RTS Pivot Block 4. Week 1. Day 2.

sRPE @8.5

BW - 229

Feet-Up Bench - 150X10, 10 @7.5/9.5

530 Tempo Feet-Up Bench - 

-    150X5 @9.5

-    140X5, 5 @8/9

20 minute Circuit:

-    WG RDL w/Straps - 185X15, 13, 9, 10 @8/9.5

-    Incline Bench - 135X9, 7, 6, 6 @~9.5

-    NG Chin-Ups - BWX3, 2, 2, 2 @~10

Stationary Bike - SIT; 0:20/1:40; 10 minutes

Is it weird that my Feet-Up Bench keeps showing up as comparable to comp bench?

Managed to get 4 sets on each  movement in the circuit well within the 20 minutes today.  Probably just because these were slightly lower rep than the other circuit.

RTS Pivot Block 4. Week 1. Day 1.

sRPE @8.5

BW - 229

High Bar Squat - 

-    230X10(PR) @6

-    245X10(PR) @7.5

530 HBS - 245X5, 5, 5 @8/9

20 minute circuit - 

-    BSS - BWX16, 14, 10, 10 @8.5/10

-    Pendlay Row - 135X11, 10, 8 @10

-    Press - 90X7, 7, 7 @9/10

Stationary Bike - SIT; 0:20/1:40; 10 minutes

Add knee sleeves and get a 40 lb. HBS 10 rep PR.

I will say my knees actually didn't feel great after the tempo squats, and were pretty creaky on the BSS.

RTS Block 3. Week 4. Day 3.

sRPE @7.5

BW - 227

Deadlift - 

-    345X5 @6.5

-    360X5 @8

-    370X5 @9

Pause Squats - 

-    up to 375X1(PR) @8.5

-    315X4 @7.5

-    300X4, 4 @6

1-1/4 Bench - 

-    150X4 @7.5

-    155X4 @8

-    165X4 @8.5

GHR - BWX14 @10

CS Rows - 115X15, 10 @10

Last session of the block and another Pause Squat PR.

Last week was rough, but this week was solid-to-great.  Nice way to end the block.

Pivot next week and then on to the next block!

RTS Block 3. Week 4. Day 2.

sRPE @8.5

BW - 225

Bench - 

-    175X8 @8

-    190X5 @8

-    205X3 @9.5

-    220X1 @9

Incline Bench - 155X7, 5, 5 @9/8

OH Rope Extensions - X15, 15 @10

Pull-Ups - BWX3, 3 @~10

Pull-Downs - X12, 11, @10

DB Incline Rows w/Straps - 

-    60sX11 @10

-    65sX8 @9.5

Felt good coming in, but Bench quickly aggravated the forearm stress I had from Squatting the day before, and that made all pressing movements and pullups a chore.  Expect that to fade with a day of rest.  

RTS Block 3. Week 3. Day 2-3; Week 4 Day 1.

Week 3. Day 2.

sRPE @6.5

BW - 227

Bench - 

-    175X8 @8

-    190X5 @8

-    205X3 @8.5

-    227.5X1 @9.5

Incline Bench - 155X9, 8, 6 @9

OH Rope Extensions - X16, 15 @10

Pull-Ups - BWX3, 3 @10

Pull-Downs - X9, 7 @10

DB Incline Rows w/Straps - 65sX9, 7 @10

Week 3. Day 3.

sRPE 9.5

BW - 226

Deadlift - 

-    340X5 @6.5

-    355X5 @8

-    365X5 @9

Pause Squat - 

-    up to 370X1(PR) @9.5

-    315X4 @8

-    285X4, 4 @5/6

1-1/4 Bench -

-    145X4 @7

-    150X4 @8

-    155X4 @8.5

GHR - BWX12 @10

CS Rows - 115X14 @10

Week 4. Day 1.

sRPE @7

BW - 230

Squats - 

-    325X5 @5

-    355X5 @7.5

-    370X5 @8.5

Spoto Bench -

-    185X3 @7.5

-    195X3 @8.5

-    205X3(PR) @9

Deficit Deadlift -

-    355X3 @7

-    325X4, 4 @6

Hammer Incline - 70X15, 10 @10

Several health and schedule challenges over the last week.  I got another Pause Squat PR, but that was the hardest training session of the block.

Conversely, Squats were flying yesterday, and everything felt great.  [shrugs]

I suppose I've been doing Spoto Bench for 2 blocks now and it's ok to start calling out PRs on that here at the end of this block.

RTS Block 3. Week 3. Day 1.

sRPE @9

BW - 229

Squats - 

-    350X5 @8

-    360X5 @10

Spoto Bench - 

-    185X3 @7

-    195X3 @8.5

-    202.5X3 @9.25

Deficit DL - 

-    up to 345X3 @7.5

-    315X4, 4 @5.5/6

Hammer Incline - 70X12, 11 @~10

Squats took a nose-dive today for some reason.  Interesting to see how the next 3 squat sessions play out.

RTS Block 3. Week 2. Day 3.

sRPE @8

BW - 227

Deadlift - 

-    335X5 @6.5

-    355X5 @7.5

-    375X5 @10

Pause Squat - 

-    up to 365X1(PR) @8.5

-    315X4 @7

-    290X4, 4 @6.5

1-1/4 Bench -

-    135X4 @7

-    145X4 @7.5

-    152.5X4 @9

GHR - BWX10 @10

CS Rows - 

-    125X12 @10

-    115X10 @9.5

Looooong session at just over 2 hours.  Got a PR on pause squats, but should have taken 370.