RTS Block 2. Week 3. Day 1.

sRPE @8.5

BW - 227

Deadlift - 

-    up to 405X2 @8

-    345X4 @5.5

-    355X4 @7.5

-    335X4 @8

Larsen Bench - 135X10, 10, 8 @8.5/10

Low Pin Squat - 

-    245X5 @7

-    255X3 @6.5

DB Bench - 65sX12, 9, 7 @10

DB Incline Rows w/Straps - 60sX9, 7, 6 @10

I thought I'd DL's 405 in the past 12 months, but turns out it had been since July '24.  Glad to have that back on the board.  Strength dropped off rapidly after this on the back-off sets.

First time actually having a rack available to do the Low Pin Squats.  I'd been having to make do with Squats to Blocks the past 2 weeks.  

I had some low back discomfort starting to creep in on these that made the rest of the session difficult, but that has dissipated as of the following morning.

Took pressing movements closer to failure to start auditing RPE on those.  I perceive my pressing strength to fall off VERY quickly as I approach failure, but coach has been suggesting I've got more reps left than I think.  Looking forward to seeing what he thinks from video and going from there.

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 3. Day 1.

sRPE @7

BW - 228

Pause Squat - 

-    275X3 @6.5

-    285X3 @9

Long Pause Bench - 

-    170X2 @6.5

-    175X2 @7

-    185X2 @9

Pause DL -

-    315X3 @7

-    325X3 @8.5

-    330X3 @9

CS Row - 135X6, 6, 6 @8/10

NG Pulldown - X12, 7, 7 @10/9

Pushing weight here to try and better anchor my RPE ratings, and unmask sticking points/technical issues.

Cambered Bench, Quads, Curls

sRPE @7.5

BW - 223

Cambered Bench - 

-    up to 230X0 @11

-    155X6, 6, 6 @7/8.5

Both-Feet Elevated Split Squats - BWX12, 11 @~9

Open Hip Leg Extensions - X10 @9.5

Rope Curls - X12, 10, 10 @9/10

Tried to chip my previous Cambered Bench PR, but it wasn't there.  Failed pretty shortly off the chest.

Elevated my front foot for Bulgarian Split Squats.  Took some setting up, but once I got it I could really feel it in my quads.

Also messed around with moving the pad way back on Leg Extensions so I could open my hips more and lengthen the RF.  Also put a pad in front of my shins to try and close the knee angle a bit more.

Chins, WG DL, Triceps

sRPE @7

BW - 222

Chin-Ups -

-    Avg. Band Under Knee- X6, 5, 3, 3, 3 @~9

-    Long-ROM Partials - BWX6, 5, 4, 3 @~9

WG DL w/straps -

315X3 @6

365X1 @8.5

385X0 @11

335X4 (PR) @8.5

DB Tate Press - 30sX20, 18, 12 @7/9

Starting a wave of assisted chins with the band under my knee.  Interesting that the numbers look basically the same as the partials.

Went for a PR single on Wide Grip DL.  It got a little away from me off the floor.  I thought about retaking it, but opted for a PR set of 4 instead.

Mid-Rep Volume PRs. Week 2. Session A.

sRPE @8.5

BW - 221

Squats - 

315X1 @6

335X1 @7

255X9, 9, 9, 9 @5.5/7

Bench - 

245X1 @8

255X1 @9.5

260X0

160X9, 9, 9, 9 @5/8

Rope Extensions - X20, 20, 20 @8/11 (rest-pause last set)

Cable Behind-the-Back Laterals - X10, 10 @~9

Rower - HIIT; 9 rounds / 16 minutes

255 for 4 sets of 9 is a Volume PR on Squats.

Buddy on the Conjugate Crew talked me into switching my program to work in with them on Max Effort Bench on Mondays.  255X1 ties my Bench 1 Rep PR.  Tried to chip the record with 260, but missed it. 160 for 4 sets of 6+ is a Volume PR.

Block 18 (Exploratory). Cycle 2. Session C.

sRPE @7.5

BW - 220

Squats - 282.5X8, 8 @8

Dips - 

BW+80X4 @8.25

BWX11 @9

EZ OH Extensions - 70X7 @10

Low Pin Press - 122.5X3, 3, 3, 3 @~8

Gaspari Bar Rotating Curls - 55X12, 14 @8/10

Tougher than usual session all the way around.

Over a year since I've gone this hard on Squats, I think.  Immediately pre- and post- the first lockdown I was doing sets of 6 @~8.  Anyway, these were fairly tough.  I was very focused on depth, and so took my time, breathing and resetting between most reps, etc.  I've mostly kept rest times in the 2-3 minute zone.  I expect rest times on these to be consistently over 3:00.

Dips were supposed to be @7 with this weight [shrugs].

Trying to decide where @10 is on OH extensions so that I don't get stuck with the bar behind my head is interesting.

