Monday
morning weight 220.6! now there’s no reason to stop till 242.
recovery, ME Bench
bodyweight box squats
2 mins, 1 min, varying widths.
wiggling
pull aparts 4x8
external rotation 4x10
elevated pushups 4x10
bench, 1.5 chains
45 1x20
95 1x10, 5
3 board, 1.5 chains, CG
135 1x3
185 1x3
215 1x3
245 5x3 dissapointed i couldn’t handle more weight than this. probably only 265 top weight, ish.
close grip incline
135 1x5
145 5x5 fatigue stop
westside delt triad
15 lbs 1x20, 8, 8
dissapointig workout. I’m really not happy with my top end strength. need to go to dinner, i’ll beat all this in a week.
Tuesday
bench accessory
pull aparts 4x10
suspension fat man pullup 4x8
seated dumbell clean
25 4x8 got a little sloppy at the end.
decline leg raises 3x8 harder than i expected.
tricep band pushdowns 100 reps felt like i didnt get to wwork my triceps sufficiently yesterday. these will be back regularly.
Wednesday
ME Lower
glute activation, wiggling, box squats, shoulder dislocations
Semi Sumo deadlift, barefoot, suitless. i feel the suit is too tight for me to get a good setup.
135 2x5
225 1x3
275 1x1
315 1x1 + belt
375 1x1 fast, but saw stars.
425 1x1 dont feel like i’m capable of a record today. i’ll go for reps.
425 1x1 conventional harder, definitely.
425 1x1 sumo easier than conventional, but i still feel like my form is crap. i think semi is my best style.
425 2x1 semi sumo much more comfortable thats about as slow as i want to go. i think this session taught me where my optimal foot placement is. 5 reps at 91% is lower than i’d like, but whatever.
split squats
60 1x5
110 2x3 im thinking this split is too intense for me. i’d rather the monster workouts and time to recover, but i’ll probably stick it out through the end of the cycle. i’ve been feeling like i can’t get my intensity up. pop in knee, stopped when set done, no pain.
GHR flat 3x5
shitty workout.
Friday
DE Bench
Wiggling
foam rolling
shoulder dislocations
overhead squats
YTWL 8x3
elevated pushups 4x10
Bench
95 2x5
95 + 1.5 chains 1x3 i feel very explosive.
145 1x3 leaving bench, need more weight to keep tightness.
170 9x3 123456789 hard stuff, but was still able to pull bar apart on last rep, and arch was big.
shirted triples
225 1x3 no touch got my roomate to jack my shirt
255 1x3 no touch. getting much more out of the shirt, obv.
285 1x3 no touch, closer
295 1x3 two touched. PR
300 1x3 PR all touched, middle rep was barely though. this was hard, but not a grinder. i feel like that jack was good for 20lbs ish over what i was doing before.
JM Press
95 1x8
120 4x8 fatigue stop
Pull aparts, light band
4x10
lat raises
10 3x10 tired. great workout.
Saturday
Recovery dumbells
dumbell rows
60 1x10
110 1x10
face pulls
55 4x10
grappler abs
50 4x6
off to san simeon!
Monday
Feel like i need more practice, going to be doing something different. I feel like speed work hasn’t been benefiting me much, and I’ll be starting with a split i found in the RTS Manual. Don’t know if I’ll work the whole thing through though.
Equipped Squat:
Misc wiggling
box squats
Raw Squat
55 3x10
135 2x5
185 1x5
225 1x5
225 1x5 + suit bottom hard to get depth, suit tighter than i remember.
275 1x3 straps up
315 1x4
365 1x3 + belt form sucking. i think i need to be wider.
415 1x3, 2 can’t get my form right. thoracic flexion.
365 1x2 still screwball.
365 1x2 -belt. perfect, deep. belt obv screwing form …somehow.
SLDL
135 1x5
185 1x5
235 1x5
slept poorly, atet poorly on vacation. maybe i’ll stop here.
Edit for double post. my workouts have mostly sucked this cycle. i need to rethink.
Monday
hill walks 20 minutes
shoulder dislocations x50
moving back work on to off days has not worked for me. I have been too busy to take walks or foam roll significantly, these are my primary recovery methods. I am up to around 225, though.
Tuesday
deload upper
sledge swinging, loops, cleans, shield passes, more loops. i feel like the loops really stretch and open my shoulders
supersetting:
suspended elevated pushups 3x8
suspended rows 2x8
more sledge loops.
