Intensity Phase
Bench
275x1 @ 7
295x1 @ 8
315x1 @ 8
325x1 @ 10 (missed second rep)
325x1 @ 10
275x2 @ 8 (paused)
275x2 @ 8 (paused)
Bent Row
225x5
225x5
225x5
225x5
225x5
Standing OHP
135x8
135x8
135x8
Pavlov Press w/ Average Band
15/15 second hold
15/15 second hold
15/15 second hold
YTI's
7.5x8/8/8
7.5x8/8/8
Notes
-Ahhhhhhhhhhhhhhh... Can't believe I missed the second rep at 325. I got WAY out of my groove on the second rep. Even Connor immediately said "that hit your stomach." I was too amped up and got wild/sloppy. I was totally confident going for it and I know the strength is there. 325x2 would have been a double PR (340x1 and 315x3, but never hit a heavy double).
-Felt good to hit 135x3x8 for the strict MP. I could do easily do that fresh, but it is a tough lift to have as a 3rd exercise on this day.
Tuesday, January 31, 2012
Monday, January 30, 2012
RTS Week 4 - Day 1
Begin Intensity Phase
Squat (no belt)
365x1 @ 7.5
405x1 @ 8.5
415x1 @ 9
420x1 @ 9.5
365x1 @ 8
RDL
225x5 @ 7
285x5 @ 8
285x5 @ 8
285x5 @ 8.5
285x5 @ 8.5
Front Squat
135x5
135x5
135x5
Janda Situp
5; 5
Standing Cable Crunch
150x12; 200x8; 200x8; 200x8
Standing Calf supersetted w/ Tibialis Anterior Raise
180x8; 180x8; 180x8; 180x8
40x5; 30x5; 30x5
Workout Time: 50 minutes
Notes
-Fighting a cold now. I don't get sick often, and this is 2x in two weeks. Sweet.
-Squats felt ok. I was expecting more, but I guess this is about right considering I did 6 triples at 365 last week. 420 is 55 pounds over 365, and I probably had 15 pounds left in the tank (without the belt).
-Front squats are feeling better, but I still hate them. The only thing I hate more than a front squat is a good morning.
Squat (no belt)
365x1 @ 7.5
405x1 @ 8.5
415x1 @ 9
420x1 @ 9.5
365x1 @ 8
RDL
225x5 @ 7
285x5 @ 8
285x5 @ 8
285x5 @ 8.5
285x5 @ 8.5
Front Squat
135x5
135x5
135x5
Janda Situp
5; 5
Standing Cable Crunch
150x12; 200x8; 200x8; 200x8
Standing Calf supersetted w/ Tibialis Anterior Raise
180x8; 180x8; 180x8; 180x8
40x5; 30x5; 30x5
Workout Time: 50 minutes
Notes
-Fighting a cold now. I don't get sick often, and this is 2x in two weeks. Sweet.
-Squats felt ok. I was expecting more, but I guess this is about right considering I did 6 triples at 365 last week. 420 is 55 pounds over 365, and I probably had 15 pounds left in the tank (without the belt).
-Front squats are feeling better, but I still hate them. The only thing I hate more than a front squat is a good morning.
Friday, January 27, 2012
RTS Week 3 - Day 4
Push Press
185x2 @ 7
185x2 @ 7
195x2 @ 8 http://www.youtube.com/watch?v=iMDBImOl0cM
205x2 @ 8 http://www.youtube.com/watch?v=mApUIicT-ek&feature=youtu.be
210x2 @ 9 http://www.youtube.com/watch?v=FEV4_zH1CHI&feature=youtu.be
Chins
7; 7; 6 (+3)
Close Grip Incline (inside push-press grip)
185x7
185x7
185x9
BB Curls
95x8
100x6
100x4.5...lol
Notes
-Decided to perform the push press with a semi split jerk. You can't really tell from the video because you can't see my legs. I'm going to work on this a little and maybe start doing full split jerks. I like the explosive feeling.
-The push press reps felt a lot harder than they look on video (in my opinion). I was surprised at the speed of the reps. You can kind of see me struggle to lock out the second rep on the 210x2 video.
185x2 @ 7
185x2 @ 7
195x2 @ 8 http://www.youtube.com/watch?v=iMDBImOl0cM
205x2 @ 8 http://www.youtube.com/watch?v=mApUIicT-ek&feature=youtu.be
210x2 @ 9 http://www.youtube.com/watch?v=FEV4_zH1CHI&feature=youtu.be
Chins
7; 7; 6 (+3)
Close Grip Incline (inside push-press grip)
185x7
185x7
185x9
BB Curls
95x8
100x6
100x4.5...lol
Notes
-Decided to perform the push press with a semi split jerk. You can't really tell from the video because you can't see my legs. I'm going to work on this a little and maybe start doing full split jerks. I like the explosive feeling.
