Very awesome lifting! How long have you been following RTS?
Wow, awesome showing! Great job dude. Those deads especially. Your write up is a little understated… “I won the 220s and best male lifter and set 3 national records (squat, deadlift, total).” That is fantastic!
[quote]AquaCruzer wrote:
Very awesome lifting! How long have you been following RTS?[/quote]
Thanks man! I think it’s been 10 weeks since I started doing RTS
[quote]grettiron wrote:
Wow, awesome showing! Great job dude. Those deads especially. Your write up is a little understated… “I won the 220s and best male lifter and set 3 national records (squat, deadlift, total).” That is fantastic![/quote]
Yea my deadlift has been making awesome progress recently, but 290 really came out of the blue. As for national records 100% raw is a pretty new federation in Canada and there haven’t been too many meets so while it’s cool to set a record I just want to keep things in perspective.
MON FEB 13
SQUAT - 1RM: 498 lbs
413 lbs x 4 reps x 1 sets @ 9 RPE - 83% of 1RM
397 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM
388 lbs x 4 reps x 1 sets @ 9 RPE - 78% of 1RM
BENCH - 1RM: 344 lbs
275 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM
265 lbs x 4 reps x 1 sets @ 9 RPE - 77% of 1RM
DEADLIFT w/ CHAIN - 1RM: 594 lbs
455 lbs x 4 reps x 1 sets @ 8.5 RPE - 77% of 1RM
475 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM
TUES FEB 14
Prehab/Rehab/Conditioning/GPP stuff:
side lying external rotations 3x10 w/ 12s
face pulls 2x10
external rotation stretching
Ab wheel 2x10
Toes to bar 2x10
BB Rows 3x10 @ 185
conditioning:
4 rounds of
15 thrusters (40 lbs DBs)
15 pull ups
2 mins rest
The conditioning was tough, the first couple rounds weren’t so bad but after the second round I suddenly couldn’t do a pullup and had to do them band assisted. I haven’t gotten a GPP workout in in the last few weeks so this was good.
THURS FEB 16
DEADLIFT - 1RM: 602 lbs
530 lbs x 3 reps x 1 sets @ 9.5 RPE - 88% of 1RM
505 lbs x 3 reps x 1 sets @ 10 RPE - 84% of 1RM
2ct PAUSE SQUAT - 1RM: 495 lbs
353 lbs x 4 reps x 1 sets @ 8 RPE - 71% of 1RM
396 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM
375 lbs x 4 reps x 1 sets @ 9 RPE - 76% of 1RM
FLOOR PRESS - 1RM: 306 lbs
245 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM
235 lbs x 4 reps x 1 sets @ 9 RPE - 77% of 1RM
I overestimated myself on the deadlifts. I was supposed to go for 5 reps @ 10 RPE. 530 felt much heavier than I expected, I maybe could have gotten a 4th rep… maybe not it would have been close. So I dropped it to 505 figuring it would be a solid 5 reps @ 10. This set was just as hard. Ooops. The pause squats felt pretty strong however.
SAT FEB 18
BENCH + CHAIN - 1RM: 300 lbs
240 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM
225 lbs x 4 reps x 1 sets @ 9 RPE - 75% of 1RM
SSB SQUAT - 1RM: 453 lbs
315 lbs x 6 reps x 1 sets @ 8.5 RPE - 70% of 1RM
335 lbs x 6 reps x 1 sets @ 9 RPE - 74% of 1RM
PUSH PRESS - 1RM: 272 lbs
185 lbs x 8 reps x 1 sets @ 9 RPE - 68% of 1RM
175 lbs x 8 reps x 1 sets @ 9 RPE - 64% of 1RM
MON FEB 20
SQUAT - 1RM: 512 lbs
435 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM
408 lbs x 3 reps x 1 sets @ 9 RPE - 80% of 1RM
BENCH - 1RM: 335 lbs
285 lbs x 3 reps x 1 sets @ 9 RPE - 80% of 1RM
270 lbs x 3 reps x 1 sets @ 9 RPE - 77% of 1RM
270 lbs x 3 reps x 1 sets @ 9 RPE - 77% of 1RM
DEADLIFT w/ CHAIN - 1RM: 543 lbs
505 lbs x 2 reps x 1 sets @ 9.5 RPE - 93% of 1RM
455 lbs x 3 reps x 1 sets @ 9 RPE - 84% of 1RM
425 lbs x 3 reps x 1 sets @ 9 RPE - 78% of 1RM
TUES FEB 21
BENCH + CHAIN - 1RM: 284 lbs
