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 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 4. Week 1. Day 3.

sRPE @8

BW - 227

SBS - 270X7(PR), 6, 5 @~7

Bench - 

-    195X3 @8

-    230X1 @9

-    180X5, 5, 5 @~7.5

DL Paused below knee -

-    335X3 @8

-    315X4 @7.5

-    290X4, 4 @6/7

DB Bench - 65sX12, 8, 8 @~10

Solid but tiring session. Was happy to have two days off to recover.

Andrew likes to program sessions in SBD order, so DLs and DL variations tend to come later in a session. That has historically been tough for me.  There was a lot of that when I was doing Barbell Medicine templates, and it always seemed brutal.

I'm trying a new tactic:  Regardless what the comp lift of the day is, I'm driving not to the heaviest set of the main lift, but to the last set of DL.  So all through this session, between work sets of SBS and comp bench, I'd remind myself "you've got a heavy DL triple, and 3 sets of 4 after that.  That last set of 4 is the goal today."  It seemed to help in this instance.

RTS Block 2. Week 5. Day 3.

sRPE @7.5

BW - 223

SSB - 260X5, 5, 5 @7.5

Bench - 190X5, 4, 3, 2 @8/7

Incline Bench - 140X9, 9, 7 @~10

Deadlift Paused Off Floor - 

-    315X5, @7

-    345X3 @7.5

-    370X1 @7

CS Rows w/Straps - 

-    125X12, 8 @10

-    100X13 @10

Solid session to end the training block. 

We suspected the second block would be a bit of a step back after the steep and rapid progress of the first block.  In fact, Squat was the only lift that regressed.  Bench took a big step back at the beginning of the block but made up all that ground here by the end.  Deadlift started strong, made improvements, and then dropped off at the end.

For Squats, I'm pushing personal lifting dogma to the back, and starting in with stiff knee sleeves next block.

For Bench, I think I had a bit of a technical breakthrough the last two weeks around general tightness and specifically around tightness at the pause.  Excited to see if that carries forward.

For DL, we'll see.  There was a lot of technical work in the back half of this block around building tension before the pull, standing tall at lockout (instead of leaning back with soft knees), and having the bar path on the descent mirror the ascent.  That may have contributed to the drop-off at the end of the block as all the technique work got to be...a lot.  Hopefully it will become more ingrained and lead to good near-term results.

All in all, I'm excited to have another block of data for me and coach to look at.  I figure we'll need at least one, and probably 2-3 more before we can really start to build out "greatest hits" blocks for both development and peaking.

RTS Block 2. Week 4. Day 3.

sRPE @7.5

BW - 224

SBS - 255X5, 5, 5 @7/7.5

Bench - 185X5, 5, 4, 3 @8/8.5

Incline Bench Paused - 135X6, 6, 6 @~7.5

Deadlift Paused Off Floor - 

-    315X5 @7.5

-    340X3 @7

-    370X1 @8

CS Rows w/Straps - 

-    125X10 @10

-    115X10 @10

-    100X11 @10

Bounced back and had a normal session after Wednesdays drop off.  

RTS Block 2. Week 3. Day 3.

sRPE @7.5

BW - 224

SSB Squats - 

-    260X5, 5 @7.5/8.5

-    240X5 @7

Bench - 190X5, 3, 2, 2 @9.5/8.5

Incline Bench - 

-    170X6, 6 @9/9.5

-    160X6 @8.5

Pause Deadlift (paused just off floor) -

-    315X5 @7

-    340X3 @7.5

-    365X1 @7

CS Rows w/Straps - 115X15, 10, 8 @~10

I pushed weight up aggressively on the first 3 lifts as a sort of RPE audit.  However, I definitely perceived the RPE to be higher so e1RM ends up being about the same as last week.  Still useful info.

I kept Pause DL weight the same to focus on a stricter pause.  Coach was looking for a full stop, and I was more slowing way down but still moving.

RTS Block 2. Week 2. Day 3.

sRPE @7

BW - 227

SSB Squats - 

-    245X5, 5 @~6

-    255X5 @7

Bench - 180X5, 4, 3, 3 @8/8.5

Incline Bench - 160X6, 6, 6 @8/9.5

Paused DL (just off floor) -

-    315X5 @6.5

-    340X3 @7

-    365X1 @7

CS Rows w/Straps - 115X13, 10, 9 @9

Low back discomfort has totally dissipated, and I didn't even really think about it in today's session.

Everything was much stronger this week except for comp Bench.  Added 5 lbs. there, but RPE also increased for the same reps, so fairly flat.