-The push press reps felt a lot harder than they look on video (in my opinion). I was surprised at the speed of the reps. You can kind of see me struggle to lock out the second rep on the 210x2 video.
1/26/12 - RTS Week 3 Day 3
Deadlift
365x3 @ 7
385x3 @ 8
405x3 @ 8
425x3 @ 9 (load drop point)
365x3 @ 7
365x6 @ 8*
Good Morning
135x5 @ 7.5
135x5 @ 8
135x5 @ 8
135x5 @ 8
135x5 @ 8.5
DB Bulgarian Split Squat
35x8/8
35x8/8
Seated Calves
90x15
100x15
100x15
100x15
Planks
1 min
1min
*This was the best feeling deadlift set I've had in a long time. It wasn't the amount of weight; it was the quality of the reps. I felt in total control of the barbell. The reps were slow, smooth, and performed in a calm manner. It felt so good I just kept doing reps.
Notes
-Hamstrings were still sore when I was warming up during deadliftts, so I'm pleased with the session overall. I'm really working on creating a huge amount of tension in my hamstrings/posterior before I initiate the pull. When I actually inititate, its like a simple release of tension and the weight has nowhere to go but up. I don't really get the sense that I'm "pulling" with this sort of setup.
-Good mornings are starting to feel better. Next week I'll just start adding reps to 135.
365x3 @ 7
385x3 @ 8
405x3 @ 8
425x3 @ 9 (load drop point)
365x3 @ 7
365x6 @ 8*
Good Morning
135x5 @ 7.5
135x5 @ 8
135x5 @ 8
135x5 @ 8
135x5 @ 8.5
DB Bulgarian Split Squat
35x8/8
35x8/8
Seated Calves
90x15
100x15
100x15
100x15
Planks
1 min
1min
*This was the best feeling deadlift set I've had in a long time. It wasn't the amount of weight; it was the quality of the reps. I felt in total control of the barbell. The reps were slow, smooth, and performed in a calm manner. It felt so good I just kept doing reps.
Notes
-Hamstrings were still sore when I was warming up during deadliftts, so I'm pleased with the session overall. I'm really working on creating a huge amount of tension in my hamstrings/posterior before I initiate the pull. When I actually inititate, its like a simple release of tension and the weight has nowhere to go but up. I don't really get the sense that I'm "pulling" with this sort of setup.
-Good mornings are starting to feel better. Next week I'll just start adding reps to 135.
Thursday, January 26, 2012
1/25/12 - Kettlebell Recovery
KB Swings
20
20
20
20
20
Waiter Walks
80 yds left arm
80 yds right arm
80 yds left arm
80 yds right arm
40 yds left arm
40 yds right arm
20
20
20
20
20
Waiter Walks
80 yds left arm
80 yds right arm
80 yds left arm
80 yds right arm
40 yds left arm
40 yds right arm
Tuesday, January 24, 2012
1/24/12 - RTS Week 3 Day 2
Bench
275x3 @ 8
285x3 @ 8.5
295x3 @ 9.5
275x3 @ 8.5
275x3 @ 9.5
275x3 @ 9.5
Bent Row (raw)
225x5 @ 8
245x5 @ 9
245x5 @ 9.5
225x5 @ 8.5
205x5 @ 7
Strict Overhead Press
135x8
135x8
105x8
YTI's
3 sets
Notes
-Big burrito last night did not refill glycogen all the way. I was up 3 pounds this morning, but the workout was a serious struggle. I felt flat and basically had to will myself through the sets. I'm getting weaker on bench - most likely due to the 1x a week frequency.
-Next RTS cycle I'm going to add in the fatigue stops. Right now I'm operating at a much higher intensity than I need to be, but I'm still trying to figure out my own RPE metrics.
275x3 @ 8
285x3 @ 8.5
295x3 @ 9.5
275x3 @ 8.5
275x3 @ 9.5
275x3 @ 9.5
Bent Row (raw)
225x5 @ 8
245x5 @ 9
245x5 @ 9.5
225x5 @ 8.5
205x5 @ 7
Strict Overhead Press
135x8
135x8
105x8
YTI's
3 sets
Notes
-Big burrito last night did not refill glycogen all the way. I was up 3 pounds this morning, but the workout was a serious struggle. I felt flat and basically had to will myself through the sets. I'm getting weaker on bench - most likely due to the 1x a week frequency.
