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. Taper. Day 1.

sRPE @7.5

BW - 224

High Bar Squat - 

-    285X6 @6

-    295X6 @6.5

-    310X6(PR) @7.5

Larsen Bench -

-    185X5 @8

-    192.5X5 @9

-    175X5 @7

High Pause DL - 

-    350X4 @7

-    340X5 @7.5

-    315X5, 5 @6.5

Incline Bench - 

-    140X10, 8, 15 @7.5/10

GHR - BWX15, 12 @~10

Everything felt good-to-strong except Larsens which were heavy for some reason.

RTS Block 5. Week 3. Day 1.

sRPE @8

BW - 231

Pause Squats - 

-    315X3 @5

-    325X3 @5.5

-    345X3(PR) @7

Larsen Bench - 

-    165X5 @5

-    185X5 @7.5

-    195X5(PR) @9

Deadlift - 

-    410X1 @8

-    350X3, 3, 3 @7/7.5

Incline Bench - 135X12, 10, 15 @8/10

GHR - BWX14, 13 @~9

PRs on Pause Squats and Larsens, and DL top single felt the best it has all block.

RTS Block 5. Week 2. Day 1.

sRPE @7.5

BW - 229

Pause Squats -

-    310X3 @5

-    325X3 @6

-    340X3(PR) @7

Larsen Bench - 

-    175X5 @7

-    185X5 @8

-    192.X5(PR) @9

Deadlift - 

-    405X1 @8

-    350X3, 3, 3 @~7

Incline Bench - 135X14, 12, 10 @~10

GHR - BWX16, 13 @~10

Solid session.

RTS Block 5. Week 1. Day 1.

sRPE @7.5

BW - 227

Pause Squats - 

-    305X3 @5

-    315X3 @5.5

-    335X3(PR) @7

Larsen Bench - 

-    155X5 @5.5

-    175X5 @7

-    190X5(PR) @9

Deadlift - 

-    410X1 @9

-    345X3, 3, 3 @7/7.5

Incline Bench - 130X12, 11, 11 @8/10

GHR - BWX16, 13 @~9

Solid session to start the block.  PRs on Pause Squats and Larsens.  DL was a bigger stepback to start the block than I'd hoped, but hopefully it charges forward from here.

RTS Block 2. Week 5. Day 1.

sRPE @7

BW - 228

Deadlift - 

-    up to 412.5X1 @9.5

-    315X4 @4.5

-    325X4 @6

-    340X4 @7

Larsen Bench - 137.5X10, 10, 10 @7.5/9

Low Pin Squats - 

-    245X5 @6.5

-    265X3 @7.5

DB Bench - 

-    65sX13, 9 @10

-    60sX10  @10

Incline DB Rows w/Straps - 70sX9, 8, 7 @10

Was hoping for a PR double on DL, but ended up only being able to pull a single chipping last week's weight.  I did some extra warm-up volume trying to work on a technical note from my coach.  Not sure if the extra volume, or the changes might have impacted top set this week or not.  Back-offs were fine, and all the other work was fine-to-good.

RTS Block 2. Week 4. Day 1.

sRPE @7.5

BW - 224

Deadlift - 

-    410X2 @8.5

-    345X4 @5.5

-    350X4, 4 @7.5

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

Pin Squats - 

-    250X5 @7

-    265X3 @7.5

DB Bench - 65sX11, 9, 6 @10

DB Incline Rows w/Straps - 

-    65sX8, 6 @10

-    60sX7 @10

Solid session.  If I feel good next week, I'll likely go for a PR double on DL.

Finally got 3X10 with 135 on Larsens.  The burn is real.

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 2. Week 2. Day 1.

sRPE @7.5

BW - 223

Deadlift - 

-    up to 385X2 @7.5

-    325X4 @5

-    340X4 @6.5

-    350X4 @7

Larsen Bench - 135X10,10, 8 @7.5/10

Squat to Low Blocks -

-    235X5 @6.5

-    255X3 @6.5

DB Bench - 60sX14, 11, 8 @~10

DB Incline Row w/Straps - 60sX8, 7, 6 @10

Still have some low back discomfort in everyday life, but I didn't perceive it to impact my performance today (besides cinching my belt down extra tight for DL and Squats).

RTS Block 2. Week 1. Day 1.

sRPE @9

BW - 229

Deadlift - 

-    up to 370X2 @7

-    315X4 @5

-    325X4 @6

-    335X4 @8

Larsen Bench - 135X10, 10, 8 @7.5/9

Very Low Pin Squat -

-    225X5 @6.5

-    245X3 @7.5

DB Bench - 60sX13, 10, 10 @9.5/10

Tweaked my back slightly on top set of DL but the discomfort steadily increased throughout the session.  Made everything after increasingly difficult.  Skipped the DB Rows programmed for the end of the session.  

I expect it will be slightly better for next session.

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