good thread on rows and pull-ups: Forums - T Nation - The World's Trusted Community for Elite Fitness
Week 3, Day 4
Close Stance SSB Squats (no belt)
1x4x275@7.5
1x4x305@8
1x4x335@8.25
1x4x355@8.5
1x4x375@9
1x4x350@8.5
1x4x350@9
4 sec. eccentric deadlift (no belt)
1x4x365@8
1x4x385@8.5
1x4x405@9
1x4x375@9
Pins squats (from bottom) [no belt]
1x6x295@8
1x6x315@8.5
1x6x335@9
1x6x310@9
Hanging leg raises
3x8
I was able to improve by 15 pounds on the SSB squats from last week, pretty pumped with that. As I warmed up on the other exercises it was obvious that the best I could do is match last week’s session.
I plan on celebrating when I am done with 4 sec. eccentric deadlifts a week from now.
Looks like I only have ~520 pounds to put on my total. David Ricks, at 50 years old, totaled 1956 in the 198’s at the Arnold, beyond words. This of course is a little over a month after totaling over 1800 at the Raw Unity.
Week 3 GPP/Recovery
Monday
Behind neck band pullaparts
3x15xmini
Foam roll: lower & low/mid back
10 min. stretching
40 min. walk
BB circuit x5 (rows, pushups, lunges, press, muscle clean)
Foam roll: low/mid back
Tuesday
Foam roll: lower & low/mid back
10 min. stretching
DB Rear Laterals
4x12x20
Behind neck band pullaparts
5x15xmini
Standing band Kelso shrugs
4x15xmonster-mini
External rotations
3x10x4
Scapular push-ups
3x15
Foam roll: back
10 min. stretching
Wednesday
40 min. walk
Thursday
Behind neck band pullaparts
5x15xmonster-mini
Band hip abduction
5x20xmini
External rotation
3x10x4
Hammer curls
3x12x25
Foam roll: upper/lower
20 min. stretching
Friday
30 min. walk
2 prowler sprints w/140 pounds (back/forth twice)
BB complex x4 (rows, push-ups, lunges, press, muscle clean)
Saturday
Foam roll: upper/lower
20 min. stretching
Behind neck band pullaparts
4x20xmini
Bentover band rows
3x12xmini
Standing band Kelso shrugs
4x15xmini
Band no-money
3x8xmini
Might have to do a little less the next couple of weeks as I have a lot of work to get done.
Week 4, Day 1
Fat Bar Bench
1x5x190@7.5
1x5x210@8.5
1x4x230@10
3x5x215@9, 9.5, 10
DB Bench + mini
1x3x75@8
1x3x85@8.5
1x3x90@9
1x3x87.5@9
Upright Row
1x6x85@8
1x6x95@8.5
1x6x105@9
1x6x100@9
BW Chin-ups
3x8
Pendlay Rows
3x8x135
On the 230 set on fat bar bench I came out of the groove and knew the 5th rep wasn’t going to happen. It seems really easy to come out of the groove with that bar, probably good carryover to shirt bench in that regard.
Week 4, Day 2 (Thursday morning)
2 in. deficit reverse band deadlift (no belt; purple band #29/choked)
1x5x365@8
1x5x405@9
1x5x445@10
1x5x430@9.5
1x5x430@10
Squat (pause at midpoint) [no belt]
1x3x335@8
1x3x365@8.25
1x3x385@8.5
1x3x405@9.5
1x3x385@9
Romanian deadlift
1x6x275@7
1x6x315@8
1x6x345@8.5
1x5x365@9
1x6x345@9
Dragon flags
2x15
had to put this session off from my usual time (Wednesday evening) to Thursday morning because of an extremely long take home mid-term. Perhaps a little extra recovery helped; regardless, I was very pleased with this session.
Squatting 405 for reps without a belt was a big deal. Doing it with a pause at midpoint and after some really difficult sets of deadlift was a bonus.
