Matty - no fatigue percents yet?
[quote]novaeer wrote:
Hey Dave,
Mike T also has a training manual for sale on his website that explains everything in fairly high detail. I actually started with the manual before deciding to work with him and I made solid progress with it.[/quote]
Thanks Novaeer. I will get it, he offers all kinds of different packages with different training manuals. It was a little hard for me to figure exactly what you need. I know you have done both and would be interested to hear your thoughts as well. I have three weeks before my meet and will be looking at potentially starting with Mike’s programming after that.
Sorry for the thread invasion Matty!!
[quote]FISCHER613 wrote:
good work- 2 secdond pause benching feels like an eternity right?
[/quote]
Very sobering dude, when I pause my reps before hand they were legit pauses but this was super legit and definitely loss tightness
[quote]DBasler wrote:
Matty- Good luck with the new programming brother. I’m going to have lots of questions about how this compares to what we were doing with Adam but I will give you a couple of weeks to see how you like it before I start hitting you with them. [/quote]
Ask away dude, its a new way and am very intrigued with his mathematical style…I think I may gain a few IQ points by going on the program and finally be out of the idiot percentile!
[quote]novaeer wrote:
Matty - no fatigue percents yet?[/quote]
Not this week…Mike must be so annoyed because I emailed 3 times about their being no fatigue percents this week just to make sure lol.
I will be doing paused Deads tomorrow, never did them before.
[quote]MattyXL wrote:
Not this week…Mike must be so annoyed because I emailed 3 times about their being no fatigue percents this week just to make sure lol.
I will be doing paused Deads tomorrow, never did them before.[/quote]
I wouldn’t worry about it. I emailed him a bunch of times during the first week, too. He pretty much expects that to happen, haha. Paused DLs are tough - another lift that will humble you. Try to pause just a few inches after the plates break from the ground - back bomb.
[quote]novaeer wrote:
[quote]MattyXL wrote:
Not this week…Mike must be so annoyed because I emailed 3 times about their being no fatigue percents this week just to make sure lol.
I will be doing paused Deads tomorrow, never did them before.[/quote]
I wouldn’t worry about it. I emailed him a bunch of times during the first week, too. He pretty much expects that to happen, haha. Paused DLs are tough - another lift that will humble you. Try to pause just a few inches after the plates break from the ground - back bomb.[/quote]
Yeah he seems very accommodating usually gets back to me within a day or less
RTS WEEK 1 DAY 2
2 Count Pause Squats x3 (9RPE)
135x10
225x5
275x3 (6 RPE)
315x3 (7 RPE)
335x3 (8 RPE)
340x3 (9 RPE)
Notes: These felt great! While the pause does make it tougher in a way it allowed me to be more cerebral about the lift when the weight got heavier, I didnt rush any cues in my head my belly stayed full of air and stayed tight.
2 Count Pause Deads x3 (9RPE)
135x3
225x3
315x3
365x3 (6 RPE)
405x3 (7 RPE)
455x3 (9.5 RPE)
Notes: I was admittedly a little intimidated of these as I have never did them before and pausing (a little below the knee for me) seemed like it would be awkward, surprisingly it felt pretty good. 455 was possibly pushing it a bit, 445 would have been a better weight to settle on.
Good Mornings x12 (9RPE)
Barx12
90x 12
135x12 (6 RPE)
185x12 (7 RPE)
205x12 (9 RPE)
Notes: Was very deliberate and slow with these, did not want to tweak the back. pretty locked knee position with a little bend in the beginning.
Shrugs -
225x20
315x20
405x20
455x10
1 Arm BB Row
50x10
100x2x10
Curlz
Hey Matty,
I just responded to your post in my thread and mentioned paused DLs and noticed that Mike has you doing them. Awesome. You will love these. Great, again, for posture and grinding through your sticking points. When you next do a traditional deadlift you will really feel the benefit of this lift. What I liked about the paused DL is that it gives you time to think a little and really blast through your sticking point. I also found that during the pause, I would think about really bracing my abs and holding tight, then as soon as I would begin the lift again, I would really try to blast through (paused lifts are great for improving rate of force development).
This one was a real indicator exercise for me.
[quote]Dave Rogerson wrote:
Hey Matty,
I just responded to your post in my thread and mentioned paused DLs and noticed that Mike has you doing them. Awesome. You will love these. Great, again, for posture and grinding through your sticking points. When you next do a traditional deadlift you will really feel the benefit of this lift. What I liked about the paused DL is that it gives you time to think a little and really blast through your sticking point. I also found that during the pause, I would think about really bracing my abs and holding tight, then as soon as I would begin the lift again, I would really try to blast through (paused lifts are great for improving rate of force development).
This one was a real indicator exercise for me.
[/quote]
x2…I really concentrated on powering through the pause which seemed like it will be very effective, possibly toggling where the pauses will be when I fail at a specific weight
RTS Training Week 1 Day 3
Pin Press (@ Chest Level) x4 @9RPE
135x10
225x10
275x4 (7 RPE)
315x4 (10 RPE)
Notes: Still trying to hone in my RPE weight, My jumps may be to big. I had no reps on the 315, pin press is very hard for me.
