That’s a ton of bench volume Matty. I would have crapped out feeling fine let alone trying to fight through it with a cold.
Thanks Dave, those endorphins start kicking in and I rode them through the session
RTS Week 8 Day 2
An abridged version…
Still dealing with a nasty cold, sapping energy, so with Mike T’s approval I did less.
Squat x3 @9 RPE %6 Fatigue Drop
135x3
225x3
275x3
315x3 (7 RPE)
335x3 (8 RPE)
345x3 (8.5 RPE)
350x3 (9 RPE)
330x3 (9 RPE)
2 ct Pause DL x3 @9 RPE
135x3
225x3
315x3
365x3
405x3 (7 RPE)
425x3 (7.5 RPE)
Stopped there, feeling light headed and had a coughing fit.
Seated DB Shoulder Press - 45x20 75x15 105x10 110x10
Tate Press using Long Minis - 3x25 (Very cool)
Band Front Raise - 3x20
DB Laterals - 30x3x20
The RPE stuff must be hard to judge when you have a cold because everything feels harder when you cant breathe properly.
Just going upstairs must be a (6 RPE) and putting your socks about a (3 RPE) I bet.
For an abridged version it still seems like a hell of a lot of work to me.
[quote]FarmerBrett wrote:
The RPE stuff must be hard to judge when you have a cold because everything feels harder when you cant breathe properly.
Just going upstairs must be a (6 RPE) and putting your socks about a (3 RPE) I bet.
For an abridged version it still seems like a hell of a lot of work to me.[/quote]
Brett you have no idea…putting on the socks was 7.5 RPE today
RTS Week 8 Day 3
Nutted up…
Pin Press x3 @9 RPE 6% Load Drop
135x10
185x10
225x3
250x3
275x3 (6 RPE)
300x3 (7 RPE)
315x3 (8 RPE)
320x3 (8.5 RPE)
325x3 (9 RPE)
315x3 (8 RPE)
305x3 (9 RPE)
Floor Press x3 @9 RPE %6 Load Drop
135x10
225x3
255x3
275x3 (7 RPE)
300x3 (9 RPE)
280x3 (9 RPE)
OH Press x6 @9 RPE %6 Load Drop
135x6
185x6 (7 RPE)
200x6 (9 RPE)
185x6 (9 RPE)
Lots of pullaparts
Meadows Row - 1plt x 20 2plt x 20 3plt x10
RTS Week 8 Day 4
DL x3 @9 RPE 6% Fatigue Rate
135x3
225x3
275x3
315x3
365x3
405x3 (7 RPE)
455x3 (8 RPE)
495x3 (9 RPE) PR +1
460x3 (9 RPE)
495 for 3 reps is a a pr for 1 rep for me, very pleased especially because I had one more in the tank and im still sick. My stance becoming narrow as well as my grip has helped with my pull
Pause Squat 2 ct x3 @9 RPE 6% Fatigue Rate
135x3
225x3
275x3 (6 RPE)
315x3 (7 RPE)
335x3 (9 RPE)
315x3 (9 RPE)
GM x6 @9 RPE 6% Fatigue Rate
135x6
185x6
225x6 (7 RPE)
275x6 (8.5 RPE)
260x6 (9 RPE)
Face Pull - 95x2x15 120x2x15
CS Rows - 1plt x 20 2plt x 20 3plt x 15 4plt x 10, 7 2plt x 13
RTS Week 9 Day 1.
Work schedule has been all over the place lately and ruining my Mon, Tue, Thurs, Friday preferred training days, so had to do yesterday and today…whatever.
Squat x3 @8.5 RPE 6% Fatigue
135x3
185x3
225x3
275x3
315x3 (8 RPE)
300x3 (8 RPE)
My lower back warned me before squatting to take it easy so I did, I pause squatted yesterday and pulled heavy, so I erred on the side of caution.
Feet up Bench x2 @9 RPE 6% Fatigue
135x10
185x10
225x2
250x2
275x2
295x2 (7 RPE)
315x2 (8 RPE)
320x2 (8 RPE)
335x2 (9 RPE)
340x2 (9 RPE)
320x2 (9 RPE)
After the 315 I decided to put on some elbow wraps, to get in some extra volume and handle some heavier weight with the feet up on the bench. I didn’t wrap them up to tight, but snug. I wonder how much wrapping elbows add to the lift, would it be the same as wrapping knees?
Floor Press x5 @9 RPE 6% Fatigue
135x20
225x5
275x5 (9 RPE)
250x5 (8 RPE)
250x5 (9 RPE)
Pretty shot from the other benching.
Seated DB Shoulder Press - 60x15 100x2x10 75x20
Band Tate Press - 4x15
Spoon Press - 50x20 75x20
Band Pushdowns - 30,25,20
Chins 10x3 (30)
Lat Pulldowns 4x15
Sraight arm pulldowns 3x12
RTS Week 9 Day 2
DL x3 @8.5 6% Fatigue
135x2x3
225x3
315x3
365x3
405x3 (6 RPE)
425x3 (7 RPE)
455x3 (8 RPE)
475x3 (9 RPE)
445x3 (8.5 RPE)
Overshot my RPE, just had nothing today, and on the 445 I didnt get tight enough and tweaked my back.
