RTS Week 12 Day 1
Comp Bench x2 @9 RPE 6% Fatigue Drop
135x15
185x10
225x5
245x2
275x2
300x2 (7 RPE)
315x2 (8 RPE)
320x2 (9 RPE)
315x2 (9 RPE)
295x2 (9 RPE)
Floor Press x7 @9 RPE 6% Fatigue Drop
135x20
225x7
250x7 (7 RPE)
275x7 (9 RPE)
250x7 (9 RPE)
CS Row - 1plt x 20 2plt x 20 3plt x 20 4plt x 8
Rear DB Fly - 35x2x15 40x2x15
Curls
RTS Week 12 Day 2
An impromptu session, did not plan on doing anything but I took a ride to my friends new Gym in NJ and decided to hit up some deads and OH press
DL x2 @9 6% Fatigue Drop
135x5
225x5
315x2
365x2
405x2 (7 RPE)
455x2 (8 RPE)
495x2 (9.5 RPE)
455x2 (9 RPE)
Damn the 495 felt like 895, plus my shin feels like the scrape I have on it is infected…fucking hurts.
OH Press
135x10
155x10
185x5
200x5
200x5
200x5
185x5
135x20
Band pushdowns alot
[quote]MattyXL wrote:
RTS Week 12 Day 2
An impromptu session, did not plan on doing anything but I took a ride to my friends new Gym in NJ and decided to hit up some deads and OH press
DL x2 @9 6% Fatigue Drop
135x5
225x5
315x2
365x2
405x2 (7 RPE)
455x2 (8 RPE)
495x2 (9.5 RPE)
455x2 (9 RPE)
Damn the 495 felt like 895, plus my shin feels like the scrape I have on it is infected…fucking hurts.
OH Press
135x10
155x10
185x5
200x5
200x5
200x5
185x5
135x20
Band pushdowns alot[/quote]
500 doubled is supposed to be tough Matty. I wish I could get my form down to the point where I would have to worry about damage caused by scraping my shins.
LOL thanks Dave, its the ups and downs of training I guess, I hit 495x3 a few weeks ago with relative ease compared to the deads a few days ago.
RTS Week 12 Day 3
Squat x2 @9 6% Fatigue Drop
135x2
185x2
225x2
275x2
315x2 (6 RPE)
335x2 (7 RPE)
370x2 (9 RPE) (Wrap-less pr)
350x2 (8 RPE)
350x2 (9 RPE)
Squats were fast and deep, felt good back held up, form is getting better and better. Im finding that sweet spot on the descent kind of in the middle of dive bombing and controlled, a little of both wherein I get that good reflex action in the hole. The 370x2 was +5lbs PR with out wraps. I had another one in me as long as form allowed.
DB Bench x7 @9 RPE 6% Fatigue Drop
50x15
80x10
100x7 (6 RPE)
115x7 (8 RPE)
120x7 (9 RPE)
115x7 (8 RPE)
Pendlay Rows - 135x15 185x10 225x10
Face Pulls 95x4x20 ss Band Front raise 4x15-20
Edit
Forgot about chins
10, +25x2x5, +45x5, +25x5 (30)
Saw your groin was acting up…was this a one-time thing or are you nursing a pull ?
Its been nagging me on and off since my last meet in December, when I go for max squat attempt and forms gets fucked is when I re-aggravate it
[quote]MattyXL wrote:
Its been nagging me on and off since my last meet in December, when I go for max squat attempt and forms gets fucked is when I re-aggravate it[/quote]
I fucked mine up 4 years ago kicking a soccer ball…don’t de-friend me.
[quote]sen say wrote:
[quote]MattyXL wrote:
Its been nagging me on and off since my last meet in December, when I go for max squat attempt and forms gets fucked is when I re-aggravate it[/quote]
I fucked mine up 4 years ago kicking a soccer ball…don’t de-friend me.[/quote]
Dude this is injury is an anomaly, usually I fuck my shit up doing stupid shit like kicking a soccer ball lol
Impromptu session today no RTS…
OH Press - 135x10 155x10 185x5 205x1 225x1 265xFail 225x3,1 205x5 185x10 135x20
Klokov Press - 95x10 45x2x15
Javelin Press - 45x15
Got the 265 half way up…disappointed.
Floor Skull Crushers - 80x20 110x2x15
Band Pushdowns - 3x15
Weighted chins - 10, +25x5, +45x5, 10, +25x10, 10 - (50)
RTS Week 13 Day 1 Low Stress Week no Fatigue Drops
Squat x3 against average bands @8.5 RPE
135x5
225x3
315x3 (@9 RPE)
Overshot the rpe by a bit.
Bench 2 ct pause x3 @8.5 RPE
135x10
185x10
225x3
245x3
275x3 (7 RPE)
315x3 (9 RPE)
Did it again
DL against short minis x3 @8.5
135x5
225x5
315x3
365x3
405x3 (7 RPE)
425x3 (8.5 RPE)
CS Rows - 1pltx20 2pltx20 3pltx15 4pltx10 +25x5
Shrugs
Going to max out this friday, unfortunately my confidence has taken a bit of a hit the past few weeks
RTS Week 13 Day 2
Low Stress week no Fatigue drops
Bench TnG x3 @8.5
135x20
225x10
250x3
275x3 (6 RPE)
315x3 (8 RPE)
320x3 (8.5 RPE)
Front Squat x5 @9
135x5
185x5
205x5
225x5 (9 RPE)
Its been a while lol
OH Press x5 @9
135x10
185x5
205x5 (7 RPE)
210x5 (8 RPE)
DB Row - 80x15 100x15 125x2x10
Face Pulls - 95x20 120x20,25,19
Tri Ladders, Band Pushdowns,
Trying to catch you on the bench.
[quote]gorillavanilla wrote:
Trying to catch you on the bench.[/quote]
Ill gladly give you any bit of my bench for your deads and squat!
Last Max out day before Meet
Squat worked up to 410 w/o wraps +5
Bench worked up to 335 paused. +5
DL worked up to 525 +5
vids to come shortly
410 No wraps
525 DL
Nice work!
Thanks Brother!
Rock and roll, great job!
Great depth on the squat and nice power on the dead.