Thanks GV! Means alot coming from you bro
This past Sunday was a free day, so I went HAM on the volume…
Incline BP - 135x10 185x10 225x5 275x5 300x3 315x2 225x12
Chins - 0x10 25x5,5,5,5 10 (40)
Meadows Row - 1plt x 20 2plt x20 3plt x10 4plt x5
OH Press - 135x10 185x5 205x5 225x3 230x2
Klokov Press - Bar x 30
Band Pushdowns - 100 total reps
Weighted Pushups - 15 45x15 90x10 45x10 10
RTS Week 14 day 1
Squat x4 @9 6% Fatigue
135x4
225x4
315x4 (7 RPE)
365x4 (9.5 RPE)
345x3 (9 RPE)
Pin Press x4 @9 6% Fatigue
135x10
185x10
225x4
245x4
275x4 (8 RPE)
305x4 (9 RPE)
285x4 (9 RPE)
225x10
JM Press
90x8
135x8
185x8
205x8 (9 RPE)
195x8 (9 RPE)
CS Row - 1plt x20 2plt x20 3plt x15 4plt x7
Do you prefer JM Presses for your triceps?
[quote]gorillavanilla wrote:
Do you prefer JM Presses for your triceps?[/quote]
I really dont like them at all, I just am doing them because they are programmed, for Tri pressing movements I prefer CG board for high reps or standard close grip. I always find myself really struggling with the form because in essence it is a hybrid movement.
I haven’t been able to work the JM press in yet but I have to give them a try. I prefer close grips for tri’s too.
I like JM presses in the smith on a slight incline or good old fashined Skullcrushers!
RTS Week 14 day 1
Made a big mistake by taking an hour nap before training…was just exhausted. The nap didnt help, not even a spike helped me out of my doldrums.
DL x4 @9 6% Fatigue Drop (for all RTS exercises)
135x2x4
225x4
315x4
365x4
405x4 (@7 RPE)
455x4 (@9 RPE)
430x4 (@9 RPE)
Warmed up well, stretched and just did not have it.
TnG Bench x4 @9
First time using full grip in about 2 years…and as usual I panicked about the change…while I felt slightly more pressure on my wrists, I squeezed the hell out of the bar and tried bend the bar towards me so to speak…it worked. Bench was my saving grace today.
135x10
185x10
225x4
275x4
295x4 (@7.5 RPE)
315x4 (@9.5 RPE)
295x4 (@9 RPE)
Front Squat x6 @9
135x6
185x6
205x6 (@8.5 RPE)
195x6 (@9 RPE)
Chins - 12,+25x8, +45x4, +25x4, 10 (38)
Face Pulls - 95x3x20
Pendlay Rows - 135x15 185x10 225x10
Good news on the bench! It is an annoyance for sure, but you should do fine with that grip at the meet. It is also fortunate you found out soon enough to adjust and practice a bit and were not surprised on the day of the meet.
Do you plan to take a break on the deads soon? I understand one should not dead lift anything that’s heavy for them for at least a week or week and a half before a meet. Of course this is not written in stone.
[quote]jjackkrash wrote:
Good news on the bench! It is an annoyance for sure, but you should do fine with that grip at the meet. It is also fortunate you found out soon enough to adjust and practice a bit and were not surprised on the day of the meet. [/quote]
Thanks brother, its a load off for sure, and since I was surprised that the difference was not that vast this should be more than enough time.
[quote]gorillavanilla wrote:
Do you plan to take a break on the deads soon? I understand one should not dead lift anything that’s heavy for them for at least a week or week and a half before a meet. Of course this is not written in stone.[/quote]
Im hoping so! I am going to email Mike today to see whats in store, I have a spreadsheet that sort of tells me whats next but TBH its a little difficult to decipher.
RTS Week 14 Day 3
Comp bench x4 @9 RPE 6% Fatigue
135x10
225x4
245x4
275x4
295x4 (8 RPE)
305x4 (9 RPE)
285x4 (9 RPE)
2ct Pause Squat x4 @9 RPE 6% Fatigue
135x4
225x4
315x4 (9 RPE)
285x4 (9 RPE)
OH Press x8 @9 RPE 6% Fatigue
135x8
185x8 (8 RPE)
190x8 (9 RPE)
180x8 (9 RPE)
Landmine Press 1plt Plus Light band x 3 x 10 added medium band x1 x 10
Band Front Raise 2x12
Kayak Row - 3x5
Band Pushdowns - 60 reps
Band Tate Press - 3x15
T-Handle swings are now and from now on going to be how I warm up for every workout. My core gets worked, the arms and shoulders are primed well, my hams are engaged and ready to push weight, and it seems my entire body is ready to attack the weights after a couple fairly heavy high rep sets of t-handle swings. I think t-handle swings are the best body primer for lifting I have ever tried(better than stretching, dynamic drills, rolling, etc) but that’s just me.
Im going to have to try it…a major concern of mine is never feeling quite ready or as you put it, primed enough before deads, squats to a certain extent but definitely deads. Because I do not have a T-handle would DB swings be a somewhat suitable replacement?
I guess DB swings might work but I have never tried. I think the body position the T-Handle swings gives is superior. You can make a
T-Handle for $22-$25 and buy everything at Lowes or Home Depot etc. Google T-Handle and the instructions are simple and effective. I think it’s the best, least expensive lifting implement I have.
RTS Week 14 Day 4
Warmed up with some DB swings 40x3x10 and it seemed to help my hips and hammies felt limber
DL against minis x4 @9 RPE 6% Fatigue
135x4
225x4
315x4
405x4 (7 RPE)
425x4 (9 RPE)
405x4 (9 RPE)
Floor Press x4 @9 RPE 6% Fatigue
135x10
225x5
245x4
275x4 (7 RPE)
295x4 (8 RPE)
314x4 (9.5 RPE)
294x4 (9 RPE)
GM x8 @9 RPE 6% Fatigue
45x8
90x8
135x8
185x8 (7 RPE)
205x8 (8 RPE)
195x8 (9 RPE)
BB Shrug - 405x3x15
Quick and dirty…weekend off.
RTS Week 15 Day 1
@9 RPE 6% Fatigue Drop All RTS Movements
Squat x3
135x10
225x3
315x3 (7 RPE)
365x3 (9 RPE)
355x3 (8 RPE)
345x3 (9 RPE)
As long as I am feeling good, I like taking bigger jumps with squat leading up to my prescribed RPE set, and then move down slowly to get volume in. Today I felt good.
Pin Press x3
135x10
225x3
245x3
275x3
295x3 (7 RPE)
315x3 (8 RPE)
325x3 (8.5 RPE)
330x3 (9 RPE)
315x3 (9 RPE)
I sleeved up for these sets, elbows were feeling jacked. Found a nice groove though
JM Press x6
135x6
185x6
225x6 (9 RPE)
210x6
CS Row - 1pltx20 2pltx20 3pltx10 4pltx7 2pltx12
Meadows Row - 1pltx20 2pltx10 3pltx10 4pltx5
Tri Ladder - 5x10
Pushdowns - 72 reps
Solid Sesh
Nice work Matty!
james
[quote]atypical1 wrote:
Nice work Matty!
james[/quote]
Thanks Brother!