-Next RTS cycle I'm going to add in the fatigue stops. Right now I'm operating at a much higher intensity than I need to be, but I'm still trying to figure out my own RPE metrics.
Monday, January 23, 2012
1/23/12 - RTS Week 3 Day 1
Squat
365x3 @ 9
365x3 @ 9
365x3 @ 9.5
365x3 @ 10
365x3 @ 10
365x3 @ 10
RDL
225x5 @ 7
275x5 @ 8
275x5 @ 8
315x5 @ 9
225x5 @ 8
Front squat
135x3
135x3
185x3
Standing Abs
3 sets
Calves
3 sets
Notes
-Totally depleted going into this workout. Not much to say other than I basically threw RTS principles/guidelines out the window and kept squatting. Last week I did 4 doubles at 365, this week I did 6 triples at 365. I'm not sure if that represents an actual strength increase considering I got pretty pumped up to complete the sets tonight.
-Looking forward to the intensity phase next week. This is the 4th week in a row of higher volume, including the RTS prep week. I'll go beltless at least the first week. I might throw the belt on week 2/3 of intensity if I feel like something PR worthy is in the works.
365x3 @ 9
365x3 @ 9
365x3 @ 9.5
365x3 @ 10
365x3 @ 10
365x3 @ 10
RDL
225x5 @ 7
275x5 @ 8
275x5 @ 8
315x5 @ 9
225x5 @ 8
Front squat
135x3
135x3
185x3
Standing Abs
3 sets
Calves
3 sets
Notes
-Totally depleted going into this workout. Not much to say other than I basically threw RTS principles/guidelines out the window and kept squatting. Last week I did 4 doubles at 365, this week I did 6 triples at 365. I'm not sure if that represents an actual strength increase considering I got pretty pumped up to complete the sets tonight.
-Looking forward to the intensity phase next week. This is the 4th week in a row of higher volume, including the RTS prep week. I'll go beltless at least the first week. I might throw the belt on week 2/3 of intensity if I feel like something PR worthy is in the works.
Friday, January 20, 2012
1/20/12 - RTS Week 2 Day 3
Push Press
185x3 @ RPE 8.5
185x3 @ RPE 8.5
185x3 @ RPE 8.5
185x3 @ RPE 9
185x3 @ RPE 9.5
185x3 @ RPE 10
Deadlift
365x2 @ RPE 7
405x2 @ RPE 7.5
405x2 @ RPE 8
425x2 @ RPE 9
425x2 @ RPE 8 (belt)
405x2 @ RPE 7 (no belt, just crushed)
Chins
5; 6; 6 (+2)
Facepulls
80x8; 80x10; 80x10
1 Arm DB Farmer Walk
70 x 50/50 yds
70 x 50/50 yds
70 x 50/50 yds
Notes
-Solid session considering it was the third consecutive day of lifting. With squats weds, BB row yesterday, and push press directly before, I was prepared for a crappy pulling day. I was surprised at the bar speed on deadlifts. Form felt tight and crisp. RPE was all over the place because I kind of realized mid workout I need to stop pulling how I expected to feel, and just move the bar with the strength I had today.
-I'm undecided on the oly shoes for deadlifts. I felt noticeable higher, but I like my hip position better, so I don't know yet. At worst its like I'll be pulling mini deficit deads.
185x3 @ RPE 8.5
185x3 @ RPE 8.5
185x3 @ RPE 8.5
185x3 @ RPE 9
185x3 @ RPE 9.5
185x3 @ RPE 10
Deadlift
365x2 @ RPE 7
405x2 @ RPE 7.5
405x2 @ RPE 8
425x2 @ RPE 9
425x2 @ RPE 8 (belt)
405x2 @ RPE 7 (no belt, just crushed)
Chins
5; 6; 6 (+2)
Facepulls
80x8; 80x10; 80x10
1 Arm DB Farmer Walk
70 x 50/50 yds
70 x 50/50 yds
70 x 50/50 yds
Notes
-Solid session considering it was the third consecutive day of lifting. With squats weds, BB row yesterday, and push press directly before, I was prepared for a crappy pulling day. I was surprised at the bar speed on deadlifts. Form felt tight and crisp. RPE was all over the place because I kind of realized mid workout I need to stop pulling how I expected to feel, and just move the bar with the strength I had today.
-I'm undecided on the oly shoes for deadlifts. I felt noticeable higher, but I like my hip position better, so I don't know yet. At worst its like I'll be pulling mini deficit deads.