Bench TnG x3 @8.5 6% Fatigue
135x15
225x3
255x3
275x3 (7 RPE)
295x3 (8.5 RPE)
275x3 (7 RPE)
275x3 (7 RPE)
275x3 (8.5 RPE)
Shoulder was a little iffy… didn’t feel comfortable.
Chins - 3x10
Face Pulls - 95x20 120x2x15
Curls - 40x4x10
Meadows 6 way - 10x3x10
RTS Week 9 Day 3
Comp Bench x3 @8.5 RPE 6% Fatigue Drop
135x10
185x10
225x3
245x3
275x3
300x3 (7 RPE)
315x3 (8 RPE)
320x3 (8.5 RPE)
300x3 (8.5 RPE)
Pin Squat x2 @9 RPE 6% Fatigue Drop
135x10
185x3
225x2
275x2 (7 RPE)
315x2 (8 RPE)
300x2 (8 RPE)
300x2 (9 RPE)
The only way I could do these correctly is if I take a wide stance, if I take my normal stance I have what I guess is a reflex to stand on my toes and fall back. On 135 I did a sort of scrape the rack squat, which is like scrape the rack OH Press but youre squatting. It hit my quads nice! I invented it! LOL
OH Press x5 @9 RPE 6% Fatigue drop
85x10
105x10
135x10
185x5
205x5 (7 RPE)
225x5 (9 RPE)
205x5 (8 RPE)
205x5 (9 RPE)
I love you OH press, your always there for me.
Weighted Chins - 10, +25x3x5 10 (35)
CS DB Shrugs - 115x3x15
Band Flys - 3x20
RTS Week 10 Day 1
Squat x2 @9 %9 Fatigue
135x5
185x5
225x2
275x2
315x2 (6 RPE)
335x2 (7 RPE)
355x2 (8 RPE)
365x2 (9 RPE)
345x2 (9 RPE)
I was happy to get 365 w/o wraps for 2 and definitely had 1 or 2 in the tank. Unfortunately I tweaked my hamstring on the 345 and pitched forward too much, I dont think its serious but its throbbing a little.
Feet Up Bench x4 @9 9% Fatigue
135x15
185x10
225x4
245x4
274x4 (6 RPE)
295x4 (8.5 RPE)
315x3 (10 RPE, overshot)
285x4 (9 RPE)
3Board CGBP
135x7
185x7
225x7
245x7 (7 RPE)
275x7 (9 RPE)
250x7 (9 RPE)
DB Reverse Fly - 30x20 45x20,15
Band Front Raise - 3x15
Band Pushdowns - 3x20
Meadows Row - 1pltx15 2pltx15 3plt x2x10
Overall solid session, gonna ice my hamstring
Good work !
Thanks Sen…
RTS Week 10 Day 2
DLx2 @9 9% Fatigue
135x2x2
225x2
315x2
365x2
405x2 (6 RPE)
455x2 (7 RPE)
495x2 (8 RPE)
505x2 (9 RPE)
460x2 (9 RPE)
Hamstring / Groin a barking a little, but I felt good otherwise. the double at 495 was fast so I upped it to 505.
Bench TnG x2 @9 RPE 6% Fatigue
135x15
185x10
225x2
250x2
275x2
300x2 (6 RPE)
315x2 (7 RPE)
320x2 (8 RPE)
335x2 (9.5 RPE)
315x2 (8 RPE)
315x2 (8 RPE)
As the reps went on I felt better, it was weird but the drop sets felt much better than the 300.
Lunges
Lunges x5 @9 RPE 9% Fatigie
45 x 10
90 x 5
135x 5 (7 RPE)
155x 5 (8 RPE)
185x 5 (9 RPE)
170x 5 (9 RPE)
Lolz
OH Press
135x10
185x5
205x5
225x3
205x5
155x15
Face Pulls - 95x4x15
CS Row - 1plt x 20 2plt x 15 3plt x 10 4plt x 7 2plt x 12
Solid work. That is 2 big doubles on deadlift.
Thanks Jack I have been happy that my DL has been progressing…
RTS WEEK 10 DAY 3
Comp Bench x2 @9 %9 Fatigue Drop
135x15
185x10
225x5
245x2
275x2
300x2 (6 RPE)
315x2 (7.5 RPE)
320x2 (8 RPE)
325x2 (9 RPE)
315x2 (8 RPE)
300x2 (8 RPE)
295x2 (9 RPE)
Elbows and shoulders are ganked up.
Pin Squat x 4@9 RPE 9% Fatigue Drop
Hate these.
135x4
185x4
225x4 (7 RPE)
250x4 (8 RPE)
275x4 (9 RPE)
250x4 (9 RPE)
I will get the hang of these, I may raise the pins one notch so I dont have to go so wide.
DB Bench x7 @9 RPE 9% Fatigue Drop
60x20
90x10
100x7 (7 RPE)
120x7 (8 RPE)
110x7 (8 RPE)
My shoulder is barking a bit decided to stop there.
