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 4. Week 4. Day 2.

sRPE @8.5

BW - 229

Squats - 

-    395X3 @9

-    340X4, 4, 4 @6/7

CG Bench -

-    215X1 @8

-    185X4 @6

-    190X4 @7

-    192.5X4 @8

Pull-Ups w/Straps - BWX5(PR), 4, @~10

DB Incline Rows w/Straps - 65sX14, 9 @10

Pulldowns - X10, 8 @10

Sleep was bad the last two nights and flooding in the gym spiked the humidity so this session was rough.

Managed to add weight on Squats but RPE definitely went up, and I think depth was just passable.

Also, started to get a ton of arm pain across my brachialis area and triceps.  Tried relaxing my arms a bit, but then the bar started rolling down my back out of the hole. Then I tried brining my elbows up a bit to try and create a shelf that way, but it wasn't much better.

Lingering arm pain slapped an unexpected ceiling on close-grips.  12 lb. drop over last week.  Glad it's the last week of the block.

Unexpected PR set of pull-ups at this BW even after all the arm pain, so....wtf.

RTS Block 4. Week 3. Day 2.

sRPE @7

BW - 224

Squats - 

-    390X3 @8

-    345X4, 4, 4 @5.5/6.5

CG Bench - 

-    227.5X1 @8

-    195X4 @6.5

-    200X4 @8

-    202.5X4(PR) @8.5

Pull-Ups w/Straps - BWX5, 3 @10

DB Incline Rows w/Straps - 65sX10, 8 @~10

Pull-Downs - X9, 7 @10

4 plates getting oh-so-close.

RTS Block 4. Week 2. Day 2.

sRPE @6.5

BW - 228

Squats - 

-    up to 385X3 @8

-    340X4, 4, 4 @5.5/7

CG Bench - 

-    up to 225X1 @8

-    185X4 @6

-    195X4 @7.5

-    200X4(PR) @9.5

Pull-Ups - BWX4, 3 @~10

DB Incline Rows w/Straps - 60sX12, 9 @10

Pull-Downs - X10, 9 @10

Squats feeling pretty good.

On Bench  supplements this block, the back-off protocol is ramping RPE.  I've been doing straight weight with short-ish rests and letting the RPE ramp as fatigue builds.  Coach wants me to ramp weight on back-off sets instead of doing straight sets even if it means longer rests.  I was probably a little too aggressive with the weight jumps here, but Rep PR.

RTS Block 4. Week 1. Day 2.

sRPE @6.5

BW - 226

Squats - 

-    up to 375X3 @8

-    335X4, 4, 4 @~7

CG Bench - 

-    up to 215X1 @8

-    185X4, 4, 4 @~7

Pull-Ups - BWX4, 4 @10

DB Incline Rows w/Straps - 60sX11, 9, @10

Pull-Downs - X10, 9 @~10

Fun session.  Squats moved well, and close-grips felt very strong.

RTS Pivot Block 3. Week 1. Day 1.

sRPE @5.5

BW - 227

Squats (w/sleeves)

-    up to 315X4 @7.5

-    305X2, 2, 2, 2 @5

CG Bench - 145X12, 7, 6, 6, 6 @10 (12 min AMRAP with 12RM)

Pendlay Rows w/Straps - 145X10, 10, 10 @7.5/9

First session using my new Pioneer 7mm knee sleeves.  I was not prepared for how intense these things are.  I can't naturally bend my knees while walking in them.

Based on recent Squat performance, I would have expected today's top set to be ~300X4 @8. Easily exceeded that just the first time using the sleeves. Only issue now is depth....

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

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.

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!

Closed-Grip Bench, Hack Squats, Upper Back

sRPE @7.5

BW - 224

Close-Grip Bench - 

-    up to 225X1 @9

-    185X3, 3, 3 @~7

Machine Flies w/ rest-pause partials - X10/10 @10

Hack Squats - 1ppsX12, 11, 10 @~8

Upper Back Attack - 

-    CS Rear Delt Rows w/ rest-pause partials - 45X18/11, 14/11 @10

-    CS Rows w/ rest-pause partials - 100X11/7, 10/6 @10

-    CS Scapular Retractions - 100X11, 10, 10 @10

225 ties my previous CG Bench PR.  Not a bad place to start the wave.

Hack Squats felt fresher than usual today for some reason.

