Don’t know, maybe you should go into oly lifting, if your ass likes gravity so much ;-p
LOL I never thought of that…hmmmm
RTS WEEK 3 DAY 1
SQUAT x4 @ 9.5 RPE %5 Fatigue, Full Load Drop
135x5
225x5
275x4 (6 RPE)
315x4 (7 RPE)
335x4 (8 RPE)
340x4 (9.5 RPE)
320x4 (9.5 RPE)
Notes: These went well, until my lower back spazzed out and locked up on me, pleased with the 340x4, maybe had another in the tank as well…I have to work on what caused my back to lock up on me.
1/2 Board Press x 2 @ 9 RPE %5 Fatigue,
135x10
185x10
225x2
250x2
275x2 (6 RPE)
300x2 (7 RPE)
315x2 (8 RPE)
325x2 (9 RPE)
315x2 (8 RPE)
310x2 (9 RPE)
Notes: Very dissapointed. These were much harder than I thought. For some odd reason the board screwed with my setup, or maybe I pinpointed an extremely weak link in the chain.
3 Board CGBP x5 @9 RPE %5 Fatigue
135x10
225x5 (6 RPE)
250x5 (7 RPE)
275x5 (8 RPE)
285x5 (9 RPE)
270x5 (8 RPE)
270x5 (9 RPE)
Notes: Meh…was hoping for better numbers.
CS Row - 1plt x 20 2plt x 20 3plt x 15 4plt x 7 2plt x 13
Tri Ladder - 5x10
Band Pulldowns - 95 reps
I had to consult a few web sites before I could start to understand the programming-
I still think I need a primer to follow along-
how have you been- training looks very regimented
[quote]kmcnyc wrote:
I had to consult a few web sites before I could start to understand the programming-
I still think I need a primer to follow along-
how have you been- training looks very regimented[/quote]
It is regimented, which is good so I dont stray too far. the volume on the main lifts dont allow me to go assistance movement whoring which as you know I love to do. Otherwise Im plugging along bro. Hopefully you can make an appearance at the June WNPF Meet
RTS WEEK 3 DAY 2
DL x 4 @9 RPE 5% Fatigue
135x4
225x4
275x4
315x4
365x4 (6 RPE)
405x4 (7 RPE)
455x4 (8 RPE)
475x4 (9.5 RPE)
450x4 (9 RPE)
Notes: I can only describe my back pain as Sciatica as it travels down my leg, gonna have my little Russian ART guy beat the piss outta me so I can get that sorted out. the 475 I was very pleased with I had maybe 1 rep left so the 9.5 was as accurate as possible. Oddly this is a PR as I had never done 475 for more than 2 reps before.
Bench Touch and Go x3 @8.5 RPE 5% Fatigue
135x20
185x10
225x3
275x3 (7 RPE)
315x3 (8.5 RPE)
300x3 (8 RPE)
Notes: I was ok with this as well, especially with last nights board bench being a struggle. Touch and go…your always there for me lol. Elbows are getting all wonky though.
Lunges…x4 @9 %5 Fatigue
Bar x 4
90 x 4 (6 RPE)
135 x 4 (9 RPE)
130 x 4 (9 RPE)
Notes: Never ever did lunges before, I have attempted to do them. I can only describe how I looked as so…an arthritic 400 lb woman walking a tight rope. don’t judge me lol.
Facepulls - 95x3x20
Meadows Row - 1plt x 20 2plt x 15 3plt x 10
Careful about jerking on that bar. Probably not the first time you heard that phrase before, lololol.
Why no video of the lunges? 
[quote]novaeer wrote:
Careful about jerking on that bar. Probably not the first time you heard that phrase before, lololol.
Why no video of the lunges? :-D[/quote]
Dude your the second person who has said that, what am I doing wrong?
Matty - when you initiate your pull you don’t remove the slack first. Instead you pull really hard. Try pulling your arms tight first then start the lift. Does that make sense the way I explained?
james
Gotcha thanks James.
[quote]MattyXL wrote:
Gotcha thanks James.[/quote]
James explained it perfectly. I was also trying to be funny about the “jerking your bar” comment.