250 lbs x 3 reps x 1 sets @ 9.5 RPE - 88% of 1RM
235 lbs x 3 reps x 1 sets @ 9 RPE - 83% of 1RM
LUNGES - 1RM: 305 lbs
235 lbs x 5 reps x 1 sets @ 9 RPE - 77% of 1RM
225 lbs x 5 reps x 1 sets @ 9 RPE - 74% of 1RM
PUSH PRESS - 1RM: 270 lbs
200 lbs x 6 reps x 1 sets @ 9 RPE - 74% of 1RM
190 lbs x 6 reps x 1 sets @ 9 RPE - 70% of 1RM
WEDS FEB 22
Prehab/Rehab/Conditioning/GPP stuff:
side lying external rotations 3x10 w/ 12s
spinal traction
Peterson step-ups 2x15 w/ 20s
single leg RDL 2x10 w/ 20s
Ab wheel 2x10
BB Rows 2x10 @ 185
THURS FEB 23
DEADLIFT - 1RM: 629 lbs
535 lbs x 4 reps x 1 sets @ 10 RPE - 85% of 1RM
505 lbs x 4 reps x 1 sets @ 9.5 RPE - 80% of 1RM
2ct PAUSE SQUAT - 1RM: 480 lbs
408 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM
386 lbs x 3 reps x 1 sets @ 9 RPE - 80% of 1RM
FLOOR PRESS - 1RM: 313 lbs
275 lbs x 3 reps x 1 sets @ 9.5 RPE - 88% of 1RM
260 lbs x 3 reps x 1 sets @ 9 RPE - 83% of 1RM
A pretty solid day today. The deadlifts are still on the rebound, my back got pretty rounded on them although 535 is still a 4 rep PR. I felt my abs getting tired for the first time in a while. I wonder if it may have to do with the ab wheels yesterday? Pause squats were pretty solid. I was hoping for more on the floor presses but 275 was all that was there.
Last week Reebok was running a promotion at Yonge and Dundas square for the upcoming Crossfit Games. On Saturday a number of crossfit gyms each got an hour to come in and train/promote themselves. They had an outdoor heated tent that was set up like a pretty decent gym. I went with my gym and did a couple of squats. They had the ridiculously super thick rogue bumper plates so that 405 nearly took up all the room on the bar, I worked up to 455 and didn’t even have enough room on the bar for the collars. It felt really easy though and hopefully worked to promote our gym a little bit. There aren’t too many crossfitters who can squat in the 400s so it was a bit of a spectacle. I also got some free Reebok stuff which was cool, including a pair of their silly zigzag shoes and a large dry fit shirt that looks suspiciously more like a medium. Overall it was a fun experience.
SUN FEB 26
SSB GOODMORNINGS - 1RM: 358 lbs
265 lbs x 6 reps x 1 sets @ 9 RPE - 74% of 1RM
250 lbs x 6 reps x 1 sets @ 9 RPE - 70% of 1RM
3 BOARD CG - 1RM: 480 lbs
275 lbs x 6 reps x 1 sets @ 9 RPE - 74% of 1RM
260 lbs x 6 reps x 1 sets @ 9 RPE - 70% of 1RM
Got in my fourth day of training. I didn’t have access to a power rack so I couldn’t do pin presses like I was suppose to. Did the other two exercises.
MON FEB 27 - SAT MAR 03
MON
SQUAT w/ BELT
405 lbs x 1 reps x 1 sets @ 8.5 RPE
495 lbs x 1 miss x 1 sets @ 11 RPE
495 lbs x 1 miss x 1 sets @ 11 RPE
BENCH
275 lbs x 1 reps x 1 sets @ 8.5 RPE
315 lbs x 1 miss x 1 sets @ 11 RPE
DEADLIFT w/ BELT
495 lbs x 1 reps x 1 sets @ 8 RPE
THURS
BENCH + CHAIN - 1RM: 223 lbs
185 lbs x 3 reps x 1 sets @ 8.5 RPE - 83% of 1RM
180 lbs x 3 reps x 1 sets @ 8.5 RPE - 81% of 1RM
SQUAT + CHAIN - 1RM: 392 lbs
325 lbs x 3 reps x 1 sets @ 8.5 RPE - 85% of 1RM
JM PRESS - 1RM: 277 lbs
185 lbs x 6 reps x 1 sets @ 8.5 RPE - 67% of 1RM
205 lbs x 6 reps x 1 sets @ 9 RPE - 74% of 1RM
Used about 80 lbs of chain this day.
SAT
SQUAT w/ BELT
475 lbs x 1 reps x 1 sets @ 9.5 RPE
500 lbs x 1 miss x 1 sets @ 11 RPE
BENCH
295 lbs x 1 reps x 1 sets @ 9 RPE
325 lbs x 1 miss x 1 sets @ 11 RPE
DEADLIFT w/ BELT
585 lbs x 1 reps x 1 sets @ 8 RPE
650 lbs x 1 miss x 1 sets @ 11.5 RPE
What an abortion of a training week. I felt like shit, I lifted like shit. And I spent a good chunk of it pissed off.
