RTS Block 4. Week 4. Day 2.

sRPE @8.5

BW - 229

Squats - 

-    395X3 @9

-    340X4, 4, 4 @6/7

CG Bench -

-    215X1 @8

-    185X4 @6

-    190X4 @7

-    192.5X4 @8

Pull-Ups w/Straps - BWX5(PR), 4, @~10

DB Incline Rows w/Straps - 65sX14, 9 @10

Pulldowns - X10, 8 @10

Sleep was bad the last two nights and flooding in the gym spiked the humidity so this session was rough.

Managed to add weight on Squats but RPE definitely went up, and I think depth was just passable.

Also, started to get a ton of arm pain across my brachialis area and triceps.  Tried relaxing my arms a bit, but then the bar started rolling down my back out of the hole. Then I tried brining my elbows up a bit to try and create a shelf that way, but it wasn't much better.

Lingering arm pain slapped an unexpected ceiling on close-grips.  12 lb. drop over last week.  Glad it's the last week of the block.

Unexpected PR set of pull-ups at this BW even after all the arm pain, so....wtf.

RTS Block 4. Week 3. Day 2.

sRPE @7

BW - 224

Squats - 

-    390X3 @8

-    345X4, 4, 4 @5.5/6.5

CG Bench - 

-    227.5X1 @8

-    195X4 @6.5

-    200X4 @8

-    202.5X4(PR) @8.5

Pull-Ups w/Straps - BWX5, 3 @10

DB Incline Rows w/Straps - 65sX10, 8 @~10

Pull-Downs - X9, 7 @10

4 plates getting oh-so-close.

RTS Block 4. Week 2. Day 2.

sRPE @6.5

BW - 228

Squats - 

-    up to 385X3 @8

-    340X4, 4, 4 @5.5/7

CG Bench - 

-    up to 225X1 @8

-    185X4 @6

-    195X4 @7.5

-    200X4(PR) @9.5

Pull-Ups - BWX4, 3 @~10

DB Incline Rows w/Straps - 60sX12, 9 @10

Pull-Downs - X10, 9 @10

Squats feeling pretty good.

On Bench  supplements this block, the back-off protocol is ramping RPE.  I've been doing straight weight with short-ish rests and letting the RPE ramp as fatigue builds.  Coach wants me to ramp weight on back-off sets instead of doing straight sets even if it means longer rests.  I was probably a little too aggressive with the weight jumps here, but Rep PR.

RTS Block 4. Week 1. Day 2.

sRPE @6.5

BW - 226

Squats - 

-    up to 375X3 @8

-    335X4, 4, 4 @~7

CG Bench - 

-    up to 215X1 @8

-    185X4, 4, 4 @~7

Pull-Ups - BWX4, 4 @10

DB Incline Rows w/Straps - 60sX11, 9, @10

Pull-Downs - X10, 9 @~10

Fun session.  Squats moved well, and close-grips felt very strong.

RTS Block 3. Week 4. Day 2.

sRPE @8.5

BW - 225

Bench - 

-    175X8 @8

-    190X5 @8

-    205X3 @9.5

-    220X1 @9

Incline Bench - 155X7, 5, 5 @9/8

OH Rope Extensions - X15, 15 @10

Pull-Ups - BWX3, 3 @~10

Pull-Downs - X12, 11, @10

DB Incline Rows w/Straps - 

-    60sX11 @10

-    65sX8 @9.5

Felt good coming in, but Bench quickly aggravated the forearm stress I had from Squatting the day before, and that made all pressing movements and pullups a chore.  Expect that to fade with a day of rest.  

RTS Block 3. Week 3. Day 2-3; Week 4 Day 1.

Week 3. Day 2.

sRPE @6.5

BW - 227

Bench - 

-    175X8 @8

-    190X5 @8

-    205X3 @8.5

-    227.5X1 @9.5

Incline Bench - 155X9, 8, 6 @9

OH Rope Extensions - X16, 15 @10

Pull-Ups - BWX3, 3 @10

Pull-Downs - X9, 7 @10

DB Incline Rows w/Straps - 65sX9, 7 @10

Week 3. Day 3.

