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 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

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 3. Day 1.

sRPE @9

BW - 229

Squats - 

-    350X5 @8

-    360X5 @10

Spoto Bench - 

-    185X3 @7

-    195X3 @8.5

-    202.5X3 @9.25

Deficit DL - 

-    up to 345X3 @7.5

-    315X4, 4 @5.5/6

Hammer Incline - 70X12, 11 @~10

Squats took a nose-dive today for some reason.  Interesting to see how the next 3 squat sessions play out.

RTS Block 3. Week 2. Day 1.

sRPE @ 7

BW - 232

Squats - 

-    335X5 @6.5

-    350X5 @7.5

-    365X5 @8.5

Spoto Bench - 

-    180X3 @7

-    190X3 @8.5

-    200X3 @9.5

Deficit Deadlift - 

-    up to 335X3 @7

-    315X4, 4 @6

Lever Incline - 70X15, 10 @~10

First time squatting at least 3 and a half plates since mid-2024.  First time doing it for a set of 5 since mid-2018 when Texas Method almost ended my Squatting career.

Deficit DL moving very well.

RTS Block 3. Week 1. Day 1.

sRPE @7

BW - 230

Squats - 

-    305X5 @6

-    335X5 @7.5

-    355X5 @8

Spoto Bench - 

-    180X3 @7

-    185X3 @8

-    192.5X3 @9

1" Deficit Deadlift - 

-    up to 325X3 @6.5

-    315X4, 4 @6.5/7

Hammer Incline - 70X13, 11 @~9

Still amazed by how much I'm getting out of these 7mm knee sleeves on Squats.  By the time I'm used to getting them on without tearing up / wearing out my hands, I'll probably have accepted these weights as the new normal and be back to slow progress, lol.

RTS Pivot Block 2. Week 1. Day 2.

sRPE @5.5

BW - 228

Beltless 320 Squat - 225X2, 2 @~4

Beltless Press - 

-    115X5 @8

-    105X5, 5 @~7

TnG Bench - 145X10 @8

Beltless 2" Deficit DL - 285X2, 2 @~6

Beltless WG RDL w/Straps - 225X9 @8.5

Beltless TnG Pendlay Rows w/Straps - 155X8, 8, 8 @6/8.5

New Year's gym availability threw a wrench in my schedule, so I kind of mashed the last two sessions of the pivot block into one.

I enjoyed the little DL, RDL, Pendlay sequence.

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?

Deficit DL, Hips, Dips

sRPE @7.5

BW - 225

Deficit DL - 

-    up to 395X1 @9.5

-    370X3(PR) @9

-    315X3, 3 @~6

Big Hipper Supersets - 

-    Machine Knee Raise - X13, 12, 11 @10

-    Hypers - BWX13, 13, 13 @~10

-    Adductor Machine - X13, 14, 15 @10

Machine Dips - 135X15, 13, 10 @9/10

This time around with Deficits, it's been a challenge getting into good starting position and maintaining it below the knees.  Managed to go a bit heavier this week and also pull a PR triple, but it's the most challenging of the 3 main lift variations this wave.

Built up a lot of fatigue on DLs, so did the lowest fatigue movements on hip supersets.

Forgot to do curls dagnabbit. 

Deficit DL, Hips, Dips, Curls

sRPE @8

BW - 225

Deficit Deadlift - 

-    up to 385X1 @9

-    315X3, 3, 3 @~7

"Big Hipper" Supersets -

-    Hanging Hip and Flexed Knee Raise - BWX8, 7, 6 @8.5/10

-    GHR - BWX15, 13, 11 @7/10

-    Copenhagen Planks - BWX15, 13, 14 @7/10

Dips - BWX7, 7, 7 @~9

super-set with

Lying DB Curls - 15sX12, 10, 10 @9/10

Deficit DLs always take some getting acclimated to when I haven't done them for a while.  Figuring out belt placement for reasonable comfort, getting the starting position right, etc.  Back-off sets are helpful for this.

