RTS Week 9 - Day 2

2nd Mesocycle

Week 3 of Mesocycle, Week 3 of Volume Phase

Bench
265x5 @ 7.5
280x5 @ 9 (initial)
280x4 @ 9.5
265x5 @ 9 (load drop)
265x4 @ 9.5

Bent Row
205x5 @ 7
225x5 @ 8
245x5 @ 9 (initial)
260x5 @ 10
225x5 @ 8 (load drop)

Dips
BWx13 (+2)
BWx13 (+2)
BWx13 (+2)

DB Curls
50x7 (+1)
50x7 (+1)
50x7 (+1)

YTI's
2 sets

Notes
This is week 3rd of the mesocycle.  I've begun ramping up a little bit this week based on feel.  I still need to keep my training objectives in mind:  work capacity and ability to grind.  This is why I'm sticking with the sets of 5.  Both are definitely improving.  I need to remember these objectives as I gradually dip into higher weights.  Working in the 9, 9.5, and 10 RPE range is going to accumulate fatigue at a faster rate, but I left plenty in the tank the first couple weeks to leave myself a little wiggle room.

For comparison, I've pasted my first bench workout after the deload 3 sessions ago on 2/28:
250x5 @ 7.5
265x5 @ 8.5 (initial)
265x5 @ 9.5
255x5 @ 9.5 (load drop, cut last set due to hitting max fatigue)

I'm starting to really appreciate how auto-regulation works.  My notes for the 2/28 session say "bench was super weak tonight and I had no stamina."  I couldn't even finish 5 sets. Instead of freaking out, I stayed within the RTS protocols and just did the amount of work that needed to be done on that day to force adaption.  Today's session shows how working within the RPE's kept me moving in the right direction.  I'm not totally comfortable with where I'm at in week three (hence the additional volume week), but its definitely moving in the right direction.