sRPE 9.5

BW - 226

Deadlift - 

-    340X5 @6.5

-    355X5 @8

-    365X5 @9

Pause Squat - 

-    up to 370X1(PR) @9.5

-    315X4 @8

-    285X4, 4 @5/6

1-1/4 Bench -

-    145X4 @7

-    150X4 @8

-    155X4 @8.5

GHR - BWX12 @10

CS Rows - 115X14 @10

Week 4. Day 1.

sRPE @7

BW - 230

Squats - 

-    325X5 @5

-    355X5 @7.5

-    370X5 @8.5

Spoto Bench -

-    185X3 @7.5

-    195X3 @8.5

-    205X3(PR) @9

Deficit Deadlift -

-    355X3 @7

-    325X4, 4 @6

Hammer Incline - 70X15, 10 @10

Several health and schedule challenges over the last week.  I got another Pause Squat PR, but that was the hardest training session of the block.

Conversely, Squats were flying yesterday, and everything felt great.  [shrugs]

I suppose I've been doing Spoto Bench for 2 blocks now and it's ok to start calling out PRs on that here at the end of this block.

RTS Block 3. Week 2. Day 2.

sRPE @6.5

BW - 227

Bench - 

-    170X8 @8

-    190X5 @8

-    200X3 @8

-    225X1 @9

Incline - 150X9, 7, 6 @9.5/8

Rope OH Extensions - X15, 12 @10

Pull-Ups w/Straps - BWX3, 3 @10

Pull-Downs - X11, 10 @10

DB Incline Rows w/Straps - 65sX12, 8 @10

Solid session.

RTS Block 3. Week 1. Day 2.

sRPE @6.5

BW - 223

Bench - 

-    160X8 @7.5

-    185X5 @8

-    200X3 @8.5

-    220X1 @8.5

Incline Bench - 145X8, 7, 6 @~8

OH Cable Extensions - X16, 15 @10

Pull-Ups - BWX3, 2 @10

Pull-Downs - X9, 7 @10

DB Incline Rows w/Straps - 65sX11, 8, @10

Nice session.  Moved quickly.  

Bench drop off from end of last block was fairly minimal on top end strength even with the ladder sets.  I like relatively small e1RM drop off after a pivot/deload as a sign that it may have been well structured.

RTS Block 2. Week 5. Day 2.

sRPE @7.5

BW - 226

Squats - 

-    up to 330X2 @8.5

-    270X5, 5 @~6

Spoto Bench - 

-    170X3 @6.5

-    182.5X3 @8

-    192.5X3 @8

Dips - BW+25X7, 6 @~8

RDL w/Straps - 290X7(PR) @10

Pullups - BWX4, 4 @~10

Pulldowns - X8, 7, 5 @~9

Squats were still a bit of a struggle today, but not as bad as last week.

Everything else was awesome. 

Maybe unlocked something with my pause on the top set of Spoto Bench.  We'll see.

PR set of RDLs.

RTS Block 2. Week 4. Day 2.

sRPE @8.5

BW - 221

Squats - 

-    335X2 @9

-    270X5, 5 @~7

Spoto Bench - 

-    175X3 @7.5

-    185X3 @9

-    192.5 Fail on 3

Dips - BW+25X8, 5 @~8

RDL w/Straps - 290 Fail on 5

Pullups - BWX4, 3 @10

Pulldowns - X8, 7, 6 @10

Performance cratered across the board.  Gonna chalk it up to life stress and move on.

RTS Block 2. Week 3. Day 2.

sRPE @7

BW - 225

Squats - 

-    up to 345X2 @8.5

-    280X5, 5 @~6.5

Spoto Bench - 

-    170X3 @6

-    175X3 @7

-    185X3 @8

Dips - BW+20X8, 5 @9/8

RDL w/Straps - 280X7 @9

Pullups w/Straps - BWX4, 3 @~10

Pulldowns - X6, 8, 8 @9/10

Everything was feeling good today.  Was able to push weight up on just about everything.

RTS Block 2. Week 2. Day 2.

sRPE @7.5

BW - 227

Squats - 

-    up to 340X2 @8.5

-    280X5, 5 @7

Spoto Bench - 

-    160X3 @6.5

-    170X3 @7

-    182.5X3 @8

Dips - BWX10, 6 @9/8

RDL w/Straps - 285X7(PR) @9.5

Pullups - BWX3, 3 @9.5

Pulldowns - X7, 6, 7 @~9

Out late for the wife's birthday the night before, and was dragging some ass coming into the gym.  Squats felt unstable at the bottom on warm-ups and slow over 300lbs.  Just chipped last week's weight.