Lol I got that part!
FTR Im an expert at Jerking my Bar!
Just stopping through. I don’t recognize anyone in the training log section anymore.
I was gonna mention that too, make sure the bar is up tight against the weights before you explode up. In other words you should ease into it until you feel like the weight is really close to being off the floor, THEN explode up.
Also you have a weird pull, like opposite of most people. It looks like you use your back/glutes to get the bar to your knees, then you use quads to squat it up from there. If it’s working for you though and you’re hitting PRs, don’t fuck with it.
Also TMI on the bar jerking.
Well I am Polish 
Whats up brother hows it going?
I have been making progress though Im always looking to tweak to get better, finally hit 510 in a meet on my DL…flighty expectations but I want 600 by the end of the year, so any pointers I will take into consideration, so thanks!
It may look like Im using Quads after getting past my knees but Im actually trying to push my hips through the bar to complete the lift
Grats on that 510!
Goin well, gettin’ over an injury but it’s all part of the game. I feel like I only post in 3 threads anymore so I ventured out of my comfort zone a bit today.
I don’t post in NBA anymore either, it wasn’t worth getting frustrated by some of the people in that thread. It’s just a lifting forum for F’s sake, made me repriotize my life when I actually got emotional about that haha.
Knicks looking decent this year though. Up and down so far like any NBA team, but as a whole they’ve been better than I expected.
RTS TRAINING WEEK 3 DAY 3
Comp Bench x4 @9.5 5% Fatigue
135x20
185x10
225x5
275x4 (7 RPE)
315x4 (9.5 RPE)
300x4 (8 RPE)
300x4 (8 RPE)
Notes: My elbow and forearm were a bit wonky from last session, it held up well until the fatigued sets, for some reason my descent got slower on back offs, and thus aggravated the forearm and elbows.
Pin Squat x 2 @9 5% Fatigue
135x5
185x5
225x2 (6 RPE)
275x2 (7.5 RPE)
315x2 (10 RPE)
300x2 (9 RPE)
300x2 (9.5 RPE)
Notes: WTF! I have never done these before, and I am unsure if I did them right. If I was in my normal stance I fell backwards, so I had to Squat Morning all reps…phone died and didnt have my camera, this was very difficult. Looked at Mike’s 605x4 Pin Squat vid (ridiculous) and it seems like he did the same I think. Anyone with experience with the pin squats please give me some pointers, these were ridiculously hard.
DB Bench x5 @9 5% Fatigue
65x20
75x20
100x5
125x5 (8.5 RPE)
125x5 (9 RPE)
120x5 (9 RPE)
Notes: Did an extra set of 125 DB Bench as thats the highes my DBs go up to in my gym. Got the Fatigue rate right on these, havent DB Benched in a while, went to far back and tweaked my shoulder…somebody get me the WAAAmbulance!
Band Fly - 3x20
Internal / External Rotations - 2x10
Rear Delt DB Fly - 40x3x20
Band Front Raise - 3x20
DB Cleans - 35x3x15
Meadows 6 way - 10x3x10
Chins - 3x10
By far Thursdays have been my worst training days
RTS Week 3 DAY 4
2" Deficit DL @9 RPE 5% Fatigue Rate.
225x5
275x5
315x2
365x2 (6 RPE)
405x2 (7 RPE)
455x2 (8.5 RPE)
420x2 (7.5 RPE)
420x2 (8 RPE)
420x2 (9 RPE)
Notes: These felt good, probably could have gone up 15-20 lbs, but didn’t want to forsake form.
2 Board light touch x2 @9 RPE %5 Fatigue Rate
135x20
185x10
225x2
275x2 (6 RPE)
315x2 (8 RPE)
320x2 (9 RPE)
305x2 (8 RPE)
305x2 (8 RPE)
305x2 (9 RPE)
Notes: Frustrated with the board presses, I though the limited ROM would allow me to put heavier weights up, it actually has casused me to put less weight up. It seems as if the boards are messing with bar placement Or maybe I just suck at them.