Thursday, January 19, 2012
1/19/12 - RTS Week 2 Day 2
Bench
275x3 @ RPE 8.5
285x3 @ RPE 9.5
275x5 @ RPE 9.5
Bent Row
225x5 @ RPE 7.5
225x5 @ RPE 7.5
225x5 @ RPE 8
225x5 @ RPE 8
225x5 @ RPE 8.5
Facepulls
3 sets
Notes
-This week is pretty messed up, so just trying to get the main movements in while recovering. I'm cramming the entire week into three consecutive sessions.
-Still only feel 85% physically just walking around. Bench felt the weakest it has in months.
275x3 @ RPE 8.5
285x3 @ RPE 9.5
275x5 @ RPE 9.5
Bent Row
225x5 @ RPE 7.5
225x5 @ RPE 7.5
225x5 @ RPE 8
225x5 @ RPE 8
225x5 @ RPE 8.5
Facepulls
3 sets
Notes
-This week is pretty messed up, so just trying to get the main movements in while recovering. I'm cramming the entire week into three consecutive sessions.
-Still only feel 85% physically just walking around. Bench felt the weakest it has in months.
Wednesday, January 18, 2012
1/18/12 RTS Week 2 Day 1
Squat
315x2 @ RPE 7
365x2 @ RPE 8
365x2 @ RPE 8
365x2 @ RPE 8.5
365x2 @ RPE 8.5
345x2 @ RPE 8
RDL
225x5 @ RPE 7
225x5 @ RPE 7.5
225x5 @ RPE 7.5
225x5 @ RPE 7.5
225x5 @ RPE 8
Notes
-So I had an intense bout of the flu that I'm still getting over. 3 days straight of a high fever wrecked me pretty good. Fever stopped today finally and I debated whether or not to go in tonight because I felt like shit still, but I needed to get back on track at some point.
-Squatting felt like a different exercise in my shoes. They are seriously a game changer. For the first time since I can remember I felt like I was actually squatting. My drive out of the hole was with my LEGS... I don't know what it is usually, but it doesn't feel like it did tonight.
-Easily the heaviest I've gone without a belt (for sets) in .... forever? I think its a combo of the shoes/core/unbelted work, but it all came together nicely, even considering I was sick as shit.
315x2 @ RPE 7
365x2 @ RPE 8
365x2 @ RPE 8
365x2 @ RPE 8.5
365x2 @ RPE 8.5
345x2 @ RPE 8
RDL
225x5 @ RPE 7
225x5 @ RPE 7.5
225x5 @ RPE 7.5
225x5 @ RPE 7.5
225x5 @ RPE 8
Notes
-So I had an intense bout of the flu that I'm still getting over. 3 days straight of a high fever wrecked me pretty good. Fever stopped today finally and I debated whether or not to go in tonight because I felt like shit still, but I needed to get back on track at some point.
-Squatting felt like a different exercise in my shoes. They are seriously a game changer. For the first time since I can remember I felt like I was actually squatting. My drive out of the hole was with my LEGS... I don't know what it is usually, but it doesn't feel like it did tonight.
-Easily the heaviest I've gone without a belt (for sets) in .... forever? I think its a combo of the shoes/core/unbelted work, but it all came together nicely, even considering I was sick as shit.
Saturday, January 14, 2012
1/14/12 - RTS Week 1 Day 4
Push Press
185x2 @ RPE 7
185x2 @ RPE 7
195x2 @ RPE 8
205x2 @ RPE 9
185x2 @ RPE 8
185x2 @ RPE 8
Hammer Chins
5; 5; 5
Close Grip (inside OH grip) Incline
185x5
185x5
185x5
135x18
BB Curl supersetted w/ facepulls95x8; 95x8; 95x8
80x12; 80x12; 80x12
Notes
-Was too drunk/still hungover yesterday to lift. I'm glad I waited because this was a solid session.
-I was literally hopping around in my new bright shoes, dancing to mumford and sons in between sets. I got definitely got some stares haha, and gave zero fucks.
-Time to watch Tebow do God's work.
185x2 @ RPE 7
185x2 @ RPE 7
195x2 @ RPE 8
205x2 @ RPE 9
185x2 @ RPE 8
185x2 @ RPE 8
Hammer Chins
5; 5; 5
Close Grip (inside OH grip) Incline
185x5
185x5
185x5
135x18
BB Curl supersetted w/ facepulls95x8; 95x8; 95x8
80x12; 80x12; 80x12
Notes
-Was too drunk/still hungover yesterday to lift. I'm glad I waited because this was a solid session.
