[quote]chazdaman wrote:
[quote]Adam-F wrote:
How are you finding the RTS approach dude? I am enjoying it so far - to early to tell whether it will benefit my numbers yet though!
Are you only recording your ‘working’ sets here? I am never quite sure whether I should aim to hit 1 top set at the required RPE or several?[/quote]
Are you using fatigue percents? You can manipulate volume on your own, but fatigue percents are more accurate on a daily basis by allowing your body to tell you when it’s done. I typically use 5% fatigue on my main lifts, but if I’m too fatigued I’ll stop at the initial. How long have you been using RTS?
edit: didn’t see that Aqua already answered this lol.[/quote]
As chaz said, fatigue percents are an awesome way to manipulate your volume and essentially tell you how many sets you should hit at a specific RPE.
Sunday 3/4/12
Oly Squat
3x275 @7
3x295 @8 —> meh left knee is feeling weird
3x315 @8
3x335 @8.5
3x345 @9
2x355 @9.5 —> mollasses
Overally pretty happy with these. 355 is the most I’ve handled for oly squats.
Bench press
3x245 @8 —> gahd left elbow is kinda annoying me
20, 10, 10, 10x135
Just did a bunch w/ 135 instead of working up b/c of the elbow.
Monday 3/5/12
Quick session to get some work done.
Bench press
5x1x265 @8
Bleh suffice it to say that benching felt rather bad today.
Curlz and band pull aparts.
I may or may not post a vid.
You make me want to be a better man.
[quote]bugeishaAD wrote:
You make me want to be a better man.[/quote]
You melt me into a pool of infatuation, mirin, and jelly.
Rolled mah pecs last night and they were rather tight. Maybe tight pecs were adding to my benching woes? Either way I’m looking forward to doing some pulls tonight.
[quote]AquaCruzer wrote:
[quote]bugeishaAD wrote:
You make me want to be a better man.[/quote]
You melt me into a pool of infatuation, mirin, and jelly.[/quote]
Sounds messy.
Tuesday 3/6/12
Meh session.
4" Deficit pulls
3x345 @7
1x385 @8
1x415 @8.5
1x435 @9 —> PR, roundbacked it to the top lol
0x435 —> from the floor
Bizarro. 435 from the floor didn’t budge, yet I was able to pull 435 from a deficit, albeit with atrocious form. Not sure what to make of it, but I shouldn’t get all psyched out by it.
I did notice that my back was far from neutral to begin with when pulling from a deficit. I may just stick to pulling from the floor or alternate b/w from the floor and block pulls. As much as pulling from a deficit makes it harder, I can’t seem to have decent form, so block pulls may be the way to go for a little variation.
Did a bunch of singles w/ 315 a little while after the deficit pulls. Deads were still lackluster.
[quote]AquaCruzer wrote:
Did a bunch of singles w/ 315 a little while after the deficit pulls. Deads were still lackluster.[/quote]
You think maybe you’re advanced enough to do something with your programming besides just hitting a lift at RPE’s of 9 or higher every session now? Seems like what you’re doing would be great for the last 1/3 or so of a training block, but for most people not so awesome for ALL of it, namean?
aint it inconvenient that the sweet spot where you start the deadlift always feels like the weakest possible place for you mechanically. Still, 435 is solid from a deficit, I might start doing deficit pulls as deadlift assistance myself… interesting
[quote]Stronghold wrote:
[quote]AquaCruzer wrote:
Did a bunch of singles w/ 315 a little while after the deficit pulls. Deads were still lackluster.[/quote]
You think maybe you’re advanced enough to do something with your programming besides just hitting a lift at RPE’s of 9 or higher every session now? Seems like what you’re doing would be great for the last 1/3 or so of a training block, but for most people not so awesome for ALL of it, namean?[/quote]
You bring up a great point. I suppose I just think I’m still a noob. Plus I’ve been lazy about doing anything in the form of programming with classes and all.
I’m glad you brought it up. I’d be all ears to any suggestions you may have.
[quote]AquaCruzer wrote:
[quote]Stronghold wrote:
[quote]AquaCruzer wrote:
Did a bunch of singles w/ 315 a little while after the deficit pulls. Deads were still lackluster.[/quote]
You think maybe you’re advanced enough to do something with your programming besides just hitting a lift at RPE’s of 9 or higher every session now? Seems like what you’re doing would be great for the last 1/3 or so of a training block, but for most people not so awesome for ALL of it, namean?[/quote]
You bring up a great point. I suppose I just think I’m still a noob. Plus I’ve been lazy about doing anything in the form of programming with classes and all.
I’m glad you brought it up. I’d be all ears to any suggestions you may have.[/quote]
If you want to stick with RPE’s and keep it simple, I would just do a 4 week block of volume work at a lower RPE (7’s and 8’s) and use fatigue percents to moderate the volume on that, then 4 weeks of what you’re doing now. Easy peasy.