MON MAR 05
SQUAT - 1RM: 472 lbs
405 lbs x 4 reps x 1 sets @ 9 RPE - 86% of 1RM
425 lbs x 3 reps x 1 sets @ 10 RPE - 90% of 1RM
395 lbs x 4 reps x 1 sets @ 9 RPE - 84% of 1RM
BENCH - 1RM: 329 lbs
280 lbs x 4 reps x 1 sets @ 10 RPE - 85% of 1RM
265 lbs x 4 reps x 1 sets @ 9.5 RPE - 80% of 1RM
265 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM
DEADLIFT AGAINST BANDS - 1RM: 532 lbs
405 lbs x 1 reps x 1 sets @ 8 RPE - 76% of 1RM
505 lbs x 1 reps x 1 sets @ 9 RPE - 95% of 1RM
480 lbs x 1 miss x 1 sets @ 11 RPE - 90% of 1RM
Just missed the 4th rep on the top set of squats. My technique wasn’t as tight as I would have liked and on the 3rd rep I got forward and had to grind it up. Didn’t have it on the last rep. I tried to use a little more speed in the bottom of my squats today. Benching was solid. On the deads I set up the bands at home so I think they were a little tighter than usual. Hit 505 decently but that took everything out of the tank and that was it for today.
WEDS MAR 07
BENCH + CHAIN - 1RM: 288 lbs
245 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM
235 lbs x 3 reps x 1 sets @ 9 RPE - 82% of 1RM
230 lbs x 3 reps x 1 sets @ 9 RPE - 80% of 1RM
LUNGES - 1RM: 313 lbs
250 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM
240 lbs x 4 reps x 1 sets @ 9 RPE - 77% of 1RM
240 lbs x 4 reps x 1 sets @ 9 RPE - 77% of 1RM
JM PRESS - 1RM: 292 lbs
215 lbs x 5 reps x 1 sets @ 9 RPE - 74% of 1RM
225 lbs x 5 reps x 1 sets @ 9 RPE - 77% of 1RM
215 lbs x 5 reps x 1 sets @ 9 RPE - 74% of 1RM
Today was a solid training session. Nothing special but I got some good work in. I used about 45-50 pounds of chain on the bench.
THURS MAR 08
DEADLIFT - 1RM: 635 lbs
540 lbs x 4 reps x 1 sets @ 10 RPE - 85% of 1RM
515 lbs x 4 reps x 1 sets @ 10 RPE - 81% of 1RM
2 BOARD - 1RM: 332 lbs
315 lbs x 1 reps x 1 sets @ 9 RPE - 95% of 1RM
295 lbs x 1 reps x 1 sets @ 9 RPE - 89% of 1RM
PAUSE SQUAT - 1RM: 458 lbs
425 lbs x 1 reps x 1 sets @ 9 RPE - 93% of 1RM
430 lbs x 1 reps x 1 sets @ 9 RPE - 95% of 1RM
Pretty good training session. Deadlifts felt a little iffy warming up but 540 actually moved really well. I knew after the first rep I could get 4 and a new PR. I didn’t push the 2 board press too hard, 315 was pretty easy. With the pause squats I didn’t get a great pause with 425 because it felt heavy setting up and I pussed out. But it moved really well so I put 435 on and hit it with a better pause.
FRI MAR 09
GPP/CONDITIONING
10 rounds of:
3 man makers (35 lbs DBs)
10 ball slams (35 lbs ball)
MON MAR 12
SQUAT w/ BELT - 1RM: 511 lbs
455 lbs x 2 reps x 1 sets @ 9 RPE - 89% of 1RM
460 lbs x 2 reps x 1 sets @ 9 RPE - 90% of 1RM
435 lbs x 2 reps x 1 sets @ 9 RPE - 85% of 1RM
435 lbs x 2 reps x 1 sets @ 9 RPE - 85% of 1RM
BENCH - 1RM: 328 lbs
295 lbs x 2 reps x 1 sets @ 9 RPE - 90% of 1RM
280 lbs x 2 reps x 1 sets @ 9 RPE - 85% of 1RM
280 lbs x 2 reps x 1 sets @ 9 RPE - 85% of 1RM
280 lbs x 2 reps x 1 sets @ 9 RPE - 85% of 1RM
DEADLIFT w/ CHAIN - 1RM: 569 lbs
455 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM
435 lbs x 4 reps x 1 sets @ 9 RPE - 77% of 1RM
A pretty good day of training. Squats were solid, not quite at PR levels but not too far off either. 455 was a solid double and was easier than I expected so I made a very conservative increase and hit 460. Which actually felt even better. I decided to end on a high note and didn’t push it any farther. Benching was great. 295 was a very comfortable double, I think my best with that weight is 3 reps and I could have matched it here. Very pleased. I was fried by the deads, two sets was enough.