RTS Pivot Block 7. Day 1.

sRPE @6.5

BW - 227

Beltless DL - 315X2 @6

Beltless TnG DL - 185X15, 15, 15 @4/6

303 Tempo Bench - 

-    115X5 @5.5

-    125X5 @6.5

-    135X5 @7.5

-    145X5 @8.5

050 Tempo Leg Press - 5 platesX6, 6 @6.5/7.5

Incline Bench (myo-reps) - 135X9, 3, 3, 3, 3 @9.5/8.5

DB Seated Press (myo-reps) - 

-    35sX13, 4, 4, 4, 4 @9/8

-    35sX12, 4, 4, 4, 4 @9/8

Air like mouth in gym today, so main goal was to get sets and reps in and keep sRPE sub 7.

RTS Block 6. Week 4. Day 3.

sRPE @7

BW - 226

Pause Squats - 

-    305X3 @5.5

-    327.5X3 @7

-    340X3 @8

Bench - 195X5, 3, 3, 2, 2 @8.5/7

Deadlift - 372.5X3 @7.5

TnG Deadlift - 345X6, 5, 4 @8/6.5

Smith Machine JM Press - 50X15, 12, 10 @~9.5

Solid session to end the training block.  Weights and e1RM finishing up on comp lifts, and pushed weight up on Supps and Accessories as well.

Week-over-Week from the end of the last block to the end of this one was quite good at 3.2%.  However, the peak e1RM Total (1107) is still the lowest since I added knee sleeves to squats.  This is mostly due to the taper and peak for the mock meet at the end of last block having not gone well.  

If we can get comparable week-over-week improvement next block, that should put peak e1RM right around my best since adding sleeves (1143).  And then hopefully we can keep stacking mostly positive blocks from there.

RTS Block 6. Week 4. Day 2.

sRPE @6.5

BW - 227

Spoto Bench - 

-    180X3 @5.5

-    190X3 @7

-    202.5X3 @7.5

BFE BSS - BW+57lb ChainsX9 @8

Low Bar PBN -

-    65X6 @8

-    55X8, 8 @6.5/8

Pulldowns - X17, 12, 8 @10

CS Rows - 120X13, 9, 9 @~10

Face Pulls - X13, 10, 8 @10

Spotos were feeling great, but I stayed conservative rather than go for a PR.  Don't want to sap my chance to make a bigger jump on Comp Bench on Friday.

Moved the grip out on LB PBN until I was able to return each rep to a low bar position.  Thinking about trying to gradually move grip in vs. trying to gradually move reps lower with normal Squat grip.

RTS Block 6. Week 4. Day 1.

sRPE @8

BW - 227

Squats - 

-    350X4 @7

-    362.5X4 @8

-    375X4 @9

Larsen Bench - 

-    135X10 @6.5

-    145X10 @7.5

-    155X10(PR) @9.5

-    147.5X10 @9

Deadlift Paused Below Knee - 330X5 @8

RDL w/Straps - 300X5, 3 @~9

Hammer Incline - 

-    70X10 @7.5

-    80X10 @9

-    90X7 @10

-    80X8 @10

Tough session as I pushed weight a little bit on everything here in the final week.  Everything came in more or less on target except for the RDLs where coach called for a 25+ lb. jump that wasn't quite there for 6 reps @ RPE 8.

RTS Block 6. Week 3. Day 3.

sRPE @7

BW - 225

Pause Squats - 

-    290X3 @5

-    310X3 @7

-    320X3 @7.5

Bench - 190X5, 4, 3, 4, 4 @~7.5

Deadlift - 365X3 @7.5

TnG Deadlift - 330X6, 6, 4 @~7

Smith Machine JM Press - 45X17, 13, 12 @9

Nice session.  Pause Squat bounced back from last week, Bench improved a little, an DL improved a lot.

RTS Block 6. Week 3. Day 2.

sRPE @6.5

BW - 227

Spoto Bench - 

-    180X3 @6.5

-    190X3 @7

-    200X3 @8

Bulgarian Split Squats - +35lb. ChainX11 @7

Low Bar PBN -

-    85X1 @7

-    95X1 @9

-    100X1 @10

Pulldowns - X14, 11, 11 @10

CS Rows - 120X12, 10, 9 @10

Face Pulls - X12, 11, 9 @10

Technique feeling very dialed-in on Spotos, and may attempt a 3 rep PR next week if warm-ups feeling good.

Moved BSS to this day because I had a lot of quad discomfort on last Friday's Pause Squats after having 3 days off from any Squat movement. 

Tried going as heavy as possible on the low bar PBN to see if that helped the bar return to the low bar position after the Press, but it didn't.  Currently, I can start the movement in low bar position, but can't return any lower than the top of the traps.  The point of this movement is to increase my shoulder mobility slightly to see if it lessens elbow pain with heavier weights on Squats.  Probably we'll just roll with in the way it is and see if it improves over time, or possibly abandon in favor of something else.  TBD.