[quote]Stronghold wrote:
[quote]AquaCruzer wrote:
[quote]Stronghold wrote:
[quote]AquaCruzer wrote:
Did a bunch of singles w/ 315 a little while after the deficit pulls. Deads were still lackluster.[/quote]
You think maybe you’re advanced enough to do something with your programming besides just hitting a lift at RPE’s of 9 or higher every session now? Seems like what you’re doing would be great for the last 1/3 or so of a training block, but for most people not so awesome for ALL of it, namean?[/quote]
You bring up a great point. I suppose I just think I’m still a noob. Plus I’ve been lazy about doing anything in the form of programming with classes and all.
I’m glad you brought it up. I’d be all ears to any suggestions you may have.[/quote]
If you want to stick with RPE’s and keep it simple, I would just do a 4 week block of volume work at a lower RPE (7’s and 8’s) and use fatigue percents to moderate the volume on that, then 4 weeks of what you’re doing now. Easy peasy.[/quote]
Much gratitude to the suggestion. I’ll be doing just that.
[quote]AquaCruzer wrote:
[quote]Stronghold wrote:
[quote]AquaCruzer wrote:
[quote]Stronghold wrote:
[quote]AquaCruzer wrote:
Did a bunch of singles w/ 315 a little while after the deficit pulls. Deads were still lackluster.[/quote]
You think maybe you’re advanced enough to do something with your programming besides just hitting a lift at RPE’s of 9 or higher every session now? Seems like what you’re doing would be great for the last 1/3 or so of a training block, but for most people not so awesome for ALL of it, namean?[/quote]
You bring up a great point. I suppose I just think I’m still a noob. Plus I’ve been lazy about doing anything in the form of programming with classes and all.
I’m glad you brought it up. I’d be all ears to any suggestions you may have.[/quote]
If you want to stick with RPE’s and keep it simple, I would just do a 4 week block of volume work at a lower RPE (7’s and 8’s) and use fatigue percents to moderate the volume on that, then 4 weeks of what you’re doing now. Easy peasy.[/quote]
Much gratitude to the suggestion. I’ll be doing just that.[/quote]
No problem. Simple advice is easy to give, difficult to follow. MOAR WEIGHTS!
[quote]Stronghold wrote:
[quote]AquaCruzer wrote:
[quote]Stronghold wrote:
[quote]AquaCruzer wrote:
[quote]Stronghold wrote:
[quote]AquaCruzer wrote:
Did a bunch of singles w/ 315 a little while after the deficit pulls. Deads were still lackluster.[/quote]
You think maybe you’re advanced enough to do something with your programming besides just hitting a lift at RPE’s of 9 or higher every session now? Seems like what you’re doing would be great for the last 1/3 or so of a training block, but for most people not so awesome for ALL of it, namean?[/quote]
You bring up a great point. I suppose I just think I’m still a noob. Plus I’ve been lazy about doing anything in the form of programming with classes and all.
I’m glad you brought it up. I’d be all ears to any suggestions you may have.[/quote]
If you want to stick with RPE’s and keep it simple, I would just do a 4 week block of volume work at a lower RPE (7’s and 8’s) and use fatigue percents to moderate the volume on that, then 4 weeks of what you’re doing now. Easy peasy.[/quote]
Much gratitude to the suggestion. I’ll be doing just that.[/quote]
No problem. Simple advice is easy to give, difficult to follow. MOAR WEIGHTS![/quote]
I’ll try my best to keep myself from doing anything stupid.
Volume Block, Week 1, Day 1
Thursday 3/7/12
Mentally drained. Physical organic chem will do that lol. Good thing spring break is right around the corner.
Oly squat
5x245 @7.5
5x275 @8 —> wow I suck at reps
5x255 @7
5x255 @7
5x255 @7
5x255 @7.5 —> done, I’d rather cut it a bit short and not push it at the moment
Overall decent. Oddly my back got a bit pumped while warming up. I suck at reps (i.e. I’m a fat sloth).
Military press
5x135 @7
5x155 @7.5
5x165 @8
5x150 @7.5
5x150 @8
I usually don’t ‘feel’ my shoulders doing work, but today I could ‘feel’ it.
Good to see you getting on the olympic squat gain train. Is spring break as exciting as the internets makes it out to be? think im spending my break studying instead since we dont have such celebrations - ‘fml’
[quote]jake_j_m wrote:
Good to see you getting on the olympic squat gain train. Is spring break as exciting as the internets makes it out to be? think im spending my break studying instead since we dont have such celebrations - ‘fml’[/quote]
I would like to hit a 405 squat in the near-ish future. Well, I need all the brain cells so I’ll just be vegging out during the break. Plus I’ve to stuff to work on during the ‘break’.
[quote]AquaCruzer wrote:
I would like to hit a 405 squat in the near-ish future. Well, I need all the brain cells so I’ll just be vegging out during the break. Plus I’ve to stuff to work on during the ‘break’.[/quote]
Though your going to get it way before me… it’s a also a huge goal of mine… I will finally not consider my squat complete fail once I can hit 405+
vegging out for the win