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 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 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 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.

Pressin' Out Week 9. MAX

sRPE @6

BW - 225

Press - 

-    up to 1675.5X1(PR) @10

-    170X0, 0, 0

Bench - up to 245X1 @9.5

JM Press - 85X5, 5, 5 @~8

Hack Squats - 150X5, 5 @8

Incline Rear Delt Flyes - 12sX12, 11, 10 @~10

Chipped my best Press for a new PR.  It felt really good, so I made several runs at 170 with no luck.

Was still feeling good, and thinking about pivoting to Bench focus for a while, so I went ahead and worked up on it.  That's my first straight bar bench since 7/3/24 when I hit 250.  Not a bad place to start if that's what I decide to do.  

Chin-Up War Week 4. Day B.

sRPE @6.5

BW - 223

Chins - BWX2, 2, 2 @7/8

Lat Pushdowns - X14, 11, 10 @10

Triceps Pushdowns - X15, 10 @10

DB Hammer Curls - 35sX12, 8 @10

SLDL - 

-    up to 345X1(PR) @9.5

-    275X5, 5 @7.5/8.5

Solid session.  Pushed SLDL to the end so I could train it alongside a friend. 

Press, Deadlift, Back and Triceps

sRPE @

BW - 226

Press -

-    up to 135X1 @8

-    155X0, 0

-    135X4 @10

Push Press - up to 165X1 (PR) @9.5

SLDL - up to 335X1 (PR) @9.5

Pulldowns - X12, 10, 8, 8 @10

super-set with

Pushdowns X18, 16, 14, 12 @10

Strict Pressing strength was not there on this day, so I pivoted to Push Press and grabbed a PR there.

Still working on technique on SLDL.  I've done thousands of RDLs, but starting and returning to the floor hits different.

Deficit DL, Pecs, Legs

sRPE @8

BW - 223

Deficit DL - 

-    up to 410X1(PR) @ 9

-    375X3(PR) @8.5

-    315X3, 3 @~6

DB Bench - 50sX15, 12 @~10

Machine Flyes - X10 @10

Leg Accessory Supersets -

-    Seated Leg Curls - X15, 11, 11 @9/10

-    Machine Adduction - X13, 13, 11 @9/10

-    Leg Extensions - X8, 10, 10 @9/10

Really didn't think I was going to be able to get a PR single on Deficit pulls this block.  I was thinking a lot about starting position and how to initiate the pull on the way to the gym, and possibly some things came together at the right time.

Been hitting triceps pretty consistently, and wanted to give pecs some love before I head into a comp bench wave.

I've started getting an itch to work leg curls, so moving downstream from Big Hippers to...Thigh Blasters?

Close-Grip Bench, Leg Press, Rows

sRPE @7

BW - 224

Close-Grip Bench - 

-    up to 245X1(PR) @10

-    215X3(PR) @9

-    185X3, 3 @~7

Leg Press - 3ppsX11, 11, 10 @9/10

CS Rows - 115X11, 10, 9 @9/10

Two more PRs to close out the wave of close grips.  Hopefully translates to good things for comp bench next wave.

Pause Squats, Pull-Ups, Triceps

sRPE @8

BW - 223

Pause Squat - 

-    up to 355X1(PR) @9

-    300X3(PR) @8.5

-    275X3, 3 @~7

Band Pull-Ups - Avg.Band Under KneeX6, 6, 4 @9/10

Machine Pullovers w/ rest-pause partials - X17/12 @9.5

DB Incline Extensions - 20X13, 16, 15 @8/10

A very successful Pause Squat wave.  We'll see how it translates to comp Squat starting next week.

Took some doing to get in a position on the adjustable benches where I could do smooth reps on incline extensions without hitting something.  Once I did, they are starting to feel more stable.  Lots of room for these to improve.  Unlike OH Extensions, these don't really ever feel relaxed at the bottom because of tension at the shoulder.

