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 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 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 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 4. Week 4. Day 1.

sRPE @8

BW - 229

Deadlift - 

-    405X3 @9

-    340X4, 4, 4 @5/6

Low Blocks Squat -

-    305X3 @5.5

-    325X3 @7

Cambered Bench - 

-    160X5 @7

-    165X5 @8

-    170X5 @9.5

Incline Bench - 145X12, 8, 6 @10/8.5

GHR - BWX15, 12 @~9

Coach suggested moving DL to first in the session for this last week to facilitate hitting 405.  Those moved fairly smoothly, and the rest of the session also went well.

RTS Block 4. Week 3. Day 1.

sRPE @7.5

BW - 226

Low Block Squat -

-    300X3 @6

-    315X3 @7.5

Cambered Bench - 

-    155X5 @7

-    160X5 @7.5

-    170X5 @9

Deadlift - 

-    382.5X3 @8

-    330X4, 4, 4 @~6

Incline Bench - 140X13, 9, 7 @~10

GHR - BWX17, 11 @~9.5

Added weight or reps to everything over last week.

RTS Block 4. Week 2. Day 1.

sRPE @7.5

BW - 228

Low Block Squat - 295X3, 3 @6.5

Cambered Bench - 150X5, 5, 5 @6.5/7.5

Deadlift - 

-    up to 375X3 @7.5

-    330X4, 4, 4 @5/6

Incline Bench - 

-    135X14 @10 (fail on 15)

-    135X9, 8 @~9

GHR - BWX15, 13 @~10

Fun session, though a bit long.  But that's because I took plenty of time before and during Deadlifts to make sure I improved on  last week's performance.

Added weight or reps to everything over last week except for DL top set where I repeated last week's weight at much lower RPE.  Back-offs on DL were heavier AND had lower RPE.

RTS Block 4. Week 1. Day 1.

sRPE @7

BW - 225

Low Block Squat - 285X3, 3 @~6

Cambered Bar Bench - 

-    145X5, 5 @~7

-    150X5 @8.5

Deadlift -

-    up to 375X3 @9

-    310X4, 4, 4 @~7

Incline Bench - 130X12, 9, 8 @~9

GHR - BWX12, 11 @10

Beginning a Tier 2/General Strength/Transmutation block before a peaking block into a mock meet.

I will say, on paper, the difference between this block and the previous blocks seems subtle.  I would characterize it as top triples on the mains, with back-off sets of 4 < 80%, and a reduction in upper back work.  Maybe a slight reduction in total sets and reps.