RTS Block 2. Week 1. Day 3.

sRPE @7

BW - 228

SSB - 

-    225X5 @6

-    235X5, 5 @7

Bench - 175X5, 4, 3, 3 @7.5/8

Incline Bench - 145X6, 6, 6 @7.5/8

Deadlift Paused Off Floor - 

-    305X5 @7

-    320X3 @7

-    345X1 @6.5

CS Rows w/Straps - 115X9, 9, 8 @~10

Low back pain is no longer in the house, but is still staring at me from the neighbors yard.  Making me a bit tentative as I go about things.  Bench continues to be the movement most impacted.  I was very enthused by the low pause DLs.

RTS Block 1. Week 5. Day 3 - Week 6. Day 3.

 5.3

BW - 225

SBS -

-    225X6 @5.5

-    235X6 @6.5

-    250X6 @7.5

CG Bench - 

-    225X2(PR) @9

-    195X6(PR), 3, 3 @9.5/8

Larsen Bench - 175X6, 6, 6 @8/10

Deadlift - 

-    up to 375X4 @9.5

-    340X3, 3 @7.5

CS Row w/Straps - 115X15, 9, 10 @10

6.1

Pause Squat - 

-    300X3 @8.5

-    315X3 @9.5

Long Pause Bench - 

-    190X2 @8

-    200X3 @7

-    210X2 @9

Pause DL - 

-    315X3 @5

-    345X3 @7

-    365X3 @9

CS Rows w/Straps - 

-    135X4 @9

-    90X6, 6 @~7

NG Pulldowns - X10, 9, 9 @~9

6.2

Squats -

-    up to 335X4 @9

-    305X4, 4 @7/8.5

Bench - 

-    up to 200X3 @8.5

-    225X1 @9

-    175X5, 5, 5 @7.5/8

Incline Bench - 135X9, 7, 7 @9/8.5

RDL (mixed grip) -

-    275X4 @9.5

-    225X10 @9

DB Incline Rows - 50sX12, 8, 9 @10

6.3

sRPE @8

BW - 229

SBS - 

-    225X6 @5.5

-    245X6 @7

-    262.5X6(PR) @8.5

CG Bench - 

-    225X1 @10 (fail on 2)

-    185X3 @6

Deadlift - 

-    365X1 @6

-    405XFAIL

Week of travel and away gyms.  Still has some PRs on supplemental lifts.  

The travel was pretty rough.  Hoped to go for a PR DL on first session back, but things started to go off the rails on CG bench, and there just wasn't much there for DL.  Time to pivot and move on to a new block of training. 

RTS Block 1. Week 4. Day 3.

sRPE @8.5

BW - 233

SBS - 

-    237.5X6 @ 7.5

-    242.5X6 @8

CG Bench - 

-    220X2(PR) @8.5

-    190X6(PR), 3, 3 @9.5/7.5

Larsen Bench - 160X6, 6, 6 @6/9

Deadlift - 

-    up to 365X4 @8.5

-    345X3, 3 @8

CS Rows w/Straps - 115X13, 11, 10 @~10

SBS was a mess today.  It was flying last week, so the plan was to start my ramping sets with last week's top set.  But I had to work out on Saturday, and early, and my legs are often fairly achy in the AM from previous training sessions.  I thought I'd be able to get them limbered up, but these were a slog.

But then I turned around and got two Rep PRs on CG Bench so: win.

Made a big jump on DL weight, but RPE jumped with it.  Still feels good to get some heavier weights back in my hands.

RTS Block 1. Week 3. Day 3.

sRPE @6.5

BW - 226

SSB -

-    210X6 @5

-    225X6 @5.5

-    237.5X6 @6

CG Bench - 

-    up to 200X2 @8.5

-    170X6, 5, 5 @8/7

Larsen Bench - 

-    150X6, 6 @5.5/7

-    155X6 @9

Deadlift - 

-    up to 345X4 @7

-    340X3, 3 @~7

CS Rows w/Straps - 100X15, 10,8 @10

Crazy high energy coming into the gym today.  No idea why.  It was to the point I had to actively keep myself calm early in the workout so that I wouldn't hit a wall later (something that used to happen to me frequently).

Safety Squats were eeeeezzzzzz.  After last week's session, coach had indicate to take the same weight or chip, and so I held to that.  After watching today's video, he said to take today's final weight as my first ramping weight next week.

Close-grips were ok.  We've been working on technical issues with my leg drive.  Still a work in progress.

DL was also really easy.  Again, instruction was to repeat last week's weight, but I still went up a little.  After seeing video, he called for +~20 lbs. next week.