-I was literally hopping around in my new bright shoes, dancing to mumford and sons in between sets. I got definitely got some stares haha, and gave zero fucks.
-Time to watch Tebow do God's work.
Thursday, January 12, 2012
1/12/12 - RTS Week 1 Day 3 - Deadlift
Deadlift (no belt)
365x3 @ RPE 7
385x3 @ RPE 7.5
385x3 @ RPE 8
385x3 @ RPE 8
385x3 @ RPE 8
385x3 @ RPE 8
Good Morning
135x5 @ RPE 8
155x5 @ RPE 9
135x5 @ RPE 8.5
135x5 @ RPE 9
135x5 @ RPE 9
DB Bulgarian Split Squat
30/30 x 5
30/30 x 5
Seated Calf
90x4x12
Swiss Ball Neutral Spine Extensions
10; 10; 10
Notes
-Deadlifts started to feel solid as hell tonight. Low back strength is quickly improving. This is my 4th beltless squat/or deadlift session in a row, and I actually noticed a difference tonight. I chose to just stay at 385 and get some strong reps in. Felt good.
-Assistance: I hate every rep of good mornings. Vastly prefer DB's for the split squats over BB.
-10 day Backloading induction phase starts tomorrow. I have plenty of food, and feel like my head is in the right place to start this. Tonight, I'm not worrying about anything and going to celebrate my birthday with friends.
365x3 @ RPE 7
385x3 @ RPE 7.5
385x3 @ RPE 8
385x3 @ RPE 8
385x3 @ RPE 8
385x3 @ RPE 8
Good Morning
135x5 @ RPE 8
155x5 @ RPE 9
135x5 @ RPE 8.5
135x5 @ RPE 9
135x5 @ RPE 9
DB Bulgarian Split Squat
30/30 x 5
30/30 x 5
Seated Calf
90x4x12
Swiss Ball Neutral Spine Extensions
10; 10; 10
Notes
-Deadlifts started to feel solid as hell tonight. Low back strength is quickly improving. This is my 4th beltless squat/or deadlift session in a row, and I actually noticed a difference tonight. I chose to just stay at 385 and get some strong reps in. Felt good.
-Assistance: I hate every rep of good mornings. Vastly prefer DB's for the split squats over BB.
-10 day Backloading induction phase starts tomorrow. I have plenty of food, and feel like my head is in the right place to start this. Tonight, I'm not worrying about anything and going to celebrate my birthday with friends.
Wednesday, January 11, 2012
Kettlebell Recovery
Quick 16kg KB session to get the blood flowing and help alleviate some soreness:
2 rounds of:
30 swings
12/12 clean and Press
90 yard (total trip) waiter walk
Avocado Chicken Salad for lunch
-1 med/large advocado
-1 3oz chicken breast
-3 cups romaine
-1/4 cup shredded cheddar
-3Tbsp Newman's Own Balsamic Vinaigrette
-lots of fresh ground pepper on the advocado
-lots of fresh ground pepper on the advocado
Macro:
54g fat
7g net carb (26g-19g fiber)
38g protein
620 Calories
I could eat this everyday. I really like the macro breakdown of this salad for lunch. It has tons of good fat that will keep me satiated longer into the afternoon. Low net carbs due to all the fiber. Fast, easy, and relatively cheap. Chicken breast is precooked, so I just reheat it in the microwave. Avocado is awesome.
(click to enlarge)
Tuesday, January 10, 2012
1/10/12 - RTS Week 1 Day 2
Bench
275x4 @ RPE 8
275x4 @ RPE 8
275x4 @ RPE 9
275x4 @ RPE 9.5
260x4 @ RPE 9.5
Bent Row
185x5 @ RPE 7
225x5 @ RPE 8
225x5 @ RPE 8
225x5 @ RPE 8.5
225x5 @ RPE 8.5
Standing Strict MP
135x8
135x7
135x7
115x6
YTI's
5x8/8/8 - 3 sets
Pafflof Press
3 sets
Notes
-Pressing strength plummeted quickly once fatigue set in. I dropped the last set of bench because (was shooting for 6x4 protocol) I was simply gassed on 260. Kinda weird, but whatever. Same thing happened on MP. First set felt strong, then quickly fell off. Still a decent workout in the end.
