Week 2 Summary

Found out about this website watching a youtube video from Alan Thrall as advice on the RPE scale a few months ago. Took a look at the page and book marked it for future reference. Went back to it a few days ago after Calgary Barbell mentioning it in a youtube video about the workout log feature for free. Dug deeper into the website and I love the apps feature in the website. Totally free and it's painless to create an account. Check it out all for free and it even has a feature called TRAC stress and TRAC action all based off the Orthostatic Heart Rate Test and how you answered the questions. I've entered all my workouts since I started back into my training since the Provincials and going forward I'm going to keep doing it and the heart rate test each morning before I get up.
reactive training systems
Next up is a great video covering ways to increase the effect of the RDL (Romanian Deadlift). I've been doing this exercise for a long time and each time I get hamstring DOMS.
improving-the-rdl 
This week of training was a little fucked up. On Monday I show up to the gym rip roaring to do legs and after my full warm up including sets figured out it was suppose to be shoulder day..my lower body was complaining since my deadlift workout was only 48 hours prior. This week following the 5/3/1 program was the 3's week. I focused hard on my final sets and stopped the set with one good rep left in the tank. I dialed back the amount of sets on first set last for my bench press day to 3 sets instead of 5 but kept it at 5 sets for shoulders. Did no extra sets on my squat day and added in some moderate intensity front squats instead and cranked up the volume on my RDL's once again topping out at 365 for 6 with room for more. Started back into weighted dips to help improve my bench press hopefully. Been doing dips for a long time except in the past couple of months it was all bodyweight only. My top set this week was bodyweight plus 100lbs for 10 reps, this will go up!! 
Overall the intensity has gone UP and everything is responding great. Tomorrow I start the 1`s week so intensity will peak more and some heavier weights will be going down range.
Crush your goals gym rats!