RTS Week 12 - Day 2

2nd Mesocycle

Week 6 of Mesocycle, Week 2 Intensity Phase

Bench
275x1 @ 7
295x1 @ 7.5
315x1 @ 8
325x1 + 1 (missed double)
335x1 @ 9.5

Bent Row
225x3 @ 7.5
275x6 @ 10 (raw) (PR)
305x3 @ 9.5 (straps/belt) (PR)


Dips
BWx5
BWx5
35x3
55x3
70x5 (PR)
90x5 (PR)
BWx15


Curls supersetted w/ YTI's
40x12; 55x4; 55x6
3 sets

Notes
Last heavy bench day of the mesocycle.  Overall, I'm pleased with hitting 335, which is 5 pounds off my all time PR set at the meet last October.  I was around 249 at the time, but cut 11 lbs of water so I was 238 at the 24 hour weigh in.  Today I was basically just as strong, except 238 was my true bodyweight this morning. The missed 325 double - I just couldn't grind out the second rep..  I was pretty pissed because grinding was the entire point of this mesocycle, but I guess the end goal is to get stronger.  Generally, I think my chosen rep schemes accomplished that pretty well.

Rows felt great.  I like tracking both raw double overhand and straps/belt.  90% of my training on this lift is raw - it keeps me honest.  However, I think straps/belt are a better test of absolute strength.  People might disagree with me, but the point is to move maximal weight on plane.  Straps and a belt help this.  Much like laying down on a padded, secured flat bench helps you move more weight on a verticle plane.

Felt good dipping 2 plates.