Squats look good Matty. That’s some crazy volume overall. Are you sure you’re an old fart?
I chuckled at the woman making a guest appearance in your video after reading your comment about growing a female part…
I feel like one today lol!
[quote]punnyguy wrote:
I chuckled at the woman making a guest appearance in your video[/quote]
I like the beast doing shrugs in the background…he was my favorite until I noticed the chap in what appears to be a V-Neck sweater in the way back.
that is a cray volume on bench.
I will peep yor vids later- good work bro man
Thanks Kev…
RTS Week 2 Day 3
Pin Press (Chest Level) x3 9 RPE %5 Fatigue Rate 15 lbs full load drop
135x10
185x10
225x3
250x3 (6 RPE)
275x3 (7 RPE)
300x3 (8 RPE)
315x3 (9 RPE)
300x3 (8.5 RPE)
300x3 (9 RPE)
Notes: Getting a little better at these I have to remember where the bar sits on my chest (between pec and stomach) to get a good push off the pins.
Floor Press x3 9 RPE %5 Fatigue Rate 15lbs full load drop
135x10
225x3 (6 RPE)
275x3 (8 RPE)
300x3 (8.5 RPE)
300x3 (9 RPE)
285x3 (8 RPE)
285x3 (8 RPE)
Notes: Elbow started to bark a bit, lost some strength pretty quickly disappointed in this, as I thought I could get 315 for 3 on the floor as well, but Im learning to stop when necessary.
OH Press x6 9 RPE %5 FR 15 lbs FLD
135x6
160x6
185x6 wut (9 RPE)
160x6 (6 RPE)
160x6 (6 RPE)
160x6 (7 RPE)
160x6 (8 RPE)
160x6 (8.5 RPE)
Notes: Through my calculations my initial should have been 215x6…no shot. The floor and pin presses took a boatload out of me. If I was fresh 215x6 would have been doable but after being pretty fatigued 185 was all I could muster, I had one more rep in the tank at that weight thats it. Sobering.
Rear Delt DB Fly 30x3x20
DB Laterals 30x3x20
DB Row 85x20 100x15 125x10
Tate Press 35x20 45x15 50x10 40x12
No doubt all of the bench and floor pressing is what brought down the OHP numbers. I’m intrigued by the programming but I’m pretty sure I couldn’t hold up to the volume so far unless I really dropped the weoght down.
2 weeks in and Im having fatigue issues myself, and I am pretty used to high volume. The main hurdle is the fatigue sets, usually I work to the prescribed set of the day and do a back of set if any, with this you have to do a multitude of sets after your top set, its pretty rough.
I got a figure out a way to tend to the fatigue aspect and work on recovery.
RTS WEEK 2 Day 4
Session was cut short due to my gym preemptively closing down at 5pm because of the Blizzard conditions
Paused DL 2 count, @9 RPE x 4 5% Fatigue
135x4
225x4
275x4
315x4
365x4 (6 RPE)
405x4 (7 RPE)
425x4 (8 RPE)
455x4 (9.5 RPE)
430x4 (9 RPE)
Couldnt get comfortable…
Pause Squats 2 cout. @9 RPE x 3 5% Fatigue
135x3
225x3 (6 RPE)
275x3 (7 RPE)
315x3 (8 RPE)
Sounds like a good weekend to stay inside and enjoy a few cocktails with Mrs. Matty.
Do you know if there are deload weeks in the program? Like you said you are used to the volume and its starting to take its toll. How many weeks are in a programming cycle?
You aint kidding brother…I gotta nice big bottle of chilanti and some Malbec…no work tomorrow, making a nice beef stew gonna watch the knick game then some flicks…
For the first time ever I will definitely use programmed deload weeks after the 3rd or 4th week, I am hurtin for certain, Im hoping to last 2 more weeks, but Im not sure.
Are you using the RTS designed by Mike Turscherer(sp)? Please inform me what RPE is, I’m to lazy right now to look it up. You have some nice goals in here and the volume is impressive.
Great work going on in here Matty, love the volume. It will probably take you a little while to develop the work capacity for the volume you are doing but it will come mate, training is all about adaptation and all that.
Anyway, when you say fatigue do you mean a drop-off in performance during your session, and/or, a general feeling of fatigue that persists outside of the gym too?