Still felt fresh enough afterwards to do some of the bigger "Big Hipper" movements.  Also gym was empty enough that I could use the benches by the Belt Squat for Copenhagens which is my preferred spot.

Dips were weak.  Late in the session, so ok, but weak.  

Chins, Deficit DL, Triceps

sRPE @7

BW - 227

Chin-Ups -

-    Avg. Band Under Knee- X6, 5, 5, 4, 3 @9/10

-    Long-ROM Partials - BWX6, 5, 4, 4 @8~10

Deficit DL - up to 345X4(PR) @8

Cable OH Extensions - X12, 10, 9 @10

When I started this "instinctual training block," I was doing Chins for sets of 2 @~8 at a BW of ~220.  

I switched to Avg. Band-Under-Foot Chins for 3 weeks and worked from 5@7 to 8@9 at a BW of ~222.

Now 3 weeks of Avg. Band-Under-Knee Chins fairly flat around 6@9 while BW has climbed to ~225.

Next week, I'll go back to regular chins for a few weeks.  Best guess is I may have added a rep on average at my current BW. 

Nice to get a PR on Deficit DLs.  This movement is usually around 95% of my DL from the floor.  Based on that, I would suspect my DL is stronger now than it was at the end of my last block when I was doing 380-385 singles @~8.  Geez, that block was trash.

3 Day SBD. Cycle 2. Session A.

sRPE @7.5

BW - 219

Squats -

up to 295X1 @5.5

280 (80%)X3, 3, 3 @~6

Plate Deficit DL - 315 (74% of DL)X2, 2, 2, 2 @5/6

Copenhagen Planks - BWX12, 12, 12 @7.5/10

DB Curls - 25sX11, 11, 9 @7/10

super-set with

Decline Leg/Hip Raises - BWX5, 5, 3 @7/10

Took a lot more time with my Squat warm-ups.  Gave time for my HR to come down between warm-ups sets, and focused generally on being more "ready" for the next set even though they were just warm-ups.  Usually I basically just re-load the bar and go.  Ended up with a slight improvement in the top single over prior weeks, and also was able to add a 3rd back-off set without feeling like it added significantly to acute fatigue.

Similarly, I was able to add a 4th set to the Deficit DLs.  Fatigue was still good, but between longer warm-ups and getting pulled into a couple of conversations, it took about an hour to get through the first two movements.

Accessories were all good, but I was already an hour and a half in at this point (and got to the gym late).  TL;DR:  I skipped conditioning.

3 Day SBD. Cycle 1. Session A.

sRPE @7

BW - 224

Squats - 

up to 295X1 @6

275 (80%)X3, 3 @6

Plate Deficit DL - 300(74% of DL)X2, 2, 2 @~5.5

Copenhagen Planks - BWX10, 10, 10 (each side) @7/8

DB Curls - 25sX10, 10, 10 @7/8

super-set with

High Incline Leg/Hip Raises - BWX5, 5, 3 @8/10

Stationary Bike - HIIT; 10 minutes

Using a mix of RPE targets and %'s this block on the strength movements.  Assistance movements generally approaching failure.  Autoregulating volume across the board to try and walk out of the gym feeling fresh-to-fine.

I called an audible and added in the Leg/Hip raises.  I feel like since I've not been doing the Toes-to-Bar, I'm feeling more hip extensor discomfort following Squat workouts.  However, this super-set also increased sRPE for the day.  

Still tempted to take this approach on lower focus day of cutting Biceps volume and super-setting in hip extensor work.  Just have to play it by ear.

BBM Peaking Block. Cycle 4. Session B.

sRPE @8

BW - 214

Bench - 

225X1 @7

240X1 @8.5

225X2 @7.5

215X2, 2, 2, 2 @~6/7

Pause Squat - up to 315X1 @7

Plate Deficit DL - up to 355X2 @6

Cambered Bar Bench - 

up to 205X1 @~9

155X4, 4 @5.5

215+ for 5 sets of 2 is a Volume PR on Bench.  Bench technique is really clicking in.

