Frank (12/13): RTS Volume, "Lockout"

Not really a lockout day since I did very little "lockout" work and more full-range work.

Bench Press, Speed Workups
3x155 @ 7 (?)
3x155 @ 7
3x155 @ 7
3x155 @ 7
3x155 @ 7
3x155 @ 7
2x270 @ 9-10
I'm not sure how to rate the speed sets. The RTS Manual says that a 7 is a speed set, but given the low percentage of my max and the low weights, it certainly wasn't a 7. Whatever. I think that maybe I might have had another rep in me at 270, but I'll leave it at a potential 10 for now.

Close-Grip Bench
5x225 @ 8
5x225 @ 9
5x225 @ 10
5x205 @ 8
5x205 @ 8
I didn't expect that third set to be so hard, so I dropped the weight. I've kind of forgotten how to properly do close-grip benches. The bar was slipping out of the groove on many of the reps.

Pullups: 4x8 @ 50
Dips: 8, 8, 8, 7 @90
For the life of me, I couldn't get that last rep on the dips. In fact, I deloaded completely and couldn't even do an unweighted dip. Ah well. Some of the last few reps were a bit iffy anyway.

Not a bad upper-body workout overall, though I am pretty tired. I could take a nap now even though I've only been awake for 7 hours...