Reverse band deadlift in loose gear (#28, choked light band)
1x3x405@8
1x3x445@8
1x3x495@9
5x3x460@8.5, 8, 8.5, 8.5, 9
DB Bench + mini
1x2x75@7.5
1x2x85@8
1x2x95@8.5
1x2x100@9
3x2x92.5@8.5, 8.5, 9
Squat from pins (#12, just above parallel, no belt)
1x4x315@8
1x4x345@8
1x4x365@8.5
1x4x385@9
2x4x365@8.5, 9
Transcended the fatigue, FUCK YEAH!!! Mike gave me clearance to skip the deadlifts today and for some reason a few hours later I felt ready to go. This may have been my best session on RTS yet. Oh, the ups and downs of lifting. Sheiko felt the same almost every day, RTS feels like I’m bipolar.
[quote]ALKoHoLiK wrote:
I have the RTS book… however I was wondering how would you do that towards a none geared person?[/quote]
The tendency would be for people that use gear to emphasize the top end on bench and squat more than someone that lifts unequipped. Deadlift, just depends on the person.
Mike has me changing lifts every 3 to 4 weeks in the first few phases. Part of me thinks this program is a little too advanced for me, but I think I’m going to make a lot of progress in a short amount of time.
I saw that you had asked a lot of questions regarding Korte, my question why did you go with Shieko? is Korte still something you might do? To me they look a lot a like, except Korte is more compact (8 weeks opposed to 13)
Also, how would I contact Mike to see him about a workout program, I do have his book so would that be a prerequisite in order to get it?
[quote]ALKoHoLiK wrote:
I saw that you had asked a lot of questions regarding Korte, my question why did you go with Shieko? is Korte still something you might do? To me they look a lot a like, except Korte is more compact (8 weeks opposed to 13)
Also, how would I contact Mike to see him about a workout program, I do have his book so would that be a prerequisite in order to get it? [/quote]
I just preferred the way Sheiko was set-up, waving volume and intensity made intuitive sense to me. When I look at Korte and Sheiko I see a lot of differences. Certainly they are similar in a broad sense though.
Go to his website, click on something in regard to getting a custom-designed program, and email him. If you want any more information about it, pm me. Giving him ~2 weeks to design the program is about right, he looks at quite a few different things in setting up a program for someone so it takes some time. Having his book is good, I’m not sure if he has prerequisites as it were.
Front squat (no belt)
1x2x295@8
1x2x315@8.5
1x2x335@9
7x2x310@8.5
1x3x310@9
Incline bench (thumb from smooth)
1x2x16027.5
1x2x170@8
1x2x180@8.5
1x1x190@10 (missed 2nd rep ~half way up)
2x2x170@8, 9
Romanian deadlift (no belt)
1x5x315@8
1x5x365@8.5
1x5x385@9
1x5x360@9
Chin-ups
2x8
1x5
Pendlay rows
2x6x135
Front squats went pretty well, I swear every set my technique felt better, hence the large amount of drop sets. I finally got sick of doing them and did an extra rep and called it. I worked up to my top set with a clean grip (started to bother my wrists) then switched to the front squat harness. I started to get much better with the harness toward the end
I think I now have a respectable Romanian deadlift, sure hope it has some positive implications for squat and/or deadlift.
Incline close grips are really frustrating. I just can’t seem to figure out my RPE’s with the damn things. I seem to fail all of the sudden.
My back was fried so I didn’t do much in the way of accessory work.
Close grip work is funny that way. Since triceps are the key mover with that grip, and the fact that they just seem to fail without warning explains this to a degree. My guess would be to stay on the lighter side and focus more on getting the work in rather than trying to bump up the weight week to week. Remember, if you do a set of 4 with say 185 @ 9 one week and the next you manage to lift it at an 8 RPE points to an improvement.
[quote]novaeer wrote:
Close grip work is funny that way. Since triceps are the key mover with that grip, and the fact that they just seem to fail without warning explains this to a degree. My guess would be to stay on the lighter side and focus more on getting the work in rather than trying to bump up the weight week to week. Remember, if you do a set of 4 with say 185 @ 9 one week and the next you manage to lift it at an 8 RPE points to an improvement.[/quote]
Yeah that definitely makes sense. Fortunately or unfortunately this was my last week on the close grip inclines, but certainly something to keep in mind for this and other exercises.
Mike was saying that military presses really sneak up on him in terms of RPE.
Yeah that definitely makes sense. Fortunately or unfortunately this was my last week on the close grip inclines, but certainly something to keep in mind for this and other exercises.
Mike was saying that military presses really sneak up on him in terms of RPE.[/quote]
Military presses are definitely the same way. One rep can practically fly up and the next one stalls at mid-rep. Speaking of military presses, I am actually going to focus on improving that lift. I did them last night and I can’t believe how pathetically weak I am at doing them. I’m almost too embarrassed to post the weight I used.
Yeah that definitely makes sense. Fortunately or unfortunately this was my last week on the close grip inclines, but certainly something to keep in mind for this and other exercises.
Mike was saying that military presses really sneak up on him in terms of RPE.[/quote]
Military presses are definitely the same way. One rep can practically fly up and the next one stalls at mid-rep. Speaking of military presses, I am actually going to focus on improving that lift. I did them last night and I can’t believe how pathetically weak I am at doing them. I’m almost too embarrassed to post the weight I used.[/quote]
Military presses are definitely the same way. One rep can practically fly up and the next one stalls at mid-rep. Speaking of military presses, I am actually going to focus on improving that lift. I did them last night and I can’t believe how pathetically weak I am at doing them. I’m almost too embarrassed to post the weight I used.[/quote]
Posting makes you stronger . . .
[/quote]
Only if I follow the internet rule of multiplying the weight by 2 and saying I did it for 10 sets of 10 without a belt.
Military presses are definitely the same way. One rep can practically fly up and the next one stalls at mid-rep. Speaking of military presses, I am actually going to focus on improving that lift. I did them last night and I can’t believe how pathetically weak I am at doing them. I’m almost too embarrassed to post the weight I used.[/quote]
Posting makes you stronger . . .
[/quote]
Only if I follow the internet rule of multiplying the weight by 2 and saying I did it for 10 sets of 10 without a belt.
[/quote]
Just keep doing those inclines and you’ll get to a point where you can grind them out. It will carry over to bench because most of the grinding is tricep with chest assist.
Good stuff.
I have an invite from the coach to work out with the local university powerlifting team. They need an old guy to make fun of. May get on a periodization plan soon. I’ll keep you posted.
[quote]Oldman Powers wrote:
Just keep doing those inclines and you’ll get to a point where you can grind them out. It will carry over to bench because most of the grinding is tricep with chest assist.
Good stuff.
I have an invite from the coach to work out with the local university powerlifting team. They need an old guy to make fun of. May get on a periodization plan soon. I’ll keep you posted.[/quote]
Can’t wait for those triceps to come along! Shall be exciting!
Great! Let me know how things go. I’m sure you’ll learn a lot.
[quote]ALKoHoLiK wrote:
Ugh. Thank you for talking me out of this… I definitely have to work up to something like. 450x2? I hate you.
Also, how are you liking the HLR?[/quote]
I hate hanging leg raises because I suck at them. But I think it is a good ab exercise that isn’t hard on the shoulders. And I stand to improve dramatically at them.
The program called for doing doubles on deficit deadlifts. I was supposed to ramp weight until I hit a double that was heavy enough I felt like I only had 1 good rep left in the tank. There is no pre-set weight.