Wednesday
Sledge swinging, more aggressive, got the heart rate way up
“kettlebell” swings didnt work too well, partly because i suck, and partly because the plate hit the ground.
face pulls
scap retraction
“overhead row”
did some thoracic mobility work i found in an Eric Cressey vid. felt way better, could get my hands over my head for the first time in years. I’m going to be doing these often.
Saturday
Upper squat
tired of writing about warmups.
Squat projected max: 429
95 3x5
135 1x5
185 1x3
230 1x3
- suit 275 1x3 tight as balls, got depth
- belt 365 4x3 @ 9? havning trouble getting depth time stop. heart rate pegged whole time, basically.
defecit deadlift projected max: 357
225 1x5 @ 7-8
275 3x5 @ 9 conditioning is limiting me, but i knew that.
275 1x5 @ 9.5
pause squat + 70c
135 3x8 fatigue stop.
decline abs 4x6
TKE’s purple band 3x10
this was a great workout, but i always have a good one after a deload. i’m hoping i don’t crash later, that i can keep this up. should be able to, it’s not like i was working maximally.
Sunday
Lower Bench
Warmup
pause bench + 35c projected max 253
95 2x5
145 1x4
195 4x4 @ 8-9
1x4 @ 9-10 stop
CG bench projected 1rm: 253
145 1x5
195 4x5 @ 9
195 1x5 @ 10
press
95 4x5 tweaked something around rear of neck.
suspended row
4x8
face pulls
55 5x8
I like this RTS so far, but time’s the test.
Monday
recovery dumbells
thoracic mobility
Tuesday
calculated caloric count, roughly 4900/day
warmup
Deadlift
135 2x5 waking up, felt super tired late afternoon today.
225 2x3
275 1x2
315 1x2
375 4x2 @ 9 must be having a down day. time stop
SSB Box Squats + MM
150 1x5
240 1x5 @ 8
280 2x4 @ 9
280 1x4 @ 10 fatigue stop
reverse hyper
70 4x5 fatigue stop
kind of a down workout, but i guess thats what i have to learn. i think my best deadlift gains have been with submax reps, even stupid low weight, so thats no big deal.
Wednesday
bench 95 3x5
145 1x5
185 1x3
225 1x4
275 6x3 @ 9 getting more out of shirt towards end
bench mm
135 1x5
165 2x5 @ 8
165 1x5 @ 9
jm
95 1x8
115 2x8 @ 9
115 1x8 @ 10
Saturday
Upper Squat
warmup, glute activation, YTWL, hip + t-spine mobility, light plyos
Squat
95 1x5
135 1x5
185 1x3
225 1x3
225 1x3 + suit
275 1x3
315 1x2
365 1x2
405 4x2 @ 9
405 1x2 @ 10 fatigue stop
4" defecit dead
205 1x4
255 1x4
305 1x3 @ 8
305 1x3 @ 9 fatigued quick there…
Pause squat + 70c
225 4x5
decline leg raises 4x6
TKE’s green band 3x12
Sunday
Bottom Bench
Warmup, scap stability, plyos
Pause Bench
95 1x5
95 1x5 +35c
145 1x4
175 1x4
205 4x4 @ 9
205 1x4 @ 10
CG bench
215 1x5 @ 7-8…seriously? cool.
235 3x3 @ 8
235 1x3 @ 9
press
95 1x6
100 4x6 @ 8
suspended Row + 20c
3x8
Face Pulls
60 3x10 @ 10
Tuesday
felt like ass, ate terribly. YTWL only.
Wednesday
Shirted Bench
Warmup, etc
Bench
135 2x5
185 1x3
225 1x2
225 1x3 + shirt
255 1x3
285 1x2 @ 10 wtf? waaay harder than i expected. slept very poorly last night, maybe that’s it. this is so far down from where my max was last time around, i’m thinking i must be sick or something, so I’m calling it a night.
Sunday
Upper Squat
changing excercises a little.
warmup, etc
275 1x5 + suit bottoms
315 1x5 @ 8 + straps up
345 1x5 @ 9
345 1x5 @ 10
345 1x5 @ 9
345 1x5 @ 10
SLDL
205 1x5 @ 8
255 3x5 @ 9
Pause Squat
135 1x5
225 1x5 @ 9
225 1x5 @ 10
TKE green band superset abduction doubled mini
3x15
Decline leg raises 3x8
good workout. i feel like my intensity and work capacity was down, likely because of taking a day off lower and then running yesterday. feelin good.