Mixed things up a bit after bench today.  Because I'd cut Deficits from the previous session because of the gym closing, and because Squatting is still bothering my shoulder, I only worked up to a single on Pause Squats and then worked up to one set of the programmed back-off sets on Deficits.

Because I'm enjoying the way bench technique is feeling, I decided to work up to a heavy single on the Cambered Bar to see how that would feel.  Felt great. 

Ended up dropping Machine Flyes.  Was ready to go home.

BBM Peaking Block. Cycle 3. Session A

sRPE @8.5

BW - 212

Squat - 

335X1 @7

350X1 @8

325X2 @7

305X2, 2, 2, 2 @5.5/7

CG Bench - 

205X1 @~7

195X2, 2, 2, 2 @5

Plate Deficit DL - 

365X3 @7.5

345X2, 2  @~6

Back-Glute-Ham-Raise - BWX14, 14, 14 @6.5/7

Stationary Bike - LISS; 20 minutes

Aggravated my shoulder somehow on squat warm-ups.  Made the whole session a slog.  Mostly just stayed at the same weights as last week.

BBM Peaking Block. Cycle 2. Session A

sRPE @7

BW - 210

Squat - 

350X1 @8

325X2 @7

305X2, 2, 2, 2 @~6

CG Bench - 

205X1 @6.5

190X2, 2, 2, 2 @~5.5

Plate Deficit DL - 

365X3 @~8

335X2, 2 @~6

GHR - BWX13, 13, 13 @6/~7

I expected there might be a drop-off in e1RM going from 5's to singles, and there was on Squat and a bit on CG Bench.  My Squat in particular seems to be much "weaker" as reps drop.

Deficit DL actually was a little higher in e1RM, but the rep change from 6's to a triple wasn't as dramatic either.

Skipped conditioning because I wanted to go buy a steak and go home and cook it and it was getting a bit late.

BBM Peaking Block. Cycle 1. Session A.

sRPE @6.5

BW - 211

Squat - up to 315X5 @7.5

CG Bench - up to 185X6 @~8

Plate Deficit DL - up to 315X6 @7

GHR - BWX12, 12, 12 @~7

Stationary Bike - LISS; 20 minutes

Ended up just taking a 5 day break around the Thanksgiving holiday.  Rather than try to finish out the (already extended) General S+C template, I decided to jump right into prep for a mock meet on 12/31.

After all the lower specificity training the last few blocks, I had to really hold my emotions back and stay calm.  Tried to funnel all the arousal into extreme focus on technique.  In particular, reminding myself that the supplemental lifts can help build technical cues on the mains if I let them.

BBM LFT Block 1. Pivot. Session A.

sRPE @7

BW - 202

Squats - up to 285X5 @8

CG Bench - up to 160X8 @8

Deficit Deadlift - up to 290X8 @8

030 GHR - BWX11, 9, 10 @~6

Last week of this block is a pivot mostly working up to moderate rep sets @8 with no back-offs.

BBM LFT Block 1. Cycle 6. Session A.

sRPE @8

BW - 200

Squat -

300X2 @8

240X4, 4, 4, 4, 4 @~5

CG Bench - 

190X3 @~9

165X3, 3, 3, 3 @~5.5

Deficit Deadlift -

320X6 @8

290X4, 4 @~5

030 GHR - BWX12, 10, 10 @~6

Everything was hard on this day.  Not sure if it was the extra time off for the holiday, the heat and humidity in the gym or what.

BBM LFT Block 1. Cycle 5. Session A.

sRPE @6

BW - 202

Squat -

300X2 @7

245X4, 4, 4, 4, 4 @~4

CG Bench - 

190X3 @8

170X3, 3, 3, 3 @~4

Plate Deficit Deadlift -

315X6 @7.5

285X4, 4 @4

030 GHRs - BWX11, 10, 8 @~6

Top set on Squat was only a tad stronger this week if at all, but the back-offs were much easier at the same weight as last week.

Close-Grip top set was about the same as last week.  I reduced weight a touch on the back-offs and they flew compared to last week.

Deficit pulls were much stronger than last week across the board, as were Tempo GHRs.