RTS Block 8. Week 1. Day 1.

sRPE @ 8

BW - 226

Pause Squat - 295X2 @7.5

Squats - 277.5X5, 5, 5 @~6

Larsen Bench - 

-    140X10 @6.5

-    145X10 @8

-    147.5X10 @10

-    140X10 @10

TnG DL - 325X6, 6, 6 @7/9

GHR - BWX12, 9, 9 @7/8

Leg Extensions - X13, 11 @5.5/6.5

Stationary Bike - SIT; 10 minutes

Training was pretty crap the last couple of weeks across illness, travel, and just general disruptions.  Also dealing with some tendinopathy in my right knee.  Hoping I'll get a solid 4 week run of training in this block.

RTS Block 7. Week 2. Day 3.

sRPE @9

BW - 228

Block Squats - 

-    315X4 @7.5

-    285X4, 4 @~6

Bench - 

-    207.5X3 @8.5

-    190X4, 4, 4 @7/8.5

-    1756X4 @7

Deadlift - 395X2 @9.5

TnG Deadlift - 330X6, 6, 6 @7/8

SM JM Press - 50X16, 11, 9 @~9

Stationary Bike - S.I.T.; 10 minutes

This session got real hard, real fast.  Not sure why.  Maybe heat, humidity, and wildfire smoke.  Hopefully next week bounces back a bit.

RTS Block 7. Week 1. Day 3.

sRPE @7.5

BW - 226

Block Squats - 

-    305X4 @7

-    290X4, 4 @~6

Bench -

-    205X3 @8.5

-    190X4, 4, 4 @7/9

-    175X4 @7

Deadlift - 385X2 @7.5

TnG DL - 325X6, 6, 6 @7/8

SM JM Press - BarX15, 14, 12 @9/10

Stationary Bike - S.I.T.; 0:20/1:40; 6 rounds

Was conservative on Block Squats, and then tried to push aggressive out of the gate for Week 1 on Comp Lifts.

Overshot just a smidge on Bench, so will likely repeat that weight next week and see if RPE comes down.

Undershot on DL (felt RPE 8, video says max RPE 7), so will look to push that aggressively again next week. 

RTS Pivot Block 7. Day 1.

sRPE @6.5

BW - 227

Beltless DL - 315X2 @6

Beltless TnG DL - 185X15, 15, 15 @4/6

303 Tempo Bench - 

-    115X5 @5.5

-    125X5 @6.5

-    135X5 @7.5

-    145X5 @8.5

050 Tempo Leg Press - 5 platesX6, 6 @6.5/7.5

Incline Bench (myo-reps) - 135X9, 3, 3, 3, 3 @9.5/8.5

DB Seated Press (myo-reps) - 

-    35sX13, 4, 4, 4, 4 @9/8

-    35sX12, 4, 4, 4, 4 @9/8

Air like mouth in gym today, so main goal was to get sets and reps in and keep sRPE sub 7.

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 6. Week 3. Day 3.

sRPE @7

BW - 225

Pause Squats - 

-    290X3 @5

-    310X3 @7

-    320X3 @7.5

Bench - 190X5, 4, 3, 4, 4 @~7.5

Deadlift - 365X3 @7.5

TnG Deadlift - 330X6, 6, 4 @~7

Smith Machine JM Press - 45X17, 13, 12 @9

Nice session.  Pause Squat bounced back from last week, Bench improved a little, an DL improved a lot.

RTS Block 6. Week 2. Day 3.

sRPE @7.5

BW - 225

Pause Squats - 

-    310X3 @7.5

-    315X3 @8

-    325X3 @9

Bench - 187.5X5, 3, 3, 3, 3 @8/7

Deadlift - 355X3 @7.5

TnG DL - 320X6, 5, 4 @~7

Smith Machine JM Press - 45X14, 14, 12 @9/10

Pause Squats were creaky today and took a step back.  We're going to reduce RPE slightly, and also add some squat accessory to the previous day to see if that keeps fitness up a little better.

Bench and DL progressed nicely over last week.

RTS Block 6. Week 1. Day 3.

sRPE @7

BW - 226

Pause Squats - 

-    325X3 @7

-    340X3 @8

-    350X3(PR) @9

Bulgarian Split Squats - +25lb. ChainX11 @7

Bench - 182.5X5, 3, 4, 4, 3 @~7

Deadlift - 350X3 @7.5

TnG DL - 315X6, 5, 3 @~7.5

Smith Machine JM Press - 

-    65X9 @9

-    45X11, 10 @9/10

Expected this session to be a bit of a bear, but it was really fun!  I didn't even realize that was a Pause Squat PR until the next day.

TnG DL is so much less fatiguing mentally.  I hope this block goes well, and we can keep that strategy for back-off sets.