Band Tate Press - 3x20
Spoon Press - 60x20 70x20
Band Push Downs - 3x20
Chins - 10, +25x3x5
Kayak Row - 3x5
Still sick, now have a stomach bug. Boscoe was shooting out of my butt.
RTS WEEK 10 DAY 4
2" Deficit DL x2 @9 RPE 9% Fatigue Drop
135x2x2
225x2
315x2
365x2
405x2 (6 RPE)
425x2 (7 RPE)
455x2 (8 RPE)
475x2 (9.5 RPE)
435x2 (9 RPE)
Very tough today, I MAYBE had another rep at 475 thats why I gauged it at 9.5, if feeling good I was shooting for 495 for a double, not today folks.
2bd BP light touch x2 @9 RPE 6% Fatigue Drop
135x10
185x5
225x2
275x2
300x2
315x2 (7 RPE)
325x2 (8 RPE)
335x2 (8 RPE)
315x2 (8 RPE)
315x2 (9 RPE)
Running a little short on time, did not do full load drop.
Pendlay Row x 7 @9 RPE 9% Fatigue Drop
135x10
185x7
225x7 (8 RPE)
235x7 (9 RPE)
215x7 (9 RPE)
Nice and strict
Face Pulls - 120x3x15
Shrugs - 3plt x 3 x 20
DB Laterals - 30x3x15
RTS Week 11 Day 1
Squat x4 @9 RPE 6% Fatigue drop
135x4
225x4
275x4
315x4 (6 RPE)
335x4 (7 RPE)
355x4 (9 RPE)
325x4 (8.5 RPE)
Squat has been progressing and I have been doing it virtually pain free except for the hiccup last week. I am very happy that I do not use wraps any longer while training. I only will use it close to meet time and of course the meet.
Feet up Bench x3 @9 RPE 6% Fatigue Drop
135x20
185x10
225x5
245x3
275x3
295x3 (6 RPE)
315x3 (8 RPE)
325x3 (9 RPE)
315x3 (8 RPE)
305x3 (8.5 RPE)
Still toying with going with a wider grip, now I have my pointer on the rings, meh.
3BD CGBP x9 @9 6% Fatigue Drop
135x20
225x9
245x9 (7 RPE)
275x9 (9 RPE)
260x9 (9 RPE)
CS DB ROW - 75x3x15
SS
CS DB Rear Fly 30x3x15
Tri Ladder - 5x12-15
SS
Band Pushdowns 5x12-20
Chins - 10, +25x5 +45x3 10 (28)
A true -10 session
RTS Week 11 Day 2
DLx4 @9 6% Fatigue Drop
135x2x4
225x4
315x4
365x4
405x4 (7 RPE)
455x4 (9 RPE)
425x4 (9 RPE)
I have been riding a real good wave of DL PRs capped with a 505x2 a couple of weeks ago. It came to a crashing halt today, my goal was 495x4, NO SHOT TODAY…couldnt get tight and my back grew a vagina.
Comp Bench x4 6% Fatigue Drop
135x15
185x10
225x5
275x4 (6 RPE)
315x3.5 (10 RPE)
295x4 (8.5 RPE)
Totally effed this one up. It was supposed to be Comp x2 and did x4 by accident. The last rep on the 315 wrenched my shoulder.
OH Press - 135x10 155x10 185x5 205x5 225x3 155x15
Meadows Row - 1plt x 20, 2x15 3x10
Just awful
RTS Week 11 Day 3
TnG Bench x2 @8.5 RPE 6% Fatigue
135x20
185x10
225x5
245x2
275x2
295x2 (6 RPE)
315x2 (7 RPE)
320x2 (8 RPE)
330x2 (9 RPE)
325x2 (9 RPE)
315x2 (9 RPE)
DB Bench x5 @9 6% Fatigue
75x20
100x5
120x5 (9 RPE)
110x5 (8 RPE)
Pendlay Row x5 @9 6% Fatigue
135x20
185x5
225x5 (6 RPE)
245x5 (7 RPE)
250x5 (8.5 RPE)
230x5 (8.5 RPE)
Face Pull - 120x4x15
Meadows 6 way - 10x3x10
RTS Week 11 Day 4
Pin Squat x2 @9 RPE 6% Fatigue
135x2x2
185x2
225x2
275x2
300x2 (7 RPE)
315x2 (8 RPE)
335x2 (9 RPE)
315x2 (9 RPE)
Deficit DL 2" x2 @9 RPE No drop
135x2
225x2
315x2
365x2
405x2 (7 RPE)
455x2 (9 RPE)
2BD Press x2 @9 RPE 6% Fatigue
135x10
185x10
225x5
275x2
295x2 (7 RPE)
315x2 (8 RPE)
325x2 (9 RPE)
315x2 (8 RPE)
305x2 (9 RPE)
DB Shrug - 125x3x15
Band Front Raise - 3x15
Band Pushdowns - 80 total
Spoon Press - 45x20 80x15