Monthly Archives: November 2013

Training – 11/16/2013 – RTS W5D3

Bench Press
195×3@8
225×3@9
235×3@10
225×3@9
225×3@9
225×3@9
225×3@10

Floor Press
205×5@9
195×5@8
195×5@8
195×5@9

5ct Pause Squat
315×1@10
300×1@9
300×1@10

James Hamilton came over for this workout. Had a good time. Got some good Bench volume in and these 5ct pause squats are pretty brutal. Hopefully they help my power out of the hole.

Training – 11/14/2013 – RTS W5D2

5ct Pause Deadlift
315×1@9
335×1@10
320×1@9 (5% fatigue)
320×1@10

Touch-n-go Bench
195×5@8
225×5@10
215×5@8 (5% fatigue)
215×5@9
215×5@10

Romanian Deadlift
265×5@9
245×5@8 (5% fatigue)
245×5@8

Training – 11/13/2013 – RTS W5D1

Squat
355×3@8
375×3@9 (9.5)
355×3@8
355×3@8
355×3@9 (9.5)

Slingshot Bench, touch-n-go
245×3@8
255×3@9
265×1@10
250×3@10

Training – 11/10/2013 – RTS W4D4

Deadlift
385×5@9
405×5@10
385×5@10 (5% fatigue)

2ct Pause Deadlift
225×3@7
285×3@8
315×3@9
300×3@9 (5% fatigue, 9.5, hands killing me)

Pendlay Row
185×5@8 (Belt, straps)
225×5@9
215×5@9 (5% fatigue)

Training – 11/09/2013 – RTS W4D3

Slingshot Bench, touch-n-go
225×5@8
235×5@8
245×5@9
255×5@10
240×5@9 (5% fatigue)
240×5@10

Touch-n-go Bench
195×5@8
205×5@9
215×5@9
225×5@10
215×5@10 (5% fatigue)

Floor Press
165×5@8
195×5@10 (overshot, supposed to be @9)
185×5@10 (5% fatigue)

Training – 11/07/2013 – RTS W4D2

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

2ct Pause Squat
225×3@8
245×3@9
235×3@9 (5% fatigue)

High-Bar Squat
245×5@9

Training – 11/06/2013 – RTS W4D1

Bench Press
195×5@8
205×5@9
215×5@10
205×5@10 (5% fatigue)

2ct Pause Bench
185×3@8
195×3@9
185×3@8 (5% fatigue)
185×3@8
185×3@8
185×3@8 (8.5)

Dumbbell Bench
85x8x3

This beats my set of 5 touch and go from last month

Training – 11/03/2013 – RTS W3D3 – SF

Squat
425×1@10
435×0

Bench Press
255×1@10 (Got out of the groove)
265×0

Deadlift
485×1@10
500×1@10

My Squat and Bench didn’t go so well today but these were eclipsed by my massive PR on deadlift. Form wasn’t super hot but who the fuck cares

Training – 11/01/2013 – RTS W3D2 – SF

Bench Press
240×1@9
250×1@10
260×1@10
270×1@10

3ct Pause Squat
285×2@8

3ct Pause Deadlift
285×2@7
315×2@8

Bench PR!!! Biggest grinder of my life. The bar literally stopped moving but I ground that shit out. Got a lot tighter than I usually do. I think I’ve been relaxing a tad. Also go my feet a lot further behind me. No video but I intend to replicate/beat this on Sunday. I’ve most definitely gotten better at grinding. In the past I’d be able to grind for a second before I ran out of steam.