Close-Grip Bench, Belt Squats, Upper Back

sRPE @7

BW - 226

CG Bench - 

-    up to 235X1(PR) @9.5

-    210X3(PR) @8

-    185X3, 3 @6.5

Belt Squat - 

-    105X10, 10 @7/8

-    140X6 @9

Upper Back Attack - 

-    Cable Rear Delt Rows - X17, 17, 13 @9/10

-    Cable Rows - X15, 14, 11 @10

-    Cable Retractions - X12, 11, 10 @9/10

A couple of nice PRs on CG Bench.  The Data Driven Strength guys recently put out 3 new RPE charts based on recent studies.  I initially copied over the "Average Rep Capacity" chart for my use, but after the last couple of sessions, I've revised to the "Low Rep Capacity" as it seems to line up better with how my heavy singles compare to my heavy triples.  

I've always fucking hated Belt Squat.  I was always trying to do them and maintain BB Squat position with a high chest etc.  I recently saw videos of Mike Israetel doing them for bodybuilding where his upper body was somewhat relaxed, he was holding onto the bars, and was just trying to go as deep as possible.  More like a Hack Squat or a Leg Press.  I tried that out today and it felt GREAT.  Couldn't use as much weight because of the longer ROM, but very happy to have another tool for training legs that I actually might like!

Pause Squats, Pull-Ups, Triceps

sRPE @7.5

BW - 225

Pause Squat -

-    up to 350X1(PR) @9

-    295X3(PR) @7.5

-    275X3, 3 @6.5

Band Pull-Ups - Avg. Band under kneeX6, 5, 5 @~10

Machine Pullovers w/ rest-pause partials - X15, 13 @~10

Cable Incline Extensions - X13, 9, 10 @~10

Felt pretty confident after last week that I would be able to grab a couple of Pause Squat PRs.  However, the 295X3 was a bit tougher than I'd have liked, so I dropped back to 275 for the remaining back-offs.

I don't do incline triceps extension very often because whenever I do, they feel weirdly unstable and challenging.  Wondering if I should just back the weight off and see if I can get to a point where multiple variations feel stable and smooth.  

SSB, Pull-Ups, Triceps

sRPE @8

BW - 224

Safety Bar Squats- 

-    up to 335X1(PR) @10

-    225X6, 6, 6 @7/7.5

Band Pull-Ups avg. band under foot - BWX6, 5, 4 @9/10

Machine Pullovers w/ rest-pause partials - X17/9 @10

DB 1-arm OH Extensions - 20X12, 10, 9 @10

Had a hard time keeping position on the SSB single, but nice to get another PR here before I change movements.

Sumo DL, Upper Back, Hips

sRPE @9

BW - 223

Sumo DL - 

-    up to 385X1(PR) @9.5

-    w/ Straps 315X6, 6, 4 @7/10*

Upper Back Attack - 

-    Inverted Rear Deal Rows - BWX12, 12 @~10

-    Inverted Rows - BWX12, 10 @~9

-    Inverted Scapula Shrugs - BWX12, 11 @10

Big Hipper Supersets -

-    VKR Bent Knee Raise - X11, 10, 10 @10

-    Glute Hypers - X12, 10, 10 @9/10

-    Adductor Machine - X14, 12, 9 @10

Pushdowns - X14, 12, 9 @~10

365 moved so well that I thought I would get 405, but still got a PR.  *I had a back spasm on the 3rd back-off set so I cut it there.  No lingering pain from that.

Similar to the Seal Row, the Inverted Row feels ok on Rear Delt and regular rows, but on the Scap Retractions I'm really missing the ability to take my thoracic spine through a good ROM.  I think CS and Cable Rows are just superior in this regard.  I might try this with 1-arm DB rows if I'm feeling really good one day and have plenty of time.

Discovered I could basically due a full concentric rep on hypers just by contracting my glutes.  Fun!  I then tried contracting my glutes on the concentric, but then relaxing them at the top and letting my erectors handle the eccentric.  Kind of a lot to focus on, but ok.

Upper Push, Leg Press, Curls

sRPE @8

BW - 225

Cambered Bench - 

175X1 @7.5

195X1 @8.5

210X1(PR) @9

225X1(PR) @10

185X4(PR) @10

Machine Flyes - X20, 15, 10 @~10

super-set with

Machine OH JM Press - X20, 15, 10 @8/9

Leg Press - 3ppsX12, 8, 9 @8/9

Seated DB Curls - 25sX12, 10, 9 @8.5/10

Thought I was gonna just chip my previous 205 PR with 210, but got a spot from Nick and 210 felt smooth.  Went YOLO for 2 plates and ground out a slow-ass PR.  Debated skipping the 4 Rep PR attempt, but I was till feeling fresh so I went for it.  Cambered Bench is obviously "weaker" than my competition Bench.  My last comp bench was 205 @8 so feeling good about where that might be sitting right now.

