[quote]novaeer wrote:
Zercher rack pulls
[/quote]
Does he hate you?
[quote]mrodock wrote:
novaeer wrote:
Zercher rack pulls
Does he hate you?[/quote]
Don’t think I wasn’t cursing his very existence when I was doing these, lol.
9/13/09
Accumulation block
Wk 1 Day 4
BBB
Bench press (x4,3%,RPE 8-9)
295x4@8
315x4@8.5
305x2x4@8,8.5
CG 3-board press (x4,3%,RPE 8-9)
335x4@8
355x4@9
340x2x4@8.5,9
Military press (x6,3%,RPE 8-9)
135x6@8
150x6@8.5
145x2x6@8,8.5
Notes: Bench felt decent today; no liftoff so that made things a little more difficult, especially on the CG 3-board presses. I know the weights I’m using on the military press are pathetic, but I’ve not done OH work with a straight bar in about a year–so I was moderately pleased with what I put up today.
9/14/09
Accumulation block
Wk 2 Day 1
3 ct pause deadlift (no belt; x3, 5%, RPE 8-9)
395x3@8
425x3@8
450x3@9
-had to reset after 2nd rep; first 2 reps were pretty easy, 3rd was not
425x2x3@8,8.5
3 ct pause squat(no belt; x3, 5%, RPE 8-9)
285x3@7
305x3@8
330x3@8.5
315x2x3@8,8.5
Good mornings (no belt; x3, 5%, RPE 8-9)
245x4@7
265x4@8
285x4@8
270x4@8
Notes: A little more comfortable going w/o the belt this week. I was pissed about the paused deadlift because when I went to pull the third rep off the ground and got it to the point where I paused it, the whip of the bar caused one of my calluses to rip. 
So I reset and the third rep was not very easy after having no problems on the first two. The pause squats felt a lot better this week and the top set’s RPE was the same as last week so I’d call that an improvement.
[quote]novaeer wrote:
9/14/09
Accumulation block
Wk 2 Day 1
3 ct pause deadlift (no belt; x3, 5%, RPE 8-9)
395x3@8
425x3@8
450x3@9
-had to reset after 2nd rep; first 2 reps were pretty easy, 3rd was not
425x2x3@8,8.5
3 ct pause squat(no belt; x3, 5%, RPE 8-9)
285x3@7
305x3@8
330x3@8.5
315x2x3@8,8.5
Good mornings (no belt; x3, 5%, RPE 8-9)
245x4@7
265x4@8
285x4@8
270x4@8
Notes: A little more comfortable going w/o the belt this week. I was pissed about the paused deadlift because when I went to pull the third rep off the ground and got it to the point where I paused it, the whip of the bar caused one of my calluses to rip. So I reset and the third rep was not very easy after having no problems on the first two. The pause squats felt a lot better this week and the top set’s RPE was the same as last week so I’d call that an improvement.[/quote]
Where do you pause the deadlifts? I am really damn impressed with the weight you can handle for those.
[quote]mrodock wrote:
Where do you pause the deadlifts? I am really damn impressed with the weight you can handle for those.[/quote]
About 3 or 4 inches off the ground. Mike T pauses his about an inch off the ground, but if I tried that with a Texas DL bar the whip of the bar might cause the weight to go back down on the floor. 
Plus, since my lockout is so bad I figured this would be a good place to pause as I would have less bar speed going into my sticking point.
[quote]novaeer wrote:
mrodock wrote:
Where do you pause the deadlifts? I am really damn impressed with the weight you can handle for those.
About 3 or 4 inches off the ground. Mike T pauses his about an inch off the ground, but if I tried that with a Texas DL bar the whip of the bar might cause the weight to go back down on the floor. Plus, since my lockout is so bad I figured this would be a good place to pause as I would have less bar speed going into my sticking point. [/quote]
I have only tried at the knees for a couple of seconds, it was absolutely brutal.
[quote]mrodock wrote:
I have only tried at the knees for a couple of seconds, it was absolutely brutal. [/quote]
Well, I do them to a count of 3 so it isn’t close to 3 seconds. More like 2 seconds at the most, but still enough to make you not want to do them.
9/15/09
GPP/conditioning
Spinal traction (Hanging off the cross-bar)
Ab wheel 2x10
Landmine abs 2x10
Circuit:
Barbell rows 2x12
Blast strap pushups 2x20
Overhead squats 2x12
Pull-ups BWx2x6
Muscle cleans 2x8
Stretching (10 minutes)
Foam rolling (10 minutes)
9/16/09
Accumulation Block
Wk 2 Day 2
2-board press +90c (x3, 5%, RPE 8-9)
265x3@7
285x3@8
305x3@8.5
290x2x3@8,8.5
Deadlift off plate +90c (no belt;x3, 5%, RPE 8-9)
365x3@8
385x3@8
395x3@9
375x3@9
-low back was wasted; had to stop there
Flat back floor press (x6, 5%, RPE 8-9)
235x6@7
265x6@8
280x6@9
265x6@9
Notes: 2-board was pretty good today, although that last rep with 305 felt a little slower than it should have. My lower back was still tight as shit and never really loosened up during the deficit pulls, especially since I wasn’t wearing a belt. Actually, I noticed on a video I took from last week that I wore my belt doing these. So, the fact that I pulled a bit more weight without the belt this week I consider that an improvement. I looked forward to the floor presses because I didn’t have to arch at all.