Pendlay Row x5 @9 RPE %5 Fatigue rate
135x20
185x10
225x5 (7 RPE)
245x5 (8 RPE)
275x5 (9 RPE)
250x5 (8 RPE)
250x5 (8 RPE)
Notes: These went well, started to run out of time. I find that if I have a slightly narrower than shoulder width grip I can be very strict with these.
Skull Crushers - 60x20 80x20 110x15
Hammer Curls - 30x20 40x10 50x10
Are you fairly new to board presses? A lot of people that I have trained with in the past if they haven’t used board presses before, they tended to struggle with the groove more than anything. One of my former training partners would just get completely thrown off once the bar touched the board.
Maybe drop in a video next time you do them.
I will dude thanks, I find that fucking board drives me crazy, Im not hitting my chest where it usually hits, between the chest and stomach, my descent is too slow, or I drop it too hard…pretty pissed off about it, I will definitely get a vid so you can give me some pointers
RTS WEEK 4 DAY 1
SQUAT x2 @9 RPE 6 Fatigue %
135x5
225x5
275x2
315x2 (7 RPE)
335x2 (8 RPE)
365x2 (9.5 RPE)
345x2 (8.5 RPE)
345x2 (9 RPE)
Notes: Didnt feel great, your run of the mill aches and pains and this constant nagging right side / lower back pain that could be sciatica but I don’t know, not sure what I should do with regard to it. On the bright side I hit all these and all squat reps since going on RTS with no wraps just my rehbands, which are probably too big.
2 ct pause bench x 4 @9 RPE 5% Fatigue Rate
135x20
185x10
225x4 (6 RPE)
275x4 (7 RPE)
315x4 (9.5 RPE)
300x4 (9.5 RPE)
Notes: Status quo here, not too much improvement. My elbows and biceps are starting to fail on me a bit. Should probably temper the weight a bit to hit my RPE better.
3 Board CGBP x7 @9 RPE 5% Fatigue Rate
135x7
185x7
225x7 (6 RPE)
245x7 (7 RPE)
275x7 (9 RPE)
250x7 (9 RPE)
Notes: No real issues, other than thinking at this point I should be able to up the weight. Pretty dissapointing.
Weighted chins - 0/10 25x5x5 0/10
Band Pushdowns - 80 Reps
DB Laterals - 30x3x20
I had some extra time today so I wanted to OH press to make myself feel better. At least this was still ok
135x10 155x5 185x5 205x5 225x4 230x3 (knees locked)
RTS WEEK 4 DAY 2
DL x2 @9 RPE 6% Fatigue Rate
135x2
225x2
275x2
315x2
365x2 (7 RPE)
405x2 (7.5 RPE)
455x2 (8 RPE)
475x2 (8.5 RPE)
500x1 (10 RPE OVERSHOT)
470x2 (10 RPE)
Notes: Well totally ruined this one. I had in my head that I wanted 500x2 on this I have done 495x2 and felt at this point I should be able to 500x2 max rep effort so 2 would be a 9 RPE. Not in the cards today. Very disappointed.
Flat Benc Touch & Go x2 @9 RPE Gradual load drop to .6% Fatigue Rate
135x20
185x10
225x2
275x2 (7 RPE)
315x2 (8 RPE)
325x2 (9 RPE)
320x2 (8 RPE)
315x2 (8.5 RPE)
300x2 (9 RPE)
Notes: Ahh Bro bench, your always there for me.
Lunges x5 @9 RPE DOH!
Bar x5
55x5 (6 RPE)
95x5 (8 RPE)
100x5 (8 RPE)
Notes: Lol what can I say, I actually sprained my ankle…my God what a Dolt I am.
CS Row - 1plt x 20 2plt x 20 3plt x 15 4plt x 5 2plt x 15
Band Flys - 3 x 20
Tri Ladder - 5x15
Pinwheel Curls - 50x3x10
I have to say in my three years of PLing, I have never though I needed a deload after 3 or 4 weeks, this is the toughest programming I have ever done. Squatting twice a week, deads twice a week and benching 4 times a week, is very difficult. I am definitely taking a deload next week…it is without question necessary