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 6. Week 4. Day 1.

sRPE @8

BW - 227

Squats - 

-    350X4 @7

-    362.5X4 @8

-    375X4 @9

Larsen Bench - 

-    135X10 @6.5

-    145X10 @7.5

-    155X10(PR) @9.5

-    147.5X10 @9

Deadlift Paused Below Knee - 330X5 @8

RDL w/Straps - 300X5, 3 @~9

Hammer Incline - 

-    70X10 @7.5

-    80X10 @9

-    90X7 @10

-    80X8 @10

Tough session as I pushed weight a little bit on everything here in the final week.  Everything came in more or less on target except for the RDLs where coach called for a 25+ lb. jump that wasn't quite there for 6 reps @ RPE 8.

RTS Block 6. Week 3. Day 1.

sRPE @7

BW - 228

Squats -

-    345X4 @7

-    362.5X4 @8.25

-    372.5X4 @9

Larsen Bench - 

-    135X10 @6.5

-    145X10 @8

-    152.5X10, 10 @8.5/9.5

DL Paused below Knee - 325X5 @7.5

RDL w/Straps - 275X6, 5 @8/7

Hammer Incline -

-    75X10 @7.5

-    80X10 @8.5

-    85X10, 10 @~10

Was originally targeting 375 for today, but backed off slightly after the first two ramping sets.

Repeated last week's weights on Larsens and Paused DLs, but at lower RPEs.

Pushed weight a lot on RDLs and a little on Hammer Incline.

RTS Block 6. Week 2. Day 1.

sRPE @7.5

BW - 227

Squats - 

-    337.5X4 @6.5

-    352.5@4 @7

-    367.5X4 @8.5

Larsen Bench - 

-    140X10 @7

-    145X10 @8.5

-    152.5X10(PR) @10

-    142.5X10 @8.5

DL Paused Below Knee - 325X5 @8

RDL w/Straps - 265X6, 5  @7.5

Lever Incline - 

-    70X10 @6.5

-    80X10 @8.5

-    85X10  @9.5

-    85X8 @10

Humidity was rampant in the gym today, but still managed to push weight on everything while still keeping target RPE and general fatigue in check.

RTS Block 6. Week 1. Day 1.

sRPE @7

BW - 225

Squats - 

-    332.5X4 @6.5

-    245X4 @7.5

-    360X4 @9

Larsen Bench - 

-    135X10 @5.5

-    145X10(PR) @7.5

-    150X10(PR), 10 @9/10

DL Paused Below Knee - 315X5 @7.5

RDLs w/Straps - 255X6, 5 @~8

Hammer Incline -

-    60X10 @6.5

-    70X10 @8

-    80X10, 9 @10

Fun session to kick off the new block.  Nice mix of different things.

RTS Block 5. Week 2. Day 3.

sRPE @8.5

BW - 227

High Bar Squat -

-    275X6 @6

-    285X6 @7

-    295X6(PR) @8

Bench - 

-    232.5X1 @9

-    205X4 @8.5

-    185X4, 4, 4 @~7

DL Paused below knee w/Straps* -

-    350X4 @8.5

-    325X5 @7

-    315X5, 5 @~7

Hammer Incline - 60X16, 14, 12, 12 @10

Face Pulls - X16, 15, 12 @10

2+ Rep PR on HBS.  

Bench technique felt the best it's felt since I started to tighten up to comp standards.

Pinched the palm of my index finger between two plates loading DL, and raised a blood blister under one of my calluses.  Had to strap up from there on.

For DB Bench, the knurling on the handles definitely felt like it was going to take the top of the blister off, so I switched to Hammer Incline.

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.

Training: Squat/Legs Day and Bench/Upper Day

Squat/Legs

sRPE @6

BW - 228

Squats - 

-    265X3 @6

-    275X3 @6.5

-    285X3 @7

-    295X3 @8.5

Marrs Bar GM - 175X10, 8 @9.5

FFE BSS - BWX13, 10 @~10

Single-Leg Seated Machine Curls - X10, 9 @10

Machine SL Calf Press - X14, 12 @~10

Bench/Upper

sRPE @6

BW - 226

Bench - 

-    175X3 @6.5

-    185X3 @7

-    190X3 @8

Hammer Rows - 70X14, 10 @~10

Hammer Incline - 70X12, 9 @10

Cable Rear Delt Flyes - X10, 8 @10

Machine Preacher Curls - X10, 8 @10

Forearm didn't much like those preacher curls.

Training: Upper

sRPE @6

BW - 225

Bench - 

-    170X3 @6

-    175X3 @7

-    180X3 @7.5

-    185X3 @7

-    195X3 @8.5

Hammer Row - 70X12, 11 @10

Hammer Incline - 70X12, 10 @10

Cable Rear Delts - X12, 9 @10

Gaspari Bar Curls - 45X13, 11 @10

Stationary Bike - HIIT; 0:25/1:35; 12 minutes

Had fun today.

Training: Upper

sRPE @6

BW - 227

Bench - 

-    165X3 @6

-    170X3  @6

-    180X3 @7

-    185X3 @8

Hammer Row - 70X11, 10 @~10

Hammer Incline - 70X9, 9 @10

Cable Rear Delts - X10, 9 @10

Gaspari Bar Curls - 45X12, 10 @10

Tried adding some kind of curl back in.  No forearm discomfort during the session, but a little the next day.

