RTS Block 9. Week 1. Day 3.

sRPE @7.5

BW - 228

Deadlift - 

-    335X5 @7.5

-    355X3 @8

-    372.5X1 @7.5

Bench -

-    210X1 @8

-    185X4, 4, 4, 4 @~7.5

Squats - 290X5, 5, 5 @~5.5

Machine OH JM Press - X15, 13, 10 @9

super-set with

Leg Extensions - X14, 14 @~6

RTS Block 9. Week 1. Day 2.

sRPE @6

BW - 226

SSB Box Squats - 195X8, 8, 8 @6.5/7.5

Spoto Bench - 

-    177.5X3 @6.5

-    185X3 @8

-    190X3 @8

Dips - BWX9, 7, 6 @~9

GHR - BWX13, 10, 10 @~8

super-set with

Leg Extensions - X15, 12 @~5.5

RTS Block 9. Week 1. Day 1.

sRPE @7

BW - 225

Squats - 

-    315X5 @7

-    340X3 @7.5

-    362.5X1 @8

Feet-Up TnG Bench - 

-    135X10 @7

-    137.5X10 @7

-    140X10 @8

-    142.5X10 @9

Deadlift - 310X5, 5, 5 @5.5/7.5

1-Arm Alternating Pulldowns - X13, 12, 9, 9 @9.5/10

super-set with

Leg Extensions - X14, 12 @~5.5

RTS Block 8. Week 3. Day 1.

sRPE @7.5

BW - 229

Pause Squats - 310X2 @7.5

Squats - 295X5, 5, 5 @~5.5

Larsen Bench - 

-    135X10 @6.5

-    140X10 @7

-    145X10, 10, @8.5/10

TnG DL - 325X6, 6, 6 @7.5/8.5

GHR - BWX14, 10, 9 @9/7.5

super-set with

Leg Extensions - X13, 13 @~6

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

RTS Block 8. Week 2. Day 3.

sRPE @7.5

BW - 228

Block Squats - 

-    250X6 @6.5

-    270X4 @6.5

-    292.5X2 @7

Bench - 

-    185X5 @8

-    217.5X1 @9

-    180X4, 4, 4 @~7.5

Low Pause DL - 352.5X2 @8

DL - 315X5, 5, 5 @~5.5

Machine OH JM Press - X13, 11, 9 @~9

super-set with

Leg Extensions - X17, 12 @6

RTS Block 8. Week 2. Day 2.

 sRPE @6.5

BW - 227

SBS -

-    220X8 @7

-    180X8, 8 @~5

Spoto Bench - 

-    177.5X3 @7

-    180X3 @7.5

-    187.5X3 @9

Dips - BWX9, 7, 6 @~9

Cable Rows - X16, 13, 11, 11 ~9

RG Pulldowns - X13, 9, 10, 10  @8.5/9.5

super-set with 

Leg Extensions - X15, 14 @5.5

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

RTS Block 8. Week 2. Day 1.

sRPE @8

BW - 227

Pause Squat - 300X2 @7.5

Squat - 280X5, 5, 5 @~5

Larsen Bench - 

-    135X10 @6.5

-    140X10 @8.5

-    142.5X10, 7 @9.5/10

TnG DL - 325X6, 6, 6 @~8

GHR - BWX13, 10, 9 @7/8

super-set with

Leg Extensions - X16, 13 @~5

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