Also chipped top set on Spoto's just trying to rally.

Back half of the session was a little better with a Rep PR on RDLs.

RTS Block 2. Week 1. Day 2.

sRPE @8

BW - 227

Squats - 

-    up to 335X2 @8

-    275X5, 5 @~7

Spoto Bench - 

-    165X3 @6.5

-    170X3 @7

-    180X3 @7.5

Dips - BWX7, 6 @~8

RDL w/Straps - 225X5 @10

Pullups - BWX3, 2 @10

Pulldowns - X7, 6, 7 @8.5/9.5

Back was feeling much better today, and Squats were fun.  I wasn't sure what I'd be able to tolerate, but I did ramping doubles starting at 275, and ended up only 10 lbs. shy of my initial target for starting the block.  Confident I'll zoom past that starting next week once back discomfort has fully dissipated.

Bench was actually much harder as I had trouble getting my legs at their usual angle because of the low back tightness.  Had to go with feet more in front of me than out to the side.

Very tentative on RDL.  Just kind of gave up on them.

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.

Squat, Pullups, Triceps

sRPE @8

BW - 224

Squat - 

-    up to 355X1 @9

-    315X1, 1, 1 @6/7

Pull-Ups - BWX5, 4, 4 @~10

Pull-Downs w/ rest-pause partials - X12/7@10

EZ Incline Extensions - 35X17, 16, 15 @~10

Not ideal conditions as I was low on sleep, working out in the morning on no food, and gym was swampy.  I would have liked to have done better on comp squat than last week's pause squat, but oh well.  I have a couple of weeks to see if I can make some jumps.

Unassisted Pull-Ups are about 2 reps stronger than they were when I tested them at the beginning of this block, so that's nice.

Incline Extensions with the EZ bar were interesting.  Harder than with a single DB, but easier than with a cable attachment.

SSB, Pull-Ups, Triceps

sRPE @7

BW - 225

SSB Squat -

-    up to 295X1 @9

-    205X6, 6, 6 2~6.5

Pull-Ups - BWX3, 3, 3 @~10

Machine Pullovers w/ rest-pause partials - X13/12 @~10

Pushdowns - X15, 13, 11 @10

Top set of SSB may tie a PR depending on how much weight I'm crediting the SSB with.  I've decided I'm just gonna call it +20, but I may have factored it at +25 previously based on the Rogue SSB.  If I lift more later, it won't matter.

Haven't really done pronated pull-ups for sets in a while.  I really like wide-grip pronated on pull-downs, so I thought I'd try some pronated pull-ups for a while.  I may mess around with bands on these to get more total reps. 

Maintenance. Week 2. Session D.

sRPE @5

BW - 212

Curls - 55X18, 13 @7.5/9.5

Pull-Ups - BWX4, 3 @~10

Rower - HIIT; 10 minutes

Maintenance. Week 1. Session D.

 sRPE @6

BW - 210

Curls - 55X17 @10

Pull-Ups - BWX4 @10

Rower - HIIT; 6 rounds / 10 minutes

BBM Gen.S+C Block 1. Cycle 4. Session B-ish.

sRPE @ 5

BW - 205

Pause Swiss Bar Bench - 

160X5 @7

150X5, 5, 5 @~6

Pull-Ups - BWX4, 4, 3, 3 @9.5/10

super-set with

GHR Sit-Ups - BWX12, 12, 10, 10 @7/7.5

Rushed for time, but also leaving town at the end of the week.  Just slapped some stuff together.

BBM Gen.S+C Block 1. Cycle 3. GPP Session A.

sRPE @6

BW - 206

Pull-Ups - BWX5, 5, 4, 4 @9/10

Toes-to-Bar - BWX4, 4, 4, 4 @6.5/7.5

Rope Curls - X17, 14, 12 @9/10

super-set with

Rope Pushdowns - X15, 12, 10 @8.5/9.5

GHR Sit-Ups - BWX10, 10, 10 @~7.5

Rower - HITT; 6 rounds/12 minutes

Missed the last GPP session of last week and so folded it into this session.  Except I didn't feel like doing double conditioning.  I have a 20-25 minute walk each way to the gym anyhow.