THURS JULY 30
DEADLIFT w/ CHAIN
1x3 @ 275 + 80lbs. of chain
1x3 @ 365 + chain @ 8
4x3 @ 385 + chain @ 8,8,9,9.5 → w/ belt
SQUAT (monolift)
1x5 @ 155
1x5 @ 235
4x3 @ 325 @ 8,8,8,8.5
What does the “@” mean? I’ll likley feel like a tool for not knowing but I’m used to that.
[quote]Ruggerlife wrote:
What does the “@” mean? I’ll likley feel like a tool for not knowing but I’m used to that.[/quote]
No worries, its part of the RTS training lingo, its my RPE (rate of perceved exertion) essentially instead of using set percents for your weights you work with your “rate of perceved exertion” which should allow you to auto-regulate the volume and intensity based on how you feel. It’s on a 10 point system so 8 = 3-4 reps in the tank, 9 = tough set, 1-2 reps left, and 10 = maximal set, no reps left.
So I may do squats for triples @ 8-9, meaning I work up to a weight that allows me to get 3 with a couple left over, I may do more sets at that weight, or bump it a little or drop the weight a bit but once I start feeling like I don’t have any reps left over (ie: once the RPE goes from a 9 to a 10) I stop there and move on. If I’m really feeling my oats I might get a tonne of sets in, or some heavy weights and if I’m really shot then there would be fewer sets and probably some lighter weights.
You cycle through a “volume” block and an “intensity” block, in the volume phase you work more with RPEs in the 8-9 range, hence more sets and in the intensity phase you work with RPEs in the 9-10 range, so larger weights.
Sorry for a the essay but I hope that clears it up
so only a couple of workouts to report. I was gone most of last week at training camp down in the states.
SAT AUG 1
BENCH
1x5 @ 135
1x4 @ 185
1x2 @ 225 @ 8
1x2 @ 245 @ 9
3x1 @ 255 @ 10 → missed 2nd rep each time, need more shoulder work to help transition from off the chest to lockout
3 BOARD PRESS
1x5 @ 225 @ 8
1x5 @ 255 @ 8
SAT AUG 1 → SUN AUG 9
training weekend and camp. Lots of work, had a pushup contest during the week, I came in second with 75 in one minute
THURS AUG 13
SQUAT (monolift, 8 ft. bar)
warmup w/ bar
1x5 @ 155
1x5 @ 245
1x1 @ 335 @ 9
2xmiss @ 425 → w/ belt + wraps
very tired, it was like I had absolutely no gas in the tank. Frustrating but not entirely unforseen, I figured I’d be pretty trashed after the training week but I thought I would have at least been good for a couple of light singles. Guess not. Hopefully I’ll be good to go for training next week, as it’s the planned beginning of my peaking for the september meet.
[quote]Astar wrote:
so only a couple of workouts to report. I was gone most of last week at training camp down in the states.
[/quote]
What sort of training camp?
[quote]Ruggerlife wrote:
What sort of training camp?[/quote]
Cheerleading, I’m a member of the Queens competitive team, every summer we go down to Pennsylvania for a training camp held by UCA (Universal Cheerleaders Association). Apparently it completly wrecked my nervous system as I haven’t been able to lift much of anything since I got back.
SAT AUG 15
I did the Toronto City Chase with my girlfriend, I talked to her about it today and we apparently covered something like 15km on foot, a large part of which we were running. Plus we did a bunch of different activities including swimming, rock climming and boxing. All on limited food. It was fun but I don’t think it helped my recovery much at all.
MON AUG 17
SQUAT
warmup w/ bar
1x5 @ 145
1x5 @ 235
3x3 @ 325 → w/ belt @ 9
miss 375
1x5 @ 145
1x5 @ 235
Still running on empty it seems, I had big plans to squat some heavy triples today but seeing as I bombed a 70% lift I stuck to a couple light sets instead. I’m pretty pissed as I really need to get over this fatigue shit if I’m going to get any meet prep done at all, on the plus side the technique felt good.
I think I’m going to take it easy for the rest of the week, just kind of cruise through a bench and deadlift day and not really hit anything heavy and try to eat and sleep more.
MON AUG 25
DEADLIFT
1x5 @ 275
1x3 @ 365
1x1 @ 415 → add belt
1x1 @ 455 → w/ belt @ 9
1x1 @ 505 → w/ belt @ 10
miss @ 530
1x1 @ 365 → w/ belt
1x1 @ 455 → w/ belt @ 10
2xmiss @ 530
SQUAT
warmup w/ bar
1x5 @ 145
1x5 @ 235
1x3 @ 325 → add belt @ 9
2xmiss @ 415 → w/ belt
The deads went ok, I didn’t feel great but pulling over 500 isn’t bad, I was out of position on the first pull at 530 and that sucked most of the gas out of me. I need to cement my form on this lift better. Squats are still shit, I don’t know what it is about them. Anyways I think I’ll drop down light and just work back up in a linear fashion, maybe do something similar to the coan squat routine.