Some scientists believe that exercise-related fatigue is triggered by inflammation and that central mechanisms serve to limit force production in such a way to protect you from damage. To illustrate, and I wouldn’t recommend you do this often, if you feel smashed up take a couple of ibuprofen you will feel better pretty quickly and will be able to train harder. However, using ibuprofen (like taking tons of antioxidant supplements) can interfere with adaptations to training.
If you can maintain normal levels of inflammation through your diet and supplements, then you could theoretically ameliorate the effects of excess inflammation and offset excess fatigue.
[quote]gorillavanilla wrote:
Are you using the RTS designed by Mike Turscherer(sp)? Please inform me what RPE is, I’m to lazy right now to look it up. You have some nice goals in here and the volume is impressive.[/quote]
Hey GV…RPE stands for Rate of Perceived Exertion, or Rep Effort.
Its basically rating how each set felt with 10 being no reps left to 9 having 1 or 2 reps left and so on and so on. Thats the easy part finding your initial or top sets of the exercise involves some (not hard but specific) calculations, from their you can either gradually go down to your drop weight, or use your drop weight until the weight used is the proper RPE for the day.
[quote]Dave Rogerson wrote:
Great work going on in here Matty, love the volume. It will probably take you a little while to develop the work capacity for the volume you are doing but it will come mate, training is all about adaptation and all that.
Anyway, when you say fatigue do you mean a drop-off in performance during your session, and/or, a general feeling of fatigue that persists outside of the gym too?
Some scientists believe that exercise-related fatigue is triggered by inflammation and that central mechanisms serve to limit force production in such a way to protect you from damage. To illustrate, and I wouldn’t recommend you do this often, if you feel smashed up take a couple of ibuprofen you will feel better pretty quickly and will be able to train harder. However, using ibuprofen (like taking tons of antioxidant supplements) can interfere with adaptations to training.
If you can maintain normal levels of inflammation through your diet and supplements, then you could theoretically ameliorate the effects of excess inflammation and offset excess fatigue. [/quote]
Hey Dave, thanks for checking in Bud.
Its funny but my sessions have always been high volume, but the difference here is the volume is not done with the ancillary movements but with the main movements, which is what is really taking alot out of me. Honestly I expect my performance to be somewhat lower as the exercises and days go on, for example my first 2 days so far dwarf my last 2 days of the week. It does leak to outside of the gym, as I also work nontraditional hours which mess with my sleeping. I have been using Naproxin (sp) to help with the soreness and inflammation, I do try to keep it to minimum so my body continues to adapt to the exercise load.
Thanks for the info!
Love the new avatar -proof that the triceps can be as much as two-thirds of arm mass!
(p.s. good post in that squat thread)
Thanks for the RPE explanation. I believe I recollect something I read about that before but I could not remember the specifics you laid out. I use Naproxin too in a very limited way to alleviate extreme soreness. I try to stand the pain for a day after lifting before taking Naproxin and then I won’t use it more than twice a week and in small dosage. I take a lot of natural stuff to fight inflamation and not interfere with muscular adaptation.
Matty,
Are you sure those squats are low enough? They seemed a touch high from this angle, fuck…I may never squat again after watching that I feel like such a cheater.
[quote]punnyguy wrote:
Love the new avatar -proof that the triceps can be as much as two-thirds of arm mass!
(p.s. good post in that squat thread)[/quote]
TRIS FOR THE SIZE!
[quote]gorillavanilla wrote:
Thanks for the RPE explanation. I believe I recollect something I read about that before but I could not remember the specifics you laid out. I use Naproxin too in a very limited way to alleviate extreme soreness. I try to stand the pain for a day after lifting before taking Naproxin and then I won’t use it more than twice a week and in small dosage. I take a lot of natural stuff to fight inflamation and not interfere with muscular adaptation.[/quote]
No problem dude, I am very bad at being consistent with taking any supplements like Vit D and Fish Oil, I may have to be more strict with these to help inflamation
[quote]BrianHanson wrote:
Matty,
Are you sure those squats are low enough? They seemed a touch high from this angle, fuck…I may never squat again after watching that I feel like such a cheater.[/quote]
Lol, dude I’m really starting to realize that going that low is not necessary, and feel like I am wasting energy by going so low, for so long my depth was lacking and now its too much and I feel like I may be losing some pounds because of it.