RTS Block 10. Week 1. Day 1.

sRPE @8

BW - 228

High Bar Squat - 

-    285X6 @8.5

-    225X6, 6, 6, 6, 6, 6 @4.5/6

TnG Bench -

-    135X10 @6

-    137.5X10 @7

-    140X10, 10 @8/9.5

030 Bench - 175X2 @8

RDL - 

-    185X10, 10, 10 @5.5/8.5

-    155X10 @8

Chin-Ups - BWX3, 2, 2 @~9

super-set with

Pushups - BWX10, 7, 7 @10

First session back after a week off.  Expect some of these numbers to go up slightly and/or RPEs to come down.  But the main point of this block is variety and getting a lot of work into a shorter period of time, so absolute loading isn't really the goal. 

Chitown Showdown Meet Recap

 BW - 215 (100 kg Class)

Squats - 364, 380, 424 (PR)

Bench - 204, 221, 237 (Meet PR)

Deadlift  353, 375, 424 (Meet PR)

Total - 1086 (Meet PR)

RTS Block 9. Week 2. Day 2.

sRPE @6.5

BW - 229

SBS Box Squats - 200X8, 8, 8 @~6

Spoto Bench - 

-    180X3 @7

-    187.5X3 @8

-    197.5X3 @8.5

Dips - BWX10, 8, 7 @~9.5

GHR - BWX13, 11, 8 @~9

super-set with

Leg Extensions - X15, 13 @6

RTS Block 9. Week 2. Day 1.

sRPE @7.5

BW - 230

Squats - 

-    315X5 @7.5

-    342.5X3 @8

-    365X1 @8.5

Feet-Up TnG Bench - 

-    135X10 @6.5

-    140X10 @7

-    145X10 @7.5

-    150X10 @9

Deadlift -

-    310X5 @7

-    295X5, 5 @5.5/6.5

Straight-Arm Pushdowns - X14, 13, 12, 10 @10

super-set with 

Leg Extensions - X15, 12 @6

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

RTS Block 8. Week 1. Day 3.

sRPE 28

BW - 227

Block Squats - 

-    245X6 @5.5

-    270X4 @6.5

-    290X2 @7

Bench -

-    182.5X5 @8

-    215X1 @9

-    180X4, 4, 4 @6.5/7.5

Low Pause DL - 350X2 @8

Deadlift - 315X5, 5, 5 @5.5/7.5

Machine OH JM Press - X12, 10, 9 @~9

super-set with

Leg Extensions - X15, 13 @5/6

This week looks a little rough on paper.  sRPE higher than I'd like for Week 1.  e1RMs on mains the lowest they've been since earlier this year.

The perspective I'm trying to take is that I've had LOTS of disruptions to regular training.  Muscle mass is unlikely to have atrophied much if at all, so I'm going to assume it's a loss of general fitness.

I'm not going to let myself try to force myself "back" to the highs of ~April, but rather just try to cruise a bit and see if fitness returns naturally with the more consistent schedule I should have over the next few weeks.

Also hoping the lingering knee pain recedes with the steps we're taking around that.

RTS Block 8. Week 1. Day 2.

sRPE @6.5

BW - 225

SBS -

-    220X8 @6.5

-    185X8, 8 @5

Spoto Bench -

-    175X3 @7

-    182.5X3 @8

-    190X3 @8.5

Dips - BWX8, 7, 5 @~9

Cable Flexion Rows - X15, 12, 11, 10 @9/10

RG Pulldowns - X12, 10, 9, 10 @9/10

Leg Extensions - X14, 11 @~5

Stationary Bike - SIT; 10 minutes

Nice, low stress session.  Everything moved well.

RTS Block 8. Week 1. Day 1.

sRPE @ 8

BW - 226

Pause Squat - 295X2 @7.5

Squats - 277.5X5, 5, 5 @~6

Larsen Bench - 

-    140X10 @6.5

-    145X10 @8

-    147.5X10 @10

-    140X10 @10

TnG DL - 325X6, 6, 6 @7/9

GHR - BWX12, 9, 9 @7/8

Leg Extensions - X13, 11 @5.5/6.5

Stationary Bike - SIT; 10 minutes

Training was pretty crap the last couple of weeks across illness, travel, and just general disruptions.  Also dealing with some tendinopathy in my right knee.  Hoping I'll get a solid 4 week run of training in this block.

