Begin New Macrocycle: RTS Week 7 - Day 1

2nd Mesocycle
Week 1 Mesocycle, Week 1 Volume Phase

***Begin Fatigue Percent Utilization***

Squat (5x5 using load drop)
275x5 @ 7 RPE
295x5 @ 7.5 RPE
315x5 @ 8 RPE  (initial)
315x5 @ 9 RPE
295x5 @ 8.5 RPE (load drop)

Romanian Deadlift (straight sets)
225x5 @ 7 RPE
225x5 @ 7 RPE
225x5 @ 8 RPE
225x5 @ 8 RPE
225x5 @ 8.5 RPE

Leg Press
270x8
270x8
270x8

Calve Raises
185x8
185x8
185x8
185x8

Planks
1:15
1:15
1:15 (+15 per set)

Conditioning
Row Sprints
500m x 1:40
500m x 2:00

Macro Cycle Goals
-I'm going to focus on improving my ability to grind heavy reps this macrocycle.  This is a really big weakpoint for me on certain lifts.  Specifically, bench and deadlift.  Squat not so much.  I've mentioned before that I'm a "fast" lifter.  This might be true, but there is still utility in working on my ability to grind.  I'm able to generate a lot of speed at the start of the lift.  Usually this propels me straight through my weak point.  When I use near maximal weights, obviously my ability to generate speed (force) is dampened.  So, I hit my sticking point and my weak point becomes glaringly obvious (I'm talking about bench specifically here).

-To fix this I need more heavy rep work, a la 5x5, 6x4, etc.  More work results in more time under tension at my weakest point.  As fatigue sets in, I'll be forced to grind though the weak point without as much speed.

-A secondary goal is improve work capacity.  Right now I'm place higher value on overall fitness than absolute strength.  I've placed two H.I.I.T. days directly after legs on Monday/Thurs.  Wednesday is light conditioning with more core work.  Again, the answer is higher volume.

-The volume stage of this macrocycle will utilize load drop and repeats.  Repeats (315x5 @ 8; 315x5 @ 8.5) are good for work capacity and rep grinding.  Load drops build muscle due to higher overall volume.

-I'm shooting for 5% fatigue for a total of 30% on 6 main lifts: Squat, Bench, Bent Row, Deadlift, Front Squat, Overhead.  Today for instance, I hit my 315x5 @ 9 RPE.  This is the heaviest set for the day.  I drop the weight by 5% to 295.  I only did one set there because I "ran out," but ordinarily I would keep going until I hit a 9 RPE at 295.