Pin Pressing is such a weird experience.  On one hand, these feel really hard, but on the other hand, don't seem so fatiguing?

Rotating Gaspari Bar Curls feel...interesting...on my wrists.  Not painful, but an unusual feeling of tension.

Block 17. Cycle 7. Session C.

sRPE @4

BW - 216

Deadlift -

230X1 @8

255X0 @ Fail

Dips - BW+65X7 @8.5

Rope Pushdowns - X15 @10

EZ Cable Curls - X9X10

Thought I might get that milestone 4.5 plates pull but it crapped out right at my knees.  Oh well.  2, 1RM PRs on DL this block and 2, 3RM PRs last block.  Also several 2X8 and 2X13 Volume PRs in the two blocks.

281 (BW+65)X7 is a Rep PR on Dips.  

Maintenance / Rehab Block. Week 9. Day 1.

BW - 229

Squat - 255, 265, 275X10

Bench - 245X1(0), 1, 1, 1, 1

RDL - 255X5, 5

Was out of town for a few days, so I backed up 10 lbs. on the Starr Rehab squats.  Went ahead and backed reps off to 10 as previously planned.  These were okay, but my adductor was kind of cranky throughout, and has been giving me discomfort ever since.  We'll see how it goes next time.  Finale set shown.

I was looking for doubles with 245.  I failed on my first attempt.  The first rep of the second set made it clear that doubles weren't happening, so I proceeded to complete 5 singles.  Will continue with 5 singles adding only 2.5 lbs. per jump until I can't get 5.  1st, 2nd, and final set shown.

Was training on an off-day and plan to come in two days in a row to get back on track.  So I didn't do any Chins or chin accessories.  I will do just those and Starr Rehab squats today.

Because the adductor was cranky and because of the lay-off, I was conservative with the RDLs and backed off 20 lbs.  If the adductor feels okay next time, I will jump back to the previous weight of 275.  If it then continues to feel okay, I may start pulling from the floor again.

Old Man Texas Method. Week 10.5. Intensity Day

BW - 225

Squat - 410X3, 2 (fail on 3)

Bench - 235X3, 3

Deadlift -
395X1
365X3

Pull-Downs: 3X10 (straight-weight; supinated)

Hammer Curls - 30sX10, 10

Well.  1st Intensity Day in a three weeks due to illness and schedule.  Probably went better than I should have expected.  410X3 is an all-around Squat PR.  Couldn't get that 3rd rep on the 2nd set, and dumped it like an asshole.  Both sets shown.

Shoulder and elbows felt like shit after dumping the bar off my back.  Still managed to get the prescribed work sets, but it was hard as hell.  2X3 PR.  Both sets shown.

At this point, I was out of gas and everything hurt.  I had a dim hope that Deadlift might miraculously come through, but that was not the case.  The 1st rep with 395 was slow and felt like the slowest of my life.  I knew there was not another rep there.  I threw in a back-off set at 365.  The way I felt, I was sure I could get 3, but hoped for 5.  Stopped at 3. Good news, I guess, is that 395X1 is a Rep PR.

I knew I wasn't going to be back in the gym for several days due to Memorial Day schedule for myself and the gym, so I through in a little bit of chin-up assistance that I knew could be done relatively safely and with less impact on my overall physical feeling.

Not sure what my plan is for the next 2-6 weeks.  I have family coming into town, and then a big camping trip.  All of this will impact schedule, recovery, etc.  I'm not sure how best to approach that yet.

Old Man Texas Method. Week 10.5. Middle Day

BW - 225

Squat - 325X5, 5, 5

Press - 135X5, 5, 5

Chin-Ups - BWX 7, 5, 4, 6 (first 3 sets before press, 4th set after)

Pull-Downs - X10, 10, 9 (straight-weight; plus "5" lbs. from last week)

BB Curls - 45X12, 10

Left adductor was killing me, but weight was fine on Squats.

After failing to get 5 reps on any sets with 140 last week, backed off to 135.  These were very hard.  Last set shown.

Chin-Ups actually felt pretty strong on the first couple of sets.  Dropped off on the third.  These sets were all done during warm-ups for Press.  Then I did the next set after Press and the strength was back.

Upped the weight on pull-downs.  Was feeling pretty fatigued, but still tried to keep rests short.  Couldn't get a clean 10th rep on the last set. 

Forearms were burning pretty good at this point which made curls kind of a bitch.  Hoping for some of the 'ol Adaptation here.

Old Man Texas Method. Week 10. Middle Day

BW - 223

Squat - 325X5, 5, 5

Press - 140X4, 4, 4

Chin-Ups - BW; 21 Reps, 5 Sets

Pull-Downs - 3 sets of 10 (straight-weight; +5 lbs. from last session)

BB Curls - 45X12, 10

Legs were super sore from the sick time I was away from the gym.  Squat strength was obviously there, but every rep sucked.  Last set shown.

