-    413X1(PR) @9.5

Bench - 

-    209X1 @6

-    226X1 @8.5

-    237X1 @10

Deadlift - 

-    380X1 @7.5

-    402X1 @9

-    413XFail

Total 1052

Did full meet conditions with a 2 hr AM weigh-in with no food or drink beforehand, 30-40 minutes before and between lifts, and 8-12 minutes between attempts.  

Just barely missed weight on the back of a very casual 2 week cut (no booze for 2 weeks, low fiber the last week), but also didn't strip all the way down (underwear and singlet still on).  Good info ahead of my fall meet.

Goals were:

- lifetime PR squat at 413.  Great success.

- 237 Bench.  Exactly the right call for the day.

- 424 DL.  For sure wasn't there.

Happy with the ATPR and happy with the info we have on the other lifts.  I've got some ideas on how to get things turned around on DL, and I'm looking forward to what my coach cooks up as well to start making the push for my meet in September. 

RTS Block 5. Taper. Day 2.

sRPE @6

BW - 224

Pause Squats -

-    320X3 @6

-    330X3 @6.5

-    335X3 @7

Spoto Bench - 

-    195X2 @6

-    205X2 @7

-    210X2 @7.5

-    215X2(PR) @8

Face-Pulls- X15, 12, 11 @10

Pull-downs - X14, 12, 10 @10

Testing on Saturday morning.

RTS Block 5. Taper. Day 1.

sRPE @7.5

BW - 224

High Bar Squat - 

-    285X6 @6

-    295X6 @6.5

-    310X6(PR) @7.5

Larsen Bench -

-    185X5 @8

-    192.5X5 @9

-    175X5 @7

High Pause DL - 

-    350X4 @7

-    340X5 @7.5

-    315X5, 5 @6.5

Incline Bench - 

-    140X10, 8, 15 @7.5/10

GHR - BWX15, 12 @~10

Everything felt good-to-strong except Larsens which were heavy for some reason.