Monthly Archives: October 2013

Training – 10/30/2013 – RTS W3D1 – SF

Squat
385×1@8
405×1@9
425×1@10
435×1@10

Deadlift
435×1@8
465×1@9
485×1@10 (bit of a hitch)

500×0

First sport form/testing week on this program. Skipped out on testing Bench today because my shoulders were feeling a little creaky. Will do them on Friday and Sunday.

Squat went pretty well. Good to know I’m only off 20 pounds from my all-time PR. Deadlifts I’m real happy with. On the 465 single the bar almost slipped out of my hands at lockout. On the 485 I put it deeper in my palm and had no trouble with grip. Going to have to make sure to replicate that in the future. This was the first time I ever held 485. Yes there was a bit of hitching at lockout but I’m going to count it cuz training. Hopefully this will look better on Sunday. 500 is so close I can taste it. I know that for the next cycle I definitely need to do rack pulls to strengthen that lockout. I seem to be fine off the floor.

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Training – 10/27/2013 – RTS W2D4

3ct Pause Deadlift
225×2@7 (Paused right below knee)
285×2@7
315×2@8
335×2@9
320×2@9 (5% fatigue)

JM Press
95×5@7
105×5@7
115×5@7
125×5@8
135×5@8
145×5@9
135×5@7 (5% fatigue)
135x5x3@8
135×5@9

Romanian Deadlift
225×5@7
245×5@8
255×5@9
245×5@9 (5% fatigue)

These were easier than pausing off the floor. Probably not going to pause here for a while. Might throw some rack pulls in to reinforce the lockout.

Pretty sure the 255×5 is a PR on Romanian Deadlifts, woohoo

Training – 10/26/2013 – RTS W2D3

Bench Press
225×3@9 (9.5, belted)
235×2@10
215×3@9 (5% fatigue)
215×3@9 (9.5)

3ct Pause Squat
275×2@8
295×2@9
280×2@8 (5% fatigue)
280×2@9

Floor Press
185×5@8
195×5@9
185×5@9 (5% fatigue)

Was really hoping to hit 235×3 @ 9 but nope. Wow DIEL.

Liked these floor presses a lot. They were pretty tough. Going to keep them around for a while

Training – 10/24/2013 – RTS W2D2

Deadlift
365×3@7 (w/ belt)
385×3@8
405×3@9
385×3@9 (5% fatigue)

3ct Pause Bench
185×1@7
195×1@7
205×1@8
215×1@9
205×1@8 (5% fatigue)
205×1@9

High-Bar Squat
225×6@9
215×6@8 (5% fatigue)
215×6@9

Wasn’t feeling this workout going into it but once I started going I got a lot more amped.

Back was still a little fatigued. Still some lingering soreness in the hammies. However, I’m really happy with how deadlifts went. I’m pretty sure this is a PR at a 9. My back position looked really good. Setting my back before the pull as if I were to stiff leg it and then dropping my knees is working really well.

These high bars were done with a lot closer of a stance and I did each rep one after the other without resetting each like I usually do. A lot tougher, which is good. I’d like my quads to be a lot more jacked

Training – 10/23/2013 – RTS W2D1

Squat
355×3@8 (w/ belt)
365×3@9
345×3@8 (5% fatigue)
345×3@8
345×3@9

Slingshot Bench
225×3@7
245×3@9
235×3@8 (5% fatigue)
235×3@8
235×3@8
235×3@9 (9.5)

Dumbbell Bench
85x8x3

Hammies still sore and tired from sunday so these squats sucked.

So I can only use two amounts of weight on dumbbells at the moment: 35lbs and 85lbs. Guess I’m going to just increase the sets/reps for a while. The RPE on these sets went from 9-10 which seems pretty good.

Training – 10/20/2013 – RTS W1D4

Deadlift
365×5@9
385×5@10
365×5@9 (5% fatigue, 9.5)

5ct Pause Deadlift
225×3@8
275×3@9
255×3@9 (5% fatigue, 9.5)

Pendlay Row
165×5@7
185×5@8
205×5@9
195×5@9 (5% fatigue)

My body is definitely not adapted to deadlifting for volume. I had the deadlift flu something fierce after this session. On the bright side it actually feels like I’m building my deadlift now vs just pulling one heavy set a week. No wonder I was never very good at deadlifts. I hardly ever practiced them! Still working on low-back control. It’s getting better. I did end up losing extension a bit on some of these pulls. Ended up accidentally stiff legging some of these too. My sequence needs to be: set low-back, big breath, drop knees, chest-up, pull.

Training – 10/19/2013 – RTS W1D3

Slingshot Bench, touch-n-go
195×5@7
215×5@8
235×5@10
225×5@9 (5% fatigue)
225×5@10

Seated Press
95×5@8
115×5@9
105×5@8 (5% fatigue)
105×5@8
105×5@9

JM Press
85×6@7
95×6@8
105×6@9
100×6@8 (5% fatigue)
100×6@8
100×6@9

This went pretty well. Seated Press should start coming up over time. This is my first time pressing seated and beltless. Much of when I used to press I had done so with a belt. My core has been pretty sapped this week from all of the beltless work.

Liking JM Presses a lot. I used to enjoy Lying Tricep Extensions but I don’t have an ez-curl bar at the moment. I think these are the next best thing

Training – 10/17/2013 – RTS W1D2

Squat
275×5@7
315×5@9
335×5@10
315×5@10 (5% fatigue)

5ct Pause Squat
135×5@7
185×5@9
175×5@8 (5% fatigue)
175×5@8 (8.5)

Front Squat
135×6@7
185×6@7
205×6@8
215×6@8 (8.5)
205×6@9 (5% fatigue)

This workout kicked the crap out of me. Those 5s @10 were real rough and my form broke down pretty bad on the last rep of the Squat dropset. Need to think about taking them down to a 9 but at this same time I’m trying to drive morphological changes so I think this protocol will be effective for that. Need to also consider dropping the reps on front squats. My upper back was naturally the limiting factor here.

Training – 10/16/2013 – RTS W1D1

Touch-n-go Bench
195×5@9 (Add wraps)
205×5@10
195×5@9 (5% fatigue)
195×5@10

5ct Pause Bench
135×5@7
165×5@9 (9.5)
155×5@9 (5% fatigue)

Dumbbell Fly
35x8x3@8
35×8@9

Not a great showing here but still recovering work capacity after layoff. First day on my new all RTS program. I figured rather than fuck around with trying to mush RTS onto the TM I’ll just build something based on what Mike teaches. The program basically has me running short three week cycles. Partly just as an experiment and partly because I feel that it’ll be a bit more flexible should a China trip pop up again. I do have a good idea where my next meet will lie but I feel like I’ll be less fucked if I don’t plan out like a 16 week cycle.

Going to need to get a bunch of smaller plates for dumbbell work. Didn’t realize this at first. Still, got a pump on and finally got some use out of my dumbbell handles.

Training – 10/12/2013 – Deadlifts

Deadlift
405×1@8
425×1@9
435×1@10

315×2@8 (3 count, Paused off floor)
315×2@8
315×2@9
315×2@10

Worked up to 435 today. Couldn’t even break 425 off the floor last week. Strength is coming back pretty quick after the layoff. Still working on my static start. Getting better with the low-back control. I like these better than a more dynamic start because I never got very tight doing those. Probably just did them incorrectly. Still some improvement.

These paused deadlifts are real rough. Using them to increase strength off the floor and also reinforce that low-back position under load. Going to be using these a lot in my upcoming training cycles.

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