275x4 @ RPE 8
275x4 @ RPE 8
275x4 @ RPE 9
275x4 @ RPE 9.5
260x4 @ RPE 9.5
Bent Row
185x5 @ RPE 7
225x5 @ RPE 8
225x5 @ RPE 8
225x5 @ RPE 8.5
225x5 @ RPE 8.5
Standing Strict MP
135x8
135x7
135x7
115x6
YTI's
5x8/8/8 - 3 sets
Pafflof Press
3 sets
Notes
-Pressing strength plummeted quickly once fatigue set in. I dropped the last set of bench because (was shooting for 6x4 protocol) I was simply gassed on 260. Kinda weird, but whatever. Same thing happened on MP. First set felt strong, then quickly fell off. Still a decent workout in the end.
Monday, January 9, 2012
Low Carb Day
I decided to start the 7-10 day low carb induction phase this Friday. Thursday is my birthday. I'm going to enjoy it without agonizing how to navigate through it while on a low carb diet. I'm going to low-carb the next 3 days because I have a shitload of low carb food right now (see below). Eat/drink on Thursday, then go totally low carb from Friday-Friday at least. Here is what I ate today:
8:30 A.M.: Coffee w/ cream and 2 splenda
1:00 P.M.: 2 servings almonds
1:00 P.M.: Flank steak salad. Romaine, sundried tomato, parmesan, flank steak, onion, high fat dressing
4:00 P.M.: 2 servings Planter's Heart Healthy mix. (Awesome macro breakdown on these)
6:30 P.M.: Post workout shake. 30g protein, no carbs.
7:00 P.M.: Chicken/Bacon Salad: Romaine, shredded cheddar, 1 chicken breast, 1/4 cup real bacon bits, high fat dressing
9:00 P.M.: Three chicken sausages
Macros:
169g Fat
27 net carb (51-24g fiber)
195g protein
2525 calories
Macro breakdown is pretty good for a low carb day. Ordinarily I'll only have one salad and 2 servings of nuts. I feel full and completely satiated right now.
8:30 A.M.: Coffee w/ cream and 2 splenda
1:00 P.M.: 2 servings almonds
1:00 P.M.: Flank steak salad. Romaine, sundried tomato, parmesan, flank steak, onion, high fat dressing
4:00 P.M.: 2 servings Planter's Heart Healthy mix. (Awesome macro breakdown on these)
6:30 P.M.: Post workout shake. 30g protein, no carbs.
7:00 P.M.: Chicken/Bacon Salad: Romaine, shredded cheddar, 1 chicken breast, 1/4 cup real bacon bits, high fat dressing
9:00 P.M.: Three chicken sausages
Macros:
169g Fat
27 net carb (51-24g fiber)
195g protein
2525 calories
Macro breakdown is pretty good for a low carb day. Ordinarily I'll only have one salad and 2 servings of nuts. I feel full and completely satiated right now.
1/01/12 - RTS Week 1 Day 1
Squat
315x4 @ RPE 8
315x4 @ RPE 8
315x4 @ RPE 8.5
295x4 @ RPE 8
295x4 @ RPE 8.5
295x4 @ RPE 8.5
RDL
135x5 @ RPE 6
135x5 @ RPE 6
185x5 @ RPE 6
225x5 @ RPE 7
275x5 @ RPE 8
Front Squat
135x3
135x3
135x3
135x3
135x3
Standing Calves
4 sets
Janda Situps
4; 3; 3; 2
Notes
-Ehh felt weak tonight. Still had some residual soreness from Friday's session - lower back especially. Probably would have been smart to be fully rested going into week 1, but that would have been no fun.
-Will bring up intensity on RDL's and volume on front squats next week.
315x4 @ RPE 8
315x4 @ RPE 8
315x4 @ RPE 8.5
295x4 @ RPE 8
295x4 @ RPE 8.5
295x4 @ RPE 8.5
RDL
135x5 @ RPE 6
135x5 @ RPE 6
185x5 @ RPE 6
225x5 @ RPE 7
275x5 @ RPE 8
Front Squat
135x3
135x3
135x3
135x3
135x3
Standing Calves
4 sets
Janda Situps
4; 3; 3; 2
Notes
-Ehh felt weak tonight. Still had some residual soreness from Friday's session - lower back especially. Probably would have been smart to be fully rested going into week 1, but that would have been no fun.
-Will bring up intensity on RDL's and volume on front squats next week.