I’m starting to become curious if I paid Mike extra if he would let me use a belt for a couple of exercises a week. Wow my back is sore/exhausted.
You could be sneaky and wear one…I won’t tell. Promise.
[quote]novaeer wrote:
You could be sneaky and wear one…I won’t tell. Promise.[/quote]
Oh, but I will!
Sessions are looking strong. Keep it up.
[quote]novaeer wrote:
You could be sneaky and wear one…I won’t tell. Promise.[/quote]
I leave it in my bag just in case
[quote]undesired08 wrote:
[quote]novaeer wrote:
You could be sneaky and wear one…I won’t tell. Promise.[/quote]
Oh, but I will!
Sessions are looking strong. Keep it up.[/quote]
Haha, knew you would!
Thanks, I feel like things are falling into place.
Week 4, Day 3
Close grip bench w/50 lb. chains
1x5x145@8
1x5x165@9
1x5x185@9.5
1x3.8x190@10 [shit, fuck, shit]
Incline bench (thumb from smooth)
1x3x145@8
1x3x160@8.25
1x3x170@8.5
1x2x180@9 [turds]
1x3x170@10 [double turds]
JM Press
1x4x100@8
1x4x110@8.5
1x4x120@9
1x4x115@9 (thanks for waking up triceps)
Pullups (false grip)
2x6
1x5
Chest-supported rows
4x6x120 (sloppy)
Not sure what to make of this session really. Think I have crappy tricep conditioning, but doing a lot better on JM Presses than the previous couple of weeks confuses the issue.
At the gym there is a Wilks ranking for all 3 power lifts since ~2003. It was updated today, and I moved to 4th on the squat, 45th on bench, and 21st on deadlift. If I can hit a 661 squat in June I will probably move up to #1 on squat, which would be kind of cool. Maybe I can crack the top 40 on bench as well!
Nice workouts, mrodock! How do you like the RTS training method? After using block periodization and especially with my last training cycle I definitely see the advantages of using RPE’s over set percentages. Good luck with your training and I look forward watching your progress on RTS.
[quote]Phillip Wylie wrote:
Nice workouts, mrodock! How do you like the RTS training method? After using block periodization and especially with my last training cycle I definitely see the advantages of using RPE’s over set percentages. Good luck with your training and I look forward watching your progress on RTS. [/quote]
Thanks a lot Phillip!
As someone that has had very little variation in my exercises over my first 1.5 years of training RTS is a bit overwhelming. I definitely feel as though I’m working harder than I was on Sheiko. Overall, I really like it so far, and think I’m making some solid progress. On weeks 8 and 9 I return to the raw competition exercises, so I’ll get to see where I’m at.
In looking at the material Mike T. has given me, there is no doubt he puts a LOT of thought into designing his clients’ programs. Further, he really takes into consideration what has worked well in the past for people. Might be worth a try, but undoubtedly you made some wicked progress on 5/3/1.
[quote]mrodock wrote:
Thanks a lot Phillip!
As someone that has had very little variation in my exercises over my first 1.5 years of training RTS is a bit overwhelming. I definitely feel as though I’m working harder than I was on Sheiko. Overall, I really like it so far, and think I’m making some solid progress. On weeks 8 and 9 I return to the raw competition exercises, so I’ll get to see where I’m at.
In looking at the material Mike T. has given me, there is no doubt he puts a LOT of thought into designing his clients’ programs. Further, he really takes into consideration what has worked well in the past for people. Might be worth a try, but undoubtedly you made some wicked progress on 5/3/1.[/quote]
When I did my Sheiko cycle last year, it was a toss up between Sheiko and RTS. I had read Mike’s book and I decided to try Sheiko since I was interested in trying it for quite a while.
I was trying to decide what method to use since my training cycle for the Arnold didn’t go well. I was considering going back to Sheiko, but one thing that Sheiko had in common with block periodization was spending a long time in the gym. I got burnt out on both programs due to the length of time in the gym and that was why I decided to return to 5/3/1. With 5/3/1 I didn’t have to spend as much time in the gym. Since Landon had me using RPE’s with block periodization, I was thinking about using them with 5/3/1.