WEDS AUG 27
some squats not worth mentioning
BENCH
1x5 @ 135
1x5 @ 176
1x3 @ 221
THURS SEP 3
SQUAT
warmup w/ bar
1x5 @ 155
1x3 @ 235
2x8 @ 325 → add belt
PAUSE SQUATS
1x2 @ 295
1x5 @ 245
not incredably eventful but I got in the work I needed, I will add 20 lbs. next week and try for another 2x8 before starting to drop the reps, I’ll keep working up the weight and hopefully get back on track in a month or two
SAT SEP 5
DEADLIFT
1x5 @ 225
1x3 @ 315
4x4 @ 395 → add belt
2x2 @ 455 → w/ belt
1x8 @ 385 → w/ belt, straps, touch-and-go
Deadlift is feeling good, on the second double at 455 I took a breath after the first rep and promptly missed the second, I stood back up slapped myself for being a bitch and pulled it. I did the high rep set with straps and touch and go style to change things up, I liked it so I’ll keep at it for a while.
TUES SEP 8
SQUAT
warmup w/ bar
1x5 @ 135
1x5 @ 225
1x1 @ 315
2x8 @ 345 → add belt
PAUSE SQUAT
2x5 @ 275
LEG PRESS
4x10 @ 420
PULLDOWN ABS
3x10 @ “50”,“60”,“70”
First squat workout I’ve felt good about in a long time
WEDS SEP 9
BENCH
1x10 @ 135
1x5 @ 185
2x10 @ 210
CG BENCH
2x10 @ 185
INCLINE BENCH
2x6 @ 145
DB SHOULDER PRESS
50s x 5,5,4,4
LAT PULLDOWN
2x10 @ “150”
BICEP CURLS
2x10 @ 75
was a rep short on most sets, had to take a couple seconds pause and then get it.
THURS SEP 10
DEADLIFT
1x5 @ 225
1x4 @ 315
4x4 @ 395 → add belt
1x2 @ 455 → w/ belt
1x2 @ 509 → w/ belt → PR
1x9 @ 395 → w/ belt + straps
PENDLAY ROWS
3x10 @ 155
LAT PULLDOWN (neutral grip)
3x10 @ “130”
FRONT SQUATS
1x3 @ 135
1x3 @ 205
2x3 @ 225
SITUPS OVER HYPER BENCH
3x10 w/ 10lbs. behind head
The deadlifts were good, the second rep at 509 was a grinder, I think I might have hitched a bit as I let my hips pop up too fast and semi stiff legged it. Still a PR
SUN SEP 13
BENCH
1x5 @ 135
2x10 @ 180
LOG PRESS
2x1 @ 175
3x3 @ 175
We got a log in the gym today, the thing’s a beast with handels as thick as the sleeve of a bar. I played around with it a bit, doing some cleans and either push presses or jerks
WEDS SEP 16
SQUAT
1x5 @ 135
1x3 @ 225
1x1 @ 315
2x5 @ 365 → add belt
PAUSE SQUATS
2x5 @ 285
WALKING LUNGES
3x10+10 @ 135
PULLDOWN ABS
3x10 @ “60”,“70”,“70”
squat form didn’t feel great tonight, hips are tight and I favoured my right leg a little, also still goodmorning-ing a little on the final few reps. Still 375 stapled me a couple weeks back so it’s nice to be repping some semi-respectable weight again.
THURS SEP 17
BENCH
1x5 @ 135
1x5 @ 185
2x10 @ 210
CG BENCH
2x10 @ 185
INCLINE BENCH
2x10 @ 135
DB SHOULDER PRESS
50s x 6
LAT PULLDOWN
2x10 @ “150”
biceps were sore today so I shut it down on the shoulder press and skipped curls. Got all the reps for the pressing movements though.
FRI SEP 18
DEADLIFT
1x4 @ 133
1x4 @ 223
1x4 @ 313
4x4 @ 405 → add belt
1x2 @ 460 → w/ belt
1x2 @ 513 → w/ belt
1x8 @ 405 → w/ belt and straps
PENDLAY ROWS
3x10 @ 155
LAT PULLDOWNS (neutral grip)
1x10 @ “130”
2x10 @ “150”
FRONT SQUAT
1x3 @ 135
1x3 @ 225
1x3 @ 245
SUN SEP 20
BENCH
1x5 @ 135
2x10 @ 180
POWER CLEANS (from hang)
1x3 @ 60kg (132)
3x3 @ 80kg (176)
MILITARY PRESS
3x5 @ 115
SITUPS OVER HYPER BENCH
3x5 w/ 10 lbs. behind head
just punching the clock tonight, feeling a little burned out. The log has been removed from the gym due to liability issues so I’ll switch in some O-lifts instead