Saturday, January 7, 2012
1/07/12 - Overhead
Push Press
155x4 @ RPE 7
155x4 @ RPE 7
155x4 @ RPE 8
155x4 @ RPE 8
155x4 @ RPE 8
155x4 @ RPE 8.5
Medium Grip Incline
185x5 @ RPE 7
235x3 @ RPE 9.5
185x5 @ RPE 8
185x5 @ RPE 8
185x5 @ RPE 9
DB Row
95x8/8
95x8/8
95x8/8
95x8/8
95x8/8
Pushdowns supersetted w/ Facepulls
3 sets
Incline Fly supersetted w/ YTI's
3 sets
Bosu Ball Jackknife
8; 8; 8
Notes
-Solid session. Push press limited by my blasted core.
-Pretty damn sore all over. I'm definitely going to put on some solid mass with this routine.
155x4 @ RPE 7
155x4 @ RPE 7
155x4 @ RPE 8
155x4 @ RPE 8
155x4 @ RPE 8
155x4 @ RPE 8.5
Medium Grip Incline
185x5 @ RPE 7
235x3 @ RPE 9.5
185x5 @ RPE 8
185x5 @ RPE 8
185x5 @ RPE 9
DB Row
95x8/8
95x8/8
95x8/8
95x8/8
95x8/8
Pushdowns supersetted w/ Facepulls
3 sets
Incline Fly supersetted w/ YTI's
3 sets
Bosu Ball Jackknife
8; 8; 8
Notes
-Solid session. Push press limited by my blasted core.
-Pretty damn sore all over. I'm definitely going to put on some solid mass with this routine.
Friday, January 6, 2012
1/06/11
Deadlift (no belt)
315x3 @ RPE 7
365x3 @ RPE 7
405x3 @ RPE 9
365x3 @ RPE 8
365x3 @ RPE 8
365x3 @ RPE 8
Good Morning - High Bar, Arched Back, Moderate Stance
135x8 @ RPE 8
135x6 @ RPE 8
135x5 @ RPE 8
135x5 @ RPE 8
Leg Press
400x10
400x10
400x10
Jonda Sit-up
5; 3; 2?; 2?; 1?
Paflof Press
Bands x 6/6
Bands x 5/5
Bands x 5/5
Notes
-Very hard for me to guage my RPE with no belt on the deadlift. I could easily pound out more reps, but right now I'm basing my RPE off reps with "good form." I also reset after each rep.
-135 is plenty on good mornings when performing them strict. I've always hated good mornings. I think my all time PR is 295x3. I'm going to be patient and build up my lower back musculature.
-So I totally isolated my abs tonight for probably the first time ever. Time to get serious with the core work. I did these with Chris. Its funny to see a guy with a 700+ deadlift struggle with a single rep.
315x3 @ RPE 7
365x3 @ RPE 7
405x3 @ RPE 9
365x3 @ RPE 8
365x3 @ RPE 8
365x3 @ RPE 8
Good Morning - High Bar, Arched Back, Moderate Stance
135x8 @ RPE 8
135x6 @ RPE 8
135x5 @ RPE 8
135x5 @ RPE 8
Leg Press
400x10
400x10
400x10
Jonda Sit-up
5; 3; 2?; 2?; 1?
Paflof Press
Bands x 6/6
Bands x 5/5
Bands x 5/5
Notes
-Very hard for me to guage my RPE with no belt on the deadlift. I could easily pound out more reps, but right now I'm basing my RPE off reps with "good form." I also reset after each rep.
-135 is plenty on good mornings when performing them strict. I've always hated good mornings. I think my all time PR is 295x3. I'm going to be patient and build up my lower back musculature.
-So I totally isolated my abs tonight for probably the first time ever. Time to get serious with the core work. I did these with Chris. Its funny to see a guy with a 700+ deadlift struggle with a single rep.
Tuesday, January 3, 2012
New Raw Powerlifting Classification Standards
I'm reprinting a post I made on bodybuilding.com regarding the Raw Classification Standards. The general sentiment is the new elite classifications, specifically the elite totals, are too low. My response:
"Everyone complains the new elite totals are too low, but they fail to offer an alternative method for specifically defining elite. Using yourself as anecdotal evidence is a poor argument against the standard.
In this case, the elite classification represents the top 1% of natural, raw, competitive lifters in the United States. That comes out to about 10 lifters per class. So what is the alternative? Maybe 0.1%? Now that sound elite. But then we'd only have 1 elite guy for each class walking around. And we already have a classification for that. Its called "national champion."
Using the top 1% is an objective standard and I think its pretty good considering powerlifting is a fringe sport. The top 1% will always be the top 1%. Over time, assuming the sport becomes more popular, competition will increase and a new 1% standard will supplant the old. So, if you feel the numbers are too low, blame the gross amount of lifters, not the methodology. There aren't enough competitive powerlifters. Further, there certainly aren't enough raw, drug free competitors. To the people bitching:
Have you competed in a totally raw event?