Failed to get 5 reps on Press.  Blerg.  I actually missed my last middle-day press session because of programming around a trip.  Maybe I'll revisit the weight I was supposed to do that time, and go from there.  1st and last sets shown.

Chin-Ups were okay.  Starting to work total reps back up.

Started messing around with progressing the assistance exercises.  The plan is still not to add additional sets until Chins stall at 25 reps without increasing density.  Don't expect world-shaking results from this, just something I'm trying out:

Upped the weight on the pull-downs by "5" lbs. per set.

Decided to take the curl sets to within a rep or 2 of perceived failure or RPE 8-9.  Figure the best way to progress those until sets are added is to put reps until both sets are over 12, then up the weight.

Old Man Texas Method. Week 5. Intensity Day

BW - 228

Squat - 385X5

Press - 150X3 (fail on 4), 3

Deadlift - 375X2 (fail on 3), 2, 2

385X5 is a PR on Squats.  As has been usual on Intensity Day, the late-middle warm-up sets didn't feel great, but the last single of warm-ups felt okay, and then the work set felt really good. 

That was the good news.  The rest wasn't so good.  Press felt very heavy in the late warm-ups.  I girded my loins and still went into the work set looking for 5, but failed on rep 4.  So okay.  We'll move on to 2X3 for Press on I.D.  Technically, this is a 2X3 PR.  Both sets shown.

Deadlifts were an even bigger disaster.  Based on advice I got from a Starting Strength coach on their forum, I reset my DL by 15 lbs. so that I could progress again with the preferred 1X5 -> 2X3 -> 3X2 -> 5X1 ID progression.  Well, I failed on rep 3.  However, watching the video and being honest with myself, I think I gave up on it pretty quick.  The 2nd and 3rd sets of 2 looked plenty strong and fast.  Therefore, I will go at this weight again next week.  I will either get the 5, or look for 2X3 to progress on.  1st and 3rd sets shown.

Novice LP. Session 69 (Greyskull Squats and Press)

BW - 225.9

Bench -
245X2
217.5X5, 5

Squat - 325X5, 5, 9

Chin-Ups-
BW+25X5, 4
BWX9, 5

245X2 is an all-around PR on Bench.  I was supposed to do 242.5, but I'm ready for a reset, and so said 'fuck it.'  Jumped to more of a milestone.  RPE 9.5.  Back-off sets felt strong.  2nd back-off shown.  Will now reset Bench to the GSLP.

325X9 is a Rep PR on Squats.  Gave my legs a week off after hitting 405X2 in the hopes that rest and a GSLP reset would allow the adductor strain to fade away, but it came roaring back on these sets.  Next thing will probably be to meet with a P.T., and probably plan a longer lay-off of squats around our annual Thanksgiving trip.  Still this was maybe RPE 8.5.  Definitely could have gotten one more.

351(BW+25)X5 is a Rep PR.  Failed the 5th rep on set 2 (shown in video).  I will run this back next session and see if I can hit both sets.  First BW set felt surprisingly strong, and thought I was gonna run to 10, but the bottom dropped out as it usually does on this movement for me.

Novice LP. Session 65 (Greyskull Squats and Press)

BW - 227.2

Bench -
237.5X2
215X5, 5

Deadlift -
385X3
345X3

Chin-Ups-
BW+20X4, 4
BWX8, 5

Dips -
BW+25X12, 12
BWX15

237.5X2 is an all around PR on bench.  Mis-grooved the first rep, and failed on the 3rd.  A PR is a PR, though.  2nd back-off set in the video.  These are still moving okay.

385X3 is an all-around PR on Deadlift.  Finally pulling weight heavier than my meet PR.  These were definitely heavy.

247 (BW+20)X4 is rep PR on Chins.  Video is the 2nd weighted set .  BW back-off sets are starting to feel a little easier.

253 (BW+25)X12 is a Rep PR on Dips.  Finally remembered to take some video.  Upper arms are coming more or less parallel with the floor, and that's all I'm really looking for to make sure I'm getting the extra triceps work without aggravating old shoulder problems.

Novice LP. Session 63 (Greyskull Squats and Press)

BW - 227

Bench -
235X3
207.5X5
212.5X4

Squat -
390X2
350X3
315X5

Chin-Ups -
BW+15X5, 5
BWX6, 5

235X3 is an all-around PR on bench.  I mis-loaded one side of the bar on my first back-off set.  Gonna go right ahead and blame that for missing the 5th rep on on the second back-off set, haha.  Top set felt pretty good.  Probably RPE 9.5.  I'll go ahead and go up again next week and see what happens with the various sets.  Final back-off set shown in the 2nd clip.