RTS Block 6. Week 3. Day 1.

sRPE @7

BW - 228

Squats -

-    345X4 @7

-    362.5X4 @8.25

-    372.5X4 @9

Larsen Bench - 

-    135X10 @6.5

-    145X10 @8

-    152.5X10, 10 @8.5/9.5

DL Paused below Knee - 325X5 @7.5

RDL w/Straps - 275X6, 5 @8/7

Hammer Incline -

-    75X10 @7.5

-    80X10 @8.5

-    85X10, 10 @~10

Was originally targeting 375 for today, but backed off slightly after the first two ramping sets.

Repeated last week's weights on Larsens and Paused DLs, but at lower RPEs.

Pushed weight a lot on RDLs and a little on Hammer Incline.

RTS Block 6. Week 2. Day 3.

sRPE @7.5

BW - 225

Pause Squats - 

-    310X3 @7.5

-    315X3 @8

-    325X3 @9

Bench - 187.5X5, 3, 3, 3, 3 @8/7

Deadlift - 355X3 @7.5

TnG DL - 320X6, 5, 4 @~7

Smith Machine JM Press - 45X14, 14, 12 @9/10

Pause Squats were creaky today and took a step back.  We're going to reduce RPE slightly, and also add some squat accessory to the previous day to see if that keeps fitness up a little better.

Bench and DL progressed nicely over last week.

RTS Block 6. Week 2. Day 2.

sRPE @6.5

BW - 225

Spoto Bench - 

-    175X3 @6

-    185X3 @7

-    192.5X3 @7.5

Low Bar PBN -

-    65X8 @5

-    67.5@8 @6.5

-    70X8 @7.5

Pulldowns - X17, 14, 12 @10

CS Rows - 120X12, 10, 9 @10

Face Pulls - X11, 10, 10 @10

Mis-loaded the top set on Spot with a 2.5 and a 5 on either side.  Meant to load 195.  

RTS Block 6. Week 2. Day 1.

sRPE @7.5

BW - 227

Squats - 

-    337.5X4 @6.5

-    352.5@4 @7

-    367.5X4 @8.5

Larsen Bench - 

-    140X10 @7

-    145X10 @8.5

-    152.5X10(PR) @10

-    142.5X10 @8.5

DL Paused Below Knee - 325X5 @8

RDL w/Straps - 265X6, 5  @7.5

Lever Incline - 

-    70X10 @6.5

-    80X10 @8.5

-    85X10  @9.5

-    85X8 @10

Humidity was rampant in the gym today, but still managed to push weight on everything while still keeping target RPE and general fatigue in check.

RTS Block 6. Week 1. Day 3.

sRPE @7

BW - 226

Pause Squats - 

-    325X3 @7

-    340X3 @8

-    350X3(PR) @9

Bulgarian Split Squats - +25lb. ChainX11 @7

Bench - 182.5X5, 3, 4, 4, 3 @~7

Deadlift - 350X3 @7.5

TnG DL - 315X6, 5, 3 @~7.5

Smith Machine JM Press - 

-    65X9 @9

-    45X11, 10 @9/10

Expected this session to be a bit of a bear, but it was really fun!  I didn't even realize that was a Pause Squat PR until the next day.

TnG DL is so much less fatiguing mentally.  I hope this block goes well, and we can keep that strategy for back-off sets.

RTS Block 6. Week 1. Day 2.

sRPE @6

BW - 225

Spoto Bench - 

-    175X3 @6.5

-    180X3 @7

-    185X3 @8

PBN - 

-    65X8 @5.5

-    67.5X8 @6

-    70X8 @7.5

Pulldowns - X15, 13, 11 @10

CS Rows - 115X13, 10, 9 @10

Face Pulls - X12, 12, 10 @10

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.

RTS Block 5. Week 3. Day 3.

sRPE @8.5

BW - 227

High Bar Squat - 

-    275X6 @6

-    290X6 @7

-    300X6(PR) @7.5

Bench - 

-    235X1 @9.5

-    200X4 @8.5

-    185X4, 4, 4 @~7

High Paused Deadlift -

-    350X4 @8

-    330X5(PR) @7

-    315X5, 5 @6.5

DB Bench - 

-    60sX14, 12, 8 @10

-    50sX11 @10

Face Pulls - X17, 14, 12 @10

 Another PR on HBS, but Bench was slightly off compared to last week.  It's tentatively starting to look like a trend for comp lifts to be a bit flat in Week 3, but we'll just have to see how things go with next week's mock meet.

Really focused in on the DLs Paused below the Knee.  Used the same top weight as the last two weeks, and it felt much more in control.  First back-off set of 5 is a Rep PR.