Training: Bench

sRPE @6

BW - 223

Bench -

-    165X3 @5.5

-    170X3 @6

-    180X3 @7

-    185X3 @7.5

-    190X3 @8

NG CS Rows- 100X14, 8, 7 @~10

Lever Incline Press - 70X11, 9, 7 @10

Stationary Bike - HIIT; 0:25/1:35; 14 minutes

Increased sprint interval length, and reduced number of rounds.  20 second sprints were getting kind of boring at 20 minutes, so trying a little double progression.  

Training: Bench and Squat

10/2/25

BW - 224

Bench -

-    165X3 @6

-    170X3 @6.5

-    180X3 @7

-    185X3 @7.5

-    190X3 @8

CS Rows - 100X13, 10, 9 @10

Lever Incline - 70X11, 9, 7 @10

Stationary Bike - HIIT; 0:20/1:40; 20 minutes

10/8/25

sRPE @6

BW - 224

Squats -

-    265X3 @5.5

-    275X3 @5.5

-    285X3 @7

-    300X3 @7.5

-    310X3 @8.5

Marrs Bar GM - 175X9, 8, 7 @~9.5

Leg Press - 3ppsX9, 8, 7 @~9.5

Stationary Bike - HIIT; 0:20/1:40; 20 minutes

Training: Bench

sRPE @7

BW - 222

Bench - 

-    165X3 @6

-    170X3 @6

-    175X3 @7

-    185X3 @7.5

-    190X3 @8.5

Lever Incline - 70X11, 8, 6 @~10

Lat Pushdown - X10, 8, 5 @~9.5

super-set with

Machine Laterals - X10, 9, 7 @10

Stationary Bike - HIIT: 0:20/1:40; 18 minutes

Still dealing with some issues, but felt like I could bench today.

Workouts: Last 2 sessions

Thursday:

BW - 223

Hammer Incline - 70X8, 8, 7 @~8

Machine Press - X9, 8,7 @~8

super-set with

Machine Flyes- X8, 6, 6 @8/9

Cable Straight-Arm Pushdown - X12, 9, 8 @~8

Machine Laterals - X11, 9, 8 @8/9

Monday:

BW - 225

SSB Squat -

-    up to 300X1 @8.5

-    250X5 @8

Reverse Safety Bar Box Squats - 210X3, 3, 3 @~7

Chest-Supported Giant Sets -

-    Rows - 90X10, 8, 8 @7/8.5

-    Scapular Retractions - 90X5, 4, 4 @7/8

-    Finger Curls - 5, 4, 2 @8/10

Stationary Bike - HIIT; 0:20/1:40; 14 minutes

Had some health issues the last week that interfered with training.

Reap What You Row Week 4. Day A.

sRPE @7.5

BW - 224

BB Rows -

-    up to 225X3 @9

-    161X8  @6.5

-    185X6, 6 @8/8.5

Pulldowns - X9, 8, 7 @8

Hack Squats - 100X8, 8, 6 @8

super-set with

Lever Incline - 70X8, 8, 7 @8

BB Curls - 65X9, 7, 6, 7 @8/9

I thought I was really strong on Rows today, until I realized the bumpers I was using were 15 kgs and not 45 lbs.  

Still that's around a 10 lb. increase in E1RM over the last few weeks even while working around elbow and wrist issues. Not a bad place to be in the last week of this block.

I'll pivot next week to a more balanced S/B/D/R block (like the previous one) to assess where I'm at, and then plan my next move.

Reap What You Row Week 2. Day A.

sRPE @7.5

BW - 224

BB Rows - 

-    195X3 @7

-    165X8, (add straps) 8, 8 @~8

Pulldowns - X8, 8, 9 @8/9

Hack Squats - 100X8, 7, 7 @~8

super-set with

Lever Incline Press - 70X8, 7, 7 @8

BB Curls - 65X8, 7, 6, 6 @~8

Rower - HIIT; 0:20/1:40; 10 rounds

Was able to increase volume again on this session.  However, elbow pain is fading over the weekends, and then peaking following training sessions.  I tried adding straps part way through back-off rows to see if that would help, and it maybe did a little.

I think I need to switch to stationary bike for my HIIT for a while and see if laying off the rower makes a difference.  Just got up to 20 minutes on the rower, but may have to back off that initially when switching movements.  

Son of a Bench Week 12. Day "C".

sRPE @7.5

BW - 224

Bench - up to 225X1 @8

Lever Incline - 100X9, 8, 7 @~9

Reverse SSB Box Squats - 210X3, 3 @7.5/9

FFE BSS - BWX10, 9 @8.5/9.5

Chins - BWX1, 1 @~8*

super-set with

Seated Leg Curls - X11, 10 @8.5/9.5

Pushdowns - X17, 14 @~9

super-set with

Machine SL Calf Press - X13, 10 @~10

Coming back from a long camping weekend.  Kind of went in and did whatever I felt like doing, but ended up with mostly a "Day C" vibe.

Bench actually felt pretty good.  Maybe a slight peak from the time off.

Got a wild hair to do "Eliminators" (Reverse SSB Box Squats).  Kind of cheated them, though, because I forgot you need to keep the pad high on your neck and a loose grip on the handles to really get the upper back stress you want from these. 

Also threw in some Front Foot Elevated Bulgarian Split Squats (Both Feet Elevated Split Squats?  not sure which is clearest).  I'm thinking these are a likely component of a future Squat specialization block, so wanted to start re-familiarizing myself with them.

My left elbow is generally slightly aggravated all the time now, and starting to having some lingering discomfort in the right.  I've been in some kind of pressing specialization going back to December, and I'm thinking having all this travel interfering with training in June may be an opportunity to just kind of mess around in the gym the rest of the month, and then pivot to something else when I get a clear runway.