RTS Block 6. Week 4. Day 3.

sRPE @7

BW - 226

Pause Squats - 

-    305X3 @5.5

-    327.5X3 @7

-    340X3 @8

Bench - 195X5, 3, 3, 2, 2 @8.5/7

Deadlift - 372.5X3 @7.5

TnG Deadlift - 345X6, 5, 4 @8/6.5

Smith Machine JM Press - 50X15, 12, 10 @~9.5

Solid session to end the training block.  Weights and e1RM finishing up on comp lifts, and pushed weight up on Supps and Accessories as well.

Week-over-Week from the end of the last block to the end of this one was quite good at 3.2%.  However, the peak e1RM Total (1107) is still the lowest since I added knee sleeves to squats.  This is mostly due to the taper and peak for the mock meet at the end of last block having not gone well.  

If we can get comparable week-over-week improvement next block, that should put peak e1RM right around my best since adding sleeves (1143).  And then hopefully we can keep stacking mostly positive blocks from there.

RTS Block 5. Mock Meet

sRPE @8

BW - 100.2 kg

Squat - 

-    370X1 @7

-    396X1 @9

-    413X1(PR) @9.5

Bench - 

-    209X1 @6

-    226X1 @8.5

-    237X1 @10

Deadlift - 

-    380X1 @7.5

-    402X1 @9

-    413XFail

Total 1052

Did full meet conditions with a 2 hr AM weigh-in with no food or drink beforehand, 30-40 minutes before and between lifts, and 8-12 minutes between attempts.  

Just barely missed weight on the back of a very casual 2 week cut (no booze for 2 weeks, low fiber the last week), but also didn't strip all the way down (underwear and singlet still on).  Good info ahead of my fall meet.

Goals were:

- lifetime PR squat at 413.  Great success.

- 237 Bench.  Exactly the right call for the day.

- 424 DL.  For sure wasn't there.

Happy with the ATPR and happy with the info we have on the other lifts.  I've got some ideas on how to get things turned around on DL, and I'm looking forward to what my coach cooks up as well to start making the push for my meet in September. 

RTS Block 5. Week 3. Day 3.

sRPE @8.5

BW - 227

High Bar Squat - 

-    275X6 @6

-    290X6 @7

-    300X6(PR) @7.5

Bench - 

-    235X1 @9.5

-    200X4 @8.5

-    185X4, 4, 4 @~7

High Paused Deadlift -

-    350X4 @8

-    330X5(PR) @7

-    315X5, 5 @6.5

DB Bench - 

-    60sX14, 12, 8 @10

-    50sX11 @10

Face Pulls - X17, 14, 12 @10

 Another PR on HBS, but Bench was slightly off compared to last week.  It's tentatively starting to look like a trend for comp lifts to be a bit flat in Week 3, but we'll just have to see how things go with next week's mock meet.

Really focused in on the DLs Paused below the Knee.  Used the same top weight as the last two weeks, and it felt much more in control.  First back-off set of 5 is a Rep PR.

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.

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.