RTS Block 7. Week 2. Day 3.

sRPE @9

BW - 228

Block Squats - 

-    315X4 @7.5

-    285X4, 4 @~6

Bench - 

-    207.5X3 @8.5

-    190X4, 4, 4 @7/8.5

-    1756X4 @7

Deadlift - 395X2 @9.5

TnG Deadlift - 330X6, 6, 6 @7/8

SM JM Press - 50X16, 11, 9 @~9

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

This session got real hard, real fast.  Not sure why.  Maybe heat, humidity, and wildfire smoke.  Hopefully next week bounces back a bit.

RTS Block 7. Week 2. Day 2.

sRPE @7.5

BW - 226

High Bar Squat - 285X7(PR), 7, 7 @~7.5

050 Bench - 

-    170X2 @6

-    180X2 @7

-    187.5X2 @8.5

BSS - BW+39lb.ChainsX10 @7.5

CS Rows - 

-    130X12, 9 @~10

-    115X10 @10

-    100X10 @10

Pulldowns - X11, 9, 10, 9 @10

Weather is tough in the gym, but managed to push weight on just about everything including a 10lb. Rep PR on High Bar.

RTS Block 7. Week 2. Day 1.

sRPE @7.5

BW - 232

Squats - 

-    342.5X3 @6

-    355X3 @7

-    372.5X3 @7.5

Feet-Up Bench - 

-    140X8 @5.5

-    150X8 @8

-    155X8 @7.5

-    162.5X8 @8.5

1" Deficit DL - 330X5 @7

RDL w/Straps - 270X7, 5, 4 @8.5/7

Hammer Incline -

-    80X8 @6.5

-    85X8 @7.5

-    90X8 @8.5

-    95X8 @9

Rower - S.I.T.; 10 minutes

Another solid session with heavier week-over-week top sets and e1RM increases on all movements.  This block will only be 3 weeks because of travel, so it would be convenient if we keep making big jumps.

RTS Block 7. Week 1. Day 3.

sRPE @7.5

BW - 226

Block Squats - 

-    305X4 @7

-    290X4, 4 @~6

Bench -

-    205X3 @8.5

-    190X4, 4, 4 @7/9

-    175X4 @7

Deadlift - 385X2 @7.5

TnG DL - 325X6, 6, 6 @7/8

SM JM Press - BarX15, 14, 12 @9/10

Stationary Bike - S.I.T.; 0:20/1:40; 6 rounds

Was conservative on Block Squats, and then tried to push aggressive out of the gate for Week 1 on Comp Lifts.

Overshot just a smidge on Bench, so will likely repeat that weight next week and see if RPE comes down.

Undershot on DL (felt RPE 8, video says max RPE 7), so will look to push that aggressively again next week. 

RTS Block 7. Week 1. Day 2.

sRPE @8

BW - 225

High Bar Squats - 275X7(PR), 7, 7 @7/8

5sec. Pause Bench -

-    170X2 @6.5

-    175X2 @7

-    182.5X2 @8

Bulgarian Split Squats - BW+35lb. Chain X10 @7

CS Rows - 

-    125X12, 10, 8 @~10

-    100X9 @9.5

Pulldowns - ladder downX8, 10, 12, 10 @10

Stationary Bike - S.I.T.; 0:20/1:40; 6 rounds

Unplanned back-to-backs always spike the sRPE a bit, but this went well despite the slog.

RTS Block 7. Week 1. Day 1.

sRPE @7

BW - 231

Squats - 

-    340X3 @6

-    350X3 @6.5

-    367.5X3 @8

Feet-Up Bench - 

-    145X8 @7

-    147.5X8 @7.5

-    152.5X8 @9/9.5

1" Deficit DL - 325X5 @7.5

RDL - 267.5X7, 5, 5 @8.5/8

Hammer Incline - 

-    70X8 @5.5

-    75X8 @8

-    80X8 @8.5

-    85X8 @9.5

Rower - S.I.T.; 0:20/1:40; 6 rounds