RTS Pivot Block 5. Week 1. Day 1.

sRPE @5.5

BW - 228

600 Tempo Belt Squat - 140X8, 6, 6 @7/8

super-set with

Pin Bench - 

-    170X5 @7

-    185X3 @6.5

-    210X1 @7.5

Pull-Downs - X9, 10, 8 @~9

super-set with

1-Arm Cable Pushdowns - X16, 9 @8

Stationary Bike - SIT; 0:20/1:40; 10 minutes

Nice and quick.  I decided to add in super-setting movements, and worked up a nice, light sweat.  Also added in some spring intervals at the end which has become my habit in pivots.

RTS Pivot Block 2. Week 1. Day 1.

sRPE @5

BW - 227

6-0-0 Tempo Leg Press - 3ppsX7, 6 @7.5/8

Low Pin Bench - 

-    170X5 @7

-    185X3 @7

-    210X1 @7.5

Single-Arm Pushdowns - X9, 8 @8

Pulldowns - X10, 8, 7 @~8

Stationary Bike - SIT; 0:20/1:40; 10 minutes

Upper Push, Bottoms-Up Hacks, Curls

 sRPE @7

BW - 219

Pin Bench - 195, 205, 215, 225X1 @8/10

Dips - BWX9, 7, 6 @9.5/10

Reverse Hack Squat - SledX8, 8, 6 @8/9

Incline Curls /w Rest-Pause Partials - 25sX10/10, 9/9 @9.5/10

Guess this turned into a week of dead-stop work.

225 is a PR on Pin Bench.

Never done the Reverse/Football Hack Squat before.  The machine at the gym is an old bottoms-up model and just the sled weight was enough for me.  Was tough to break out of the hole.

Long-ROM Rest Pause Partials were brutal on Incline Curls.  

Med.-Rep Volume PRs. Week 0. Session A.

sRPE @6

BW - 218

Squat - 

315X1 @7.5

275X6 @7.5

Low Pin Bench - up to 205X1 @9

Press - 105X3 @6.5

JM Press - 70X12 @8.5

Stationary Bike - HIIT; 6 rounds / 10 minutes

Just back from a few days of travel.  Taking it REALLY easy volume-wise, as I jumped in too hard after my last trip.  I'll just do 1-2 sets per movement, and add volume as it seems advisable.  I have a lot more trips coming up in the next few months, so I will take a very conservative approach to volume to avoid DOMS and other issues that overly impact my life-at-large.