RTS Block 1. Week 2. Day 3.

sRPE @7.5

BW - 231

SBS -

-    210X6 @6

-    220X6 @7

-    235X6 @8.5

CG Bench - 

-    up to 185X2 @8.5

-    165X6, 5, 4 @~8

Larsen Bench - 

-    145X6, 6 @~8

-    150X6 @9.5

Deadlift - 

-    up to 325X4 @8.5

-    305X3 @6.5

CS Rows - 90X15, 13, 12 @~10

Slight back tweak working up on DL, but it was fine for the working sets.

RTS Block 1. Week 1. Day 3.

sRPE @7.5

BW - 224

Safety Bar Squat -

-    190X6 @6

-    200X6 @6.5

-    215X6 @7.5

CG Bench - 

-    up to 165X2 @7.5

-    150X6, 5, 4 @~8

Larsen Bench -

-    135X6 @6.5

-    140X6, 6 @8/8.5

Deadlift - 

-    up to 295X4 @7.5

-    285X3, 3 @~6

CS Row - 100X13, 10, 10,  @10

Workouts: Last 2 sessions

Thursday:

BW - 223

Hammer Incline - 70X8, 8, 7 @~8

Machine Press - X9, 8,7 @~8

super-set with

Machine Flyes- X8, 6, 6 @8/9

Cable Straight-Arm Pushdown - X12, 9, 8 @~8

Machine Laterals - X11, 9, 8 @8/9

Monday:

BW - 225

SSB Squat -

-    up to 300X1 @8.5

-    250X5 @8

Reverse Safety Bar Box Squats - 210X3, 3, 3 @~7

Chest-Supported Giant Sets -

-    Rows - 90X10, 8, 8 @7/8.5

-    Scapular Retractions - 90X5, 4, 4 @7/8

-    Finger Curls - 5, 4, 2 @8/10

Stationary Bike - HIIT; 0:20/1:40; 14 minutes

Had some health issues the last week that interfered with training.

Time Crunch + Forearm Pain Week 1. Day A.

 sRPE @6.5

BW  - 227   

SSB -

-    up to 300X1 @9

-    250X3 @8

Reverse SSB Box Squats - 210X3, 3, 3 @~7.5

Circuit -

-    Leg Curls - X9, 8, 8 @8

-    Hypers - BW+25 behind head X8, 8, 7 @8

-    Leg Extensions - X12, 10, 10 @8/9

Stationary Bike - HIIT; 0:20/1:40; 14 minutes    

Schedule is all over the place this month and next, plus I think I need to just back off anything that puts much stress on grip for a while.

Not letting perfect be the enemy of good, I'll just go in when I can and try to hit some stuff, and maybe a plan will emerge.

Reap What You Row Week 3. Day B.

sRPE @7.5

BW - 223

BB Rows w/Straps - 170X3, 3, 3 @~5

SSB Squat - 

-    up to 250@1 @7

-    220X3, 3 @7

Cable Rear Delt Flyes - X10, 8, 8 @8

super-set with

Cable Flyes - X12, 10, 10 @8

Machine Standing Calves - X10, 8, 8, 7 @8

Stationary Bike - HIIT; 0:20/1:40; 14 minutes

Switched to SSB to take more stress of wrists and elbows.

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.

SSB, Pull-Ups, Triceps

sRPE @7

BW - 227

SSB Squats - 

-    up to 305X1 (PR) @8

-    215X6, 6, 6 @6/7

Pull-Ups w/ Avg. Band Under Foot - BWX6, 4, 4 @8/9

Machine Pullovers w/ Rest-Pause Partials - X16/13 @10

EZ OH Extensions - 45X17, 14, 10 @~10

Humid in the gym today but everything felt solid.

SSB, Pull-Ups, Triceps

sRPE @7

BW - 225

SSB Squat -

-    up to 295X1 @9

-    205X6, 6, 6 2~6.5

Pull-Ups - BWX3, 3, 3 @~10

Machine Pullovers w/ rest-pause partials - X13/12 @~10

Pushdowns - X15, 13, 11 @10

Top set of SSB may tie a PR depending on how much weight I'm crediting the SSB with.  I've decided I'm just gonna call it +20, but I may have factored it at +25 previously based on the Rogue SSB.  If I lift more later, it won't matter.

Haven't really done pronated pull-ups for sets in a while.  I really like wide-grip pronated on pull-downs, so I thought I'd try some pronated pull-ups for a while.  I may mess around with bands on these to get more total reps. 

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.