390X2 is an all-around PR on Squats.  Worked really hard on warming-up my adductors today to see if I could lessen the discomfort I've been dealing with.  I'd say it felt about 50% better.  Lots of dynamic stretches and empty-bar warm-ups.  Still, my mental game just felt a little off heading into the work sets, and nothing felt locked-in.  The 2nd rep of the top set felt pretty fucking hard, so I didn't go for a third.  First back-off set still felt off, so I also cut that short at 3.  Final back-off set was fast.  Bar path and technique generally look really good in the video despite everything.

242(BW+15)X5 is a Rep PR on chins.  These felt pretty good, and the BW back-off sets felt very strong.  Video is of 2nd weighted set.

Novice LP. Session 62 (Greyskull Squats and Press)

BW - 228

Press -
150X2
135X7
120X5

Deadlift -
380X3
340X3

Chin-Ups -
BW+15X4, 4
BWX6, 4

Dips -
BW+25X11, 11
BWX20

150X2 is an all-around PR on Press.  Tried for 3 but failed.  I'll give it one more shot next week and either reset or proceed with doubles.  135X7 ties a Rep PR (forgot to take video).  Original programming was to do a back-off set of 5, and then a 2nd, AMRAP set with the same weight.  I've been doing that on Squat and Press, but it hasn't quite sat right with me.  I think I'm going to work on these ladder-down sets instead.  90%XAMRAP, and then 80%X5.  When 90% is < 6 reps, I will switch the AMRAP to the 80% set.

380X3 is a Rep PR on Deadlift.  All reps felt heavy but do-able.  With focus and intent, this was not more than RPE 9.  I realized later that the back-off set of 340X3 is awesome because I switched from one set of 5, to a set of 3 and a back-off set of 3 back when I was on 325.  Having my back-off sets be almost 20 lbs. over 325 is pretty cool.

253 (BW+25)X11 and 228 (BW)X20 are both Rep PRs on Dips.  That 20 rep set was brutal.  Might need to start taking video of these to keep me honest.

243 (BW+15)X4 is a Rep PR on Chins.  Video is of the 1st set and the AMRAP set.  These are okay.

Novice LP. Session 58 (Greyskull Squats and Press)

BW - 228

Press -
145X3
130X5, 7

Squat -
375X5
335X5, 8

Chin-Ups -
BW+10X3, 3
BWX7, 5

145X3 is a Rep PR.  Kind of surprised that I failed on 4 after getting 2X5 with 142.5 last week.

Was hoping for an 8 rep PR with 130, but only got to 7.

375X5 and 330X8 are both Rep PRs on Squat.  Both felt really, really good, strength-wise.  Still worried that the right adductor is so achy on off days and really lights up on my early warm-up sets.

338(BW+10)X3 is actually a Rep PR on chins.  Not gonna get too excited yet.  I'll need to start filming these.  In the past, when I added weight to chins, it led to cutting the reps ever higher.

Novice LP. Session 56 (Greyskull Squats and Press)

BW - 229

Press -
142.5X5, 5, 3
130X7

Deadlift -
370X3
330X3

Chin-Ups - BWX8, 5, 4, 4
super-set with
Dips -
BW+25X9, 9
BWX18

142.5X5 is a Rep PR on Press.  Failed pretty hard on the 4th rep of the 3rd set.

Backed off 10% and hit a strong set of 7.  Thought that was also a PR, but turns out I needed one more.

Went back and forth on how to proceed, but I'm going to move on to the next stage with a top set of 5, a 90% set of 5, and a 90% AMRAP.  Still not sure if the 90% should be X5,XAMRAP, or just XAMRAP, but we'll see how it goes.

370X3 is a Rep PR on the Deadlift.  Adjust camera angle to try and get more info.  Want to capture the bottom of the foot, and the bar path against the leg in addition to back angle.

229(BW)X8 is maybe a Rep PR on chins.  Felt only okay.

254(BW+25)X9 and 229(BW)X18 are both Rep PRs on Dips.  These are feeling good and don't seem to be giving me additional shoulder issues so far.

Novice LP. Session 51 (Greyskull Squats and Press)

BW - 229

Bench -
222.5X4
200X5, 5

Squat - 355X5, 5, 6

Chin-Ups - BWX5, 5, 5

Negative Chins (0/0/4) - BWX3, 3

222.5X4 is a Rep PR on bench.  5th rep just wasn't there.  Will give it a shot again next week, and either succeed and continue, or fail and move on with a top triple.  Forgot to film my top set, but filmed my back-offs.  Here's the 2nd back-off set.  Contemplating my elbow flare.  I thought I was keeping them in longer than this.

335X6 is a Rep PR, and 335X5X3 an LP PR, on Squats.  Squats were feeling very good today in practice, but under review, the bar seems to be drifting forward again at the bottom.  More work to do.

Chins weren't anything to write home about today.