[quote]Phillip Wylie wrote:
[quote]mrodock wrote:
Thanks a lot Phillip!
As someone that has had very little variation in my exercises over my first 1.5 years of training RTS is a bit overwhelming. I definitely feel as though I’m working harder than I was on Sheiko. Overall, I really like it so far, and think I’m making some solid progress. On weeks 8 and 9 I return to the raw competition exercises, so I’ll get to see where I’m at.
In looking at the material Mike T. has given me, there is no doubt he puts a LOT of thought into designing his clients’ programs. Further, he really takes into consideration what has worked well in the past for people. Might be worth a try, but undoubtedly you made some wicked progress on 5/3/1.[/quote]
When I did my Sheiko cycle last year, it was a toss up between Sheiko and RTS. I had read Mike’s book and I decided to try Sheiko since I was interested in trying it for quite a while.
I was trying to decide what method to use since my training cycle for the Arnold didn’t go well. I was considering going back to Sheiko, but one thing that Sheiko had in common with block periodization was spending a long time in the gym. I got burnt out on both programs due to the length of time in the gym and that was why I decided to return to 5/3/1. With 5/3/1 I didn’t have to spend as much time in the gym. Since Landon had me using RPE’s with block periodization, I was thinking about using them with 5/3/1. [/quote]
Certainly hope you kill it with 5/3/1! You certainly made some amazing progress with it before in a short amount of time. I will be following your training.
Week 4, Day 4
Close stance SSB squat (no belt)
1x5x315@8
1x5x355@9
1x4x385@10 (spotted on 5th, probably didn’t need it)
1x5x365@10
4 sec. eccentric deadlift (no belt)
1x3x365@8.5
1x3x385@9
1x3x375@9
Pause squat (no belt)
1x4x275@8
1x4x295@8
1x4x315@8.5
1x4x335@9
1x4x325@9
Hanging leg raises
1x8
1x7
Dragon flags
2x10
Had no idea I could be this weak on pulls. Not happy, plain and simple, and I’m scheduled to squat and deadlift tomorrow, YEAH!!!
Seems kind of odd to try and set PR’s on 12 lifts each week.
I have given today’s session quite a bit of thought and came to a conclusion. The deficit reverse band deadlifts on Thursday kicked the living shit out of me. Working up to a 5 rep max that was an absolute ball buster, and then doing 2 more 5 rep drop sets that resulted in the last set being another max set. It’s just a way of training that I am not accustomed to, and I am certainly not used to deadlifting well 3 days (should have been 4 days) later.
Week 4 GPP
Monday
BB circuit x4 (28 min.)
foam roll: low/mid back
Tuesday
Behind neck band pull aparts
7x20xmini
Standing Kelso band shrugs
4x15xmini
10 min. stretching
Thursday
foam roll: upper and lower
10 min. stretching
SLDL
2x10x20
Spinal traction
Friday
foam roll: lower and mid back
BB circuit x3 (21 min.)
foam roll: low back
Saturday
DB Rear Laterals
4x12x20
Behind neck band pull-aparts
2x20xmini
3x15xmonster-mini
1x51xmini
Band hip abduction
2x20xmini
3x15xmonster-mini
Bentover band rows
5x12xmini
Scapular push-ups
3x15
External rotations
3x10x4
SLDL
2x10x20
Spinal traction
Foam roll: upper and lower
10 min. stretching
Pleased with the amount of GPP I was able to get in, considering how crazy the first part of the week was. This training week had its ups and downs, hope I can have a better week next week . . . although I have little time to prepare.
Damn. I know who I want to be when I grow up
[quote]ALKoHoLiK wrote:
Damn. I know who I want to be when I grow up[/quote]
Ha! A great way to start is to finish my master’s degree for me!
Got a vid of how you do the spine traction? Is this with bands?