RTS Block 4. Week 4. Day 3.

sRPE @8.5

BW - 228

SBS - 285X7(PR), 6, 7 @~7

Bench -

-    207.5X3 @8

-    235X1 @9

-    185X5, 5, 5 @6/7

Deadlift Paused below knee -

-    360X3 @8

-    340X4(PR) @8

-    315X4, 4 @6

DB Bench - 70sX12(PR), 8, 9 @~10

Tough session to end the block, but 3 Rep PRs on supplemental lifts.

Went 395X3, 235X1, and 405X3 on SBD this week.  On weight alone, that's a 1035 total.  That's 65 lbs. over my meet PR, and only 80 lbs. away from my lifetime PRs.  Those lifetime PRs include questionable depth on squats, and TnG on Bench with butt coming off the bench.  It will feel good to pass those strict.

Next block is a "Tier 1" peaking block that will end in a mock meet.  I don't think it's unreasonable to expect to beat my lifetime heaviest Squat of 410 if things go at least moderately well.  Beating 255 on Bench and 450 on DL seem fairly unlikely in just one more block.

I'm still looking for a meet in the fall to try and sweep my lifetime PRs in an actual meet, but we'll see.

Also need to work on strategies to mitigate heavy squats beating up my arms.  That'll be agenda item #1 for my live call with my coach next week.

Bench, Legs

sRPE @7

BW - 221

Bench - 

-    up to 250X1 @10

-    205X1, 1, 1 @6/7

Belt Squat - 105X11, 9, 8 @~9

Smith Machine Incline Bench - 65X10, 12, 12 @8/10

Leg Extensions - X12, 11, 9 @10

Top set on Bench was a real grind.  That puts my rolling "gym week total" at 1060.  Probably still have some headroom to push that up on Deadlift and Squat in the coming week, but everything would likely have to be perfect to add to the Bench.  Or maybe get a hand-off.  Maybe.

My new, Mike Israetel inspired technique on Belt Squats continues to feel great.  No longer a high fatigue, low-specificity Squat supplement, but rather a smooth, hard-burning compound quad accessory.

I don't think I've ever actually done any kind of Pressing, Squatting, etc. in a Smith Machine before.  Always just used it for Inverted Rows and BW JM Press.  Everyone always talks about Smith Machine like it's "weenie," etc., so I expected to be able to use more weight than I could for barbell Incline.  NOPE.  Glad I decided to warm-up a little instead of just jumping to a couple of 25s+.

Still had some gas left, and threw on some more quad assistance.

Squat, Pullups, Triceps

sRPE @8

BW - 222

Squat - 

-    up to 385X1 @9

-    315X1, 1, 1 @6/7

Pull-Ups - BWX5, 4, 4 @10

Pull-Downs /w rest-pause partials - X13/7, 8/4 @10

1-Arm DB Incline Extensions - 15X14, 13, 11 @~10

+30 lbs. on Squat over last week.  Got good sleep over the weekend, and temperature and humidity in the gym weren't too bad.  Bounce out of the hole felt on point in warm-ups, and that's when I was pretty sure I would have a good day.

That's a 1055 gym total from last week's Bench session to today.  That's 20#s over what I think was my past, best week of SBD.  Also, a 301.7 DOTS?  I've never really tracked that.  My best DOTS in competition was 268.4.

1-arm DB Incline extensions felt most comfortable of all the variations so far.  Not sure if that's just getting acclimated or not.  I'll try it with the EZ bar again next week and see if they feel easier than previous or not.