Floor Press x4 @9RPE
135x10
225x10
275x4 (7 RPE)
300x4 (8.5 RPE)
Notes: Felt good, again I will make smaller jumps leading up to my prescribed RPE weight next week.
OH Press x12 @9RPE
135x12
155x12 (@6 RPE)
185x12 (@9 RPE)
Notes: Same as above, will make smaller jumps next time.
Chins
0x10
25x8
25x8
45x4
0x10
0x10
Face Pull - Stack x 4 x 20 +25 x 20
Band Front Raise - 3x20
Band Fly - 3x20
Nice work.
RTS Training Week 1 Day 4.
Paused DL (2 sec) @9 RPE x 4 reps
135x10
225x5
275x5
315x4
365x4 (@6 RPE)
405x4 (@7 RPE)
425x4 (@8.5 RPE)
Notes: Lack of sleep hindered my performance, maybe had another 2 reps with a pause, maybe.
Paused Squat (2 sec) @9 RPE x 4 reps
135x10
225x5
275x4 (@6 RPE)
315x4 (@8 RPE)
320x4 (@9 RPE)
Notes: Not too bad, just tired.
Good Morning @9 RPE x 6 reps
Barx6
135x6
185x6 (@6 RPE)
225x6 (@7 RPE)
275x6 (@8 RPE)
Notes: This session of GMs gave me a bit more confidence to do them regularly.
Meadows Row
1 Plt x 20
2 Plt x 20
3 Plt x 15
4 Plt x 5
2 Plt x 13
Banded Leg Curls - 3x20
Banded Pushdowns - 3x20
DB Laterals - 30x3x20 (1 set partials 70x15)
Here comes the fatigue percents…YAHTZEE!
[quote]MattyXL wrote:
Here comes the fatigue percents…YAHTZEE![/quote]
RTS WEEK 2 DAY 1
2 Count Bench Press x 4 @9 RPE (%5 Fatigue drop)
135x10
185x10
225x4
250x4 (6 RPE)
275x4 (8 RPE)
300x4 (9 RPE)
275x4 (8 RPE)
275x4 (9 RPE)
Notes: Used the full load drop for this instead of working down to 275.
Bench + Short Minis x 4 @9 RPE (%5 Fatigue drop)
135x10
185x10
225x4 (6 RPE)
245x4 (8 RPE)
250x4 (9 RPE)
240x4 (9 RPE)
Notes: According to the calculations I was supposed to hit 260x4, it wasn’t happening today lol.
Floor Press x4 @9 RPE (%5 Fatigue drop)
135x10
185x10
225x4 (6 RPE)
275x4 (8 RPE)
295x4 (9 RPE)
275x4 (8 RPE)
260x4 (8 RPE)
260x4 (9 RPE)
Notes: According to calcs 280 was supposed to be working weight felt better at these and went to 295.
CS Row plus double choked lght bands
1plt x 20
3plt x 3 x 10
5x10 Chins
Tri Ladder 7x10
SS
Band Pushdowns 100 Reps
Matty good work-that is a ton of benching. I’ve got to get Mike’s ebook soon so I can figure out what you are talking about with RPE and fatigue drop.
RPE sounds like something that sits on your shoulder and shoots down helicopters.
Great work in here, Matty!
Thanks Jack!
Yeah Dave it was a shit ton, but this way of training is refreshing and different…
The idea of Auto-regulation is something I never considered, but it may be something I use for a long time.
RTS WEEK 2 DAY 1
2 count Pause Squat x4 @9 %5 Fatigue Drop
135x5
225x5
275x4 (RPE 6)
315x4 (RPE 8)
330x4 (RPE 9)
320x4 (RPE 8)
315x4 (RPE 8)
305x4 (RPE 9)
Notes: Felt good really trying to keep my back tight and upright, on that lat rep of the 330 I probably didnt pause enough and GMd the fuck out of it.
2 count Pause DL x 3 @9 %5 Fatigue drop
135x3
225x3
275x3
315x3 (RPE 6)
365x3 (RPE 6.5)
405x3 (RPE 8)
430x3 (RPE 9)
410x3 (RPE 7)
410x3 (RPE 8)
410x3 (RPE 8.5)
Notes: Took longer than usual between sets as my back was barking. If I added any more pounds after the 430 it might have been a full 10 effort. Did a full load drop for volumes sake as well as not having to bend down because my lower back started to grow a vagina.
Snatch Grip SLDL x6 @9
135x6
225x6
275x6 (RPE 6)
315x6 (RPE 8.5)
Notes: Used a hook grip for theses which helped. Wasnt sure If I should have done a fatigue percent as I have no numbers to compare it to.
Absolutely shot after this session
Pinwheel Curls - 30x20 40x15 50x10 30x13
Lat Pulldowns - 140x20 200x2x12