Definitely felt like something low stress was in order after all that so hit some Pec/Triceps supersets. 

Fatigue caught up to me heading into Leg Press and DB Curls. 

Upper Push, Good Mornings, Curls

sRPE @7

BW - 225

Reverse Grip Bench - 

195X3 @9.5

205X1(PR) @7.5

225X1(PR) @10

DB Bench - 40sX16, 15 @~10

Machine Flyes - X13 @10

Good Mornings -

225X5(PR) @6

265X5(PR) @9

Gaspari Bar Hammer Curls - 40X11, 10, 9 @10

I'd only done RG bench once before so anything over 198 was gonna be a PR.  Took a while to start getting the set-up comfortable.  Hit the uprights on the set at 195.

I've done GM a few times but always for sets of 8-12.  I think the heaviest I'd gone on GMs on any bar previously was 185.

Upper Push, GHR, Curls

sRPE @6.5

BW - 223

Feet-Up Bench - 

195X1 @7.5

215X1 @9

225X1 (PR) @9.5

235X1(PR) @10

Standing Lever Press - 40sX10, 10, 10 @8/10

GHR - BWX14, 13, 10 @8/9.5

Lying DB Curls - 20sX9, 10 @~9

Incline DB Curls - 20sX10 @8

Had it in my head that I had to beat 225 on Feet-Up Bench for PR, but looking back at my logs today I only had to beat 220.

Standing Lever Press was a dumb seeming idea that ended up working pretty well.  Basically a clean and press on a Hammer Incline Bench.  Actually felt really great on my front delts.

Lying/Flat Bench/Supine DB Curls are a pretty intense stretch.  I don't think I would do these again as my first elbow flexion movement.  Probably safer to save them for after the biceps are warmer.

Upper Push, Leg Press, Curls

sRPE @6.5

BW - 223

CG Bench - 

-    175, 195, 205X3 (PR) @7/9

-    225X1 (PR) @9

Dips - BWX10, 10, 8 @9/10

Leg Press - 3ppsX11, 11, 11 @~9.5

Cable Curls - X11, 10, 10 @~10

Nice little session.  Fun to grab some PRs in a lift I train with some regularity.

Chins, SSB, Triceps

sRPE @7

BW - 223

Chin-Ups - 

-    Avg. Band Under Foot - X8, 7, 5, 3, 3 @~9

-    Long-ROM Partials - BWX7, 5, 3, 3 @~9

Safety Bar Squat - 

-    245X3 @7.5

-    300X1 @9.5

Cable OH Extensions - X13, 10, (drop weight), 12 @10

Three weeks of Chins w/ Band Under Foot showed some progress.  Believe next week I'll move to Band Under Knee for a few weeks and then go back to full ROM un-assisted and see if these weeks can kickstart any progress on the main lift.

I thought there might be a multi-Rep PR available for SSB, but it didn't seem like was going to be there.  I've never really done singles on this lift, so I just went up and grabbed "PR" there instead.  Got a little lightheaded walking this back into the rack.

Chins, Rack Pull, Triceps

sRPE @6.5

BW - 222

Chin-Ups - 

-    Avg. Band Under Foot - X7, 5, 4, 4, 4 @~9

-    Long-ROM Partials - BWX5, 5, 4, 4 @~9.5

Rack Pull (high-shin) w/Straps - up to 365X3 @9

Machine OH JM Press - X14, 13, 13 @~9.5

Had a few too many days off, but Chins felt pretty good.

Surprised to find I've never done plain ol' Rack Pulls before.  I've done some with tempo as part of P.T., and I did Sumo Rack Pulls with the ME Krew one day.  But I guess I've neve done plain, Conventional Rack Pulls before.  So...PR.

Looking around the gym for something to do for Triceps, and I "invented" doing JM Press on an OH Press machine.  Felt like they hit my triceps quite hard.