9/18/09
Accumulation block
Wk 2 Day 3
SBD
Squat (no belt) (x3, 5%, RPE 8-9)
355x3@8
375x3@8
390x3@8.5 (beltless PR)
370x3@8,8.5
4-ct pause bench (x3, 5%, RPE 8-9)
275x3@7
295x3@8
315x3@8.5
300x2x3@8,8.5
Zercher rack pulls (x6, 5%, RPE 8-9)
235x6@7
265x6@8
285x6@9
Notes: Squat felt good tonight. I’m not certain because I don’t have the video to prove it, but I think I used my belt last week. Duh, I need to pay attention to the damn exercise names. I made sure to leave it off this week and the weights actually moved easier this week without the belt and I got a PR to boot, even with my back being tight from Wednesday’s pulling. Bench was pretty good, too. Still no lift-off, but it is virtually a non-issue for me anymore regardless of the bar weight. Zerchers still suck, no change there.
9/20/09
Accumulation block
Wk 2 Day 4
BBB
Bench press (touch 'n go) (x3, 5%, RPE 8-9)
305x3@7.5
325x3@8
335x3@8.5 (PR)
315x2x3@8,8.5
3-board press (x3, 5%, RPE 8-9)
345x3@7.5
365x3@8
385x3@8.5
365x2x3@8,8.5
Military press (x4, 5%, RPE 8-9)
135x4@7
155x4@8
170x4@9
160x4@9
Notes: Another strong bench session today. I wasn’t going to jump to 335, but I figured that since the triple with 325 was so easy, why not? It was a good call and it even yielded me a rep PR for that weight. I moved my grip out on the 3-board like I was supposed to do last week. I am getting better at unracking those heavier weights by myself without flattening out or losing my tightness. Upped the load on military press; a little less pathetic this week, but these are clearly not my forte.
Like what Mike T’s doing for ya, seems to be working out well. Keep up the good work sir, can’t wait to see you crush your PR’s at your next meet!!!
[quote]scubasteve2105 wrote:
Like what Mike T’s doing for ya, seems to be working out well. Keep up the good work sir, can’t wait to see you crush your PR’s at your next meet!!![/quote]
Thanks, Steve, or should I say Mike Singletary, lol? At first I was afraid of RTS would run me into the ground, but I must say the custom program Mike built for me is clearly yielding improvements. My goal is to total 1400 raw (500-350-550), according to APA rules, at a meet on November 7th. You have a meet on the horizon?
[quote]novaeer wrote:
scubasteve2105 wrote:
Like what Mike T’s doing for ya, seems to be working out well. Keep up the good work sir, can’t wait to see you crush your PR’s at your next meet!!!
Thanks, Steve, or should I say Mike Singletary, lol? At first I was afraid of RTS would run me into the ground, but I must say the custom program Mike built for me is clearly yielding improvements. My goal is to total 1400 raw (500-350-550), according to APA rules, at a meet on November 7th. You have a meet on the horizon?[/quote]
I wish I did, but like the Russian’s say you can’t serve two masters, or was it Dave Tate’s blast dust theory, or is my g/f just yelling at me again??? Either way, football at the semi-pro level (have at least 4 games left, but could be up to 8 depending on playoffs and such) has thrown a wrench in the works. I feel my strength is the highest it’s been, but I don’t want to push my CNS too hard right now and will look to the winter to see what I can do. I’m also in the midst of trying to move/expand my business with a new potential business partner being the coach/owner of the semi-pro team I work/play for. So things are great, but busy, stressful, and money is super tight. Some short answer huh??? My athleticism is through the roof though, and the bodyfat’s finally coming off, so I must be doing something right. Keep up the good work Nova, and I’m sure you’ll hit those numbers, now stop sandbagging!!!
9/21/09
Accumulation block
Wk 3 Day 1
DSS
3 ct pause deadlift (no belt) (x4, 7%, RPE 8-9)
375x4@7
405x4@8
430x4@8.5 (PR)
400x2x4@8,8.5
3 ct pause squat (no belt) (x4, 7%, RPE 8-9)
295x4@7.5
325x4@8.5 (PR)
305x3x4@8,8,8.5
Good mornings (x6, 7%, RPE 8-9)
235x6@7
265x6@8
250x2x6@8,8
Notes: Last week of the accumulation block. Intensity was programmed to be lower but the level of stress is higher, so that means more volume - yay!! Got a little rep PR on both the pause squats and deadlifts so can’t argue with that. Started to get sloppy on the good mornings when I got up to 265; I decided to go ahead and drop down for a couple of sets with 250.
Nice work man! What’s your best lifts?
9/23/09
Accumulation Block
Week 3 Day 2
BDB
2-board press +90c (x4, 7%, RPE 8-9)
255x4@7
275x4@7.5
295x4@8
275x3x4@7,7.5,8
DL off plate +90c (no belt) (x4, 7%, RPE 8-9)
325x4@7
365x4@8
375x4@9
350x4@8
CG 3-board press +90mm (x8, 7%, RPE 8-9)
225x8@8
240x8@9
220x2x8@8,9
Notes: A so-so day. I kept the load down today and just focused on doing more volume. Both bench exercises felt solid, although the 3-board was hard as hell with the doubled minis and a close grip - completely torched my triceps. My lower back was tight on the DLs and it made getting into the proper starting position difficult. I stopped after my first set with 350 because doing any more was not going to be productive.
[quote]muscle_g wrote:
Nice work man! What’s your best lifts?[/quote]
Thanks. When I competed in multiply a while back my best lifts were 625-480-550 @ 220. I got a little burned out dealing with all of the equipment in training and not having consistent training partners made it even more difficult. For the past 10 months I’ve been lifting raw and I competed raw for the first time in May going 480-315-535 @ 220. My bench sucked that day because I didn’t train the pause enough and my lower back was cramping something fierce due to the hot-ass warm-up room and lousy bench they provided for warm-ups.
I have a meet in a month and I’m shooting for 1400 @ 220. With the progress I’ve made over the past several months with the RTS program, I’m hopeful that it’ll happen.
1400 total Raw would be awesome!!!