I realized I was doing "Upper Back Attack" and "Big Hippers" on Fridays when I wasn't also Deadlifting on that day.  Now that I'm pulling at the end of the week, I thought it might save me some intra-session fatigue to move the upper back work to Bench day, and put Biceps on DL day instead.  We'll see how it goes.

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.

3 Day SBD. Cycle 2. Session E.

sRPE @7.5

BW - 219

Bench - 

up to 205X1 @6

195 (80%)X3, 3, 3 @6/7

CG Bench - 165 (70% of comp)X2, 2, 2, 2 @5.5/6

Chins - BWX2, 2, 2 @8/9

EZ Bar Pushdowns - X12, 12, 8 @7.5/10

super-set with

Machine Flyes - X12, 10, 7 @8/10

Low back discomfort from the prior session probably diminished by at least 50% by this session.  It didn't really bother me acutely during the session, but Bench felt very flat so maybe lingering systemic fatigue.  I'd hoped to go for 4 back-off sets, but when the 3rd set hit RPE 7, I called it.

Close-Grips were ok, Chins felt pretty weak.  Accessories were all fine.

3 Day SBD. Cycle 1. Session E.

sRPE @6.5

BW - 217

Bench - 

up to 200X1 @6

185 (80%) X3, 3, 3 @5.5/6

CG Bench - 165 (70% of Bench) X2, 2, 2 @~5.5

Chins - BWX2, 2, 2 @~6.5

Triceps Pushdowns - X10, 15, 8 @6.5/10

super-set with

Machine Flyes - X10, 14, 12 @7.5/10

Stationary Bike - HIIT; 10 minutes

Solid little session.  I think I can start adding sets to the supplemental movements on all volume days.  If that goes well, I'll see if it feels like a good idea to add sets to the main movements.

3 Day FB Hypertrophy. Cycle 4. Session F.

sRPE @8

BW - 222

BB Rows - 145X8, 8, 8 @7/8

031 Tempo Work:

-    BB Curls - 60X9, 8 @10

-    CG Bench - 110X10, 10, 10, 10, 10 @8/9

-    GHR - BWX12, 12, 12, 12, 12 @6.5/9.5

Stationary Bike - HIIT; 10 minutes

Had a few days off for the spouse's birthday.  Once again, this style of training seems better able to "withstand/absorb" schedule disruptions compared to the strength-oriented training I'd been doing.  

Probably time to at least start thinking about how I could train for strength performance in a way that would also allow for an inconsistent schedule.  I've got some inklings, but nothing I'm putting on paper yet.

3 Day FB Hypertrophy. Cycle 3. Session F.

sRPE @8

BW - 227

BB Rows - 135X8, 8, 8 @6/7

031 Tempo Work w/ Intensity Techniques:

-    BB Curls w/Lengthened Partials Drops Sets - 60X9/3, 7/2 @10

-    CG Bench Press w/ Rest-Pause - 120X10/4, 7/4 @~0

-    GHR w/Lengthened Partials Drops Sets - BWX15/3, 12/3

After a week of travel and emotional labor, I felt physically and mentally out of sorts heading into the gym today.

What I thought would be the last warm-up on Rows ended up being the first work set.  That's fine.

Hypertrophy work all went well though.  Some of that is the benefit of load not mattering nearly as much as result.  

I wasn't sure if Mechanical Drop Set or Rest-Pause was going to be the way to go with GHR.  I went ahead an tried the Drop Sets and it ended up being ok.  My hamstrings were quite sore afterwards. 

Next week, I go back to straight sets staring a bit further from failure and no intensity techniques.

3 Day FB Hypertrophy. Cycle 2. Session F.

sRPE @7

BW - 222

BB Rows (beltless) - 160X8, 8, 8 @7/8

031 Tempo Work:

-    BB Curls - 60X9, 9 @9.5/10

-    Close-Grip Bench - 

    -    120X9, 9 @8.5/9.5

    -    115X9, 9, 9 @9/9.5

-    GHR - BWX9, 9, 9, 9, 9 @7.5/9

Stationary Bike - HIIT; 10 minutes

I think I did Rows with my belt last time, but whatevs. 

On CG Bench, I really seem able to "put it in my triceps."  Triceps definitely feel like what is giving out on these, but also getting noticeable front-delt soreness from them.