Are you natural?
If you answer no to both of those, then you aren't helping the problem. Compete raw and drug free, obtain the 1%, and be a part of the solution to make the standard mean something. The standards won't change, and should not change until stronger people compete raw. If there were a million competitive, raw/drug free lifters in the United States then the 1% standard would be inappropriate. But we don't have that problem. "
"Everyone complains the new elite totals are too low, but they fail to offer an alternative method for specifically defining elite. Using yourself as anecdotal evidence is a poor argument against the standard.
In this case, the elite classification represents the top 1% of natural, raw, competitive lifters in the United States. That comes out to about 10 lifters per class. So what is the alternative? Maybe 0.1%? Now that sound elite. But then we'd only have 1 elite guy for each class walking around. And we already have a classification for that. Its called "national champion."
Using the top 1% is an objective standard and I think its pretty good considering powerlifting is a fringe sport. The top 1% will always be the top 1%. Over time, assuming the sport becomes more popular, competition will increase and a new 1% standard will supplant the old. So, if you feel the numbers are too low, blame the gross amount of lifters, not the methodology. There aren't enough competitive powerlifters. Further, there certainly aren't enough raw, drug free competitors. To the people bitching:
Have you competed in a totally raw event?
Are you natural?
If you answer no to both of those, then you aren't helping the problem. Compete raw and drug free, obtain the 1%, and be a part of the solution to make the standard mean something. The standards won't change, and should not change until stronger people compete raw. If there were a million competitive, raw/drug free lifters in the United States then the 1% standard would be inappropriate. But we don't have that problem. "
Standards as of of January 1, 2012.
Men’s Squat
Wt. Class
|
114
|
123
|
132
|
148
|
165
|
181
|
198
|
220
|
242
|
275
|
275+
| |
ELITE
|
292
|
320
|
348
|
389
|
452
|
495
|
535
|
565
|
590
|
620
|
662
| |
MASTER
|
269
|
294
|
320
|
358
|
416
|
455
|
492
|
520
|
543
|
570
|
609
| |
CLASS I
|
239
|
262
|
285
|
319
|
371
|
406
|
439
|
463
|
484
|
508
|
543
| |
CLASS II
|
210
|
230
|
251
|
280
|
325
|
356
|
385
|
407
|
425
|
446
|
477
| |
CLASS III
|
184
|
202
|
219
|
245
|
285
|
312
|
337
|
356
|
372
|
391
|
417
| |
CLASS IV
|
161
|
176
|
191
|
214
|
249
|
272
|
294
|
311
|
325
|
341
|
364
|
Men’s Bench Press
Wt. Class
|
114
|
123
|
132
|
148
|
165
|
181
|
198
|
220
|
242
|
275
|
275+
| |
ELITE
|
235
|
258
|
275
|
314
|
358
|
387
|
415
|
440
|
462
|
483
|
500
| |
MASTER
|
214
|
235
|
253
|
289
|
329
|
356
|
382
|
405
|
425
|
444
|
462
| |
CLASS I
|
193
|
212
|
226
|
257
|
294
|
317
|
340
|
361
|
379
|
396
|
412
| |
CLASS II
|
169
|
186
|
198
|
226
|
258
|
279
|
299
|
317
|
333
|
348
|
363
| |
CLASS III
|
148
|
163
|
173
|
198
|
226
|
244
|
261
|
277
|
291
|
304
|
315
| |
CLASS IV
|
129
|
142
|
151
|
173
|
197
|
213
|
228
|
242
|
254
|
266
|
275
|
Men’s Deadlift
Wt. Class
|
114
|
123
|
132
|
148
|
165
|
181
|
198
|
220
|
242
|
275
|
275+
| |
ELITE
|
346
|
374
|
402
|
468
|
537
|
597
|
625
|
642
|
660
|
689
|
700
| |
MASTER
|
318
|
344
|
370
|
431
|
494
|
549
|
575
|
591
|
607
|
634
|
644
| |
CLASS I
|
284
|
307
|
330
|
384
|
440
|
490
|
513
|
526
|
541
|
565
|
574
| |
CLASS II
|
249
|
269
|
289
|
337
|
387
|
430
|
450
|
462
|
475
|
496
|
504
| |
CLASS III
|
218
|
236
|
253
|
295
|
338
|
376
|
394
|
404
|
416
|
434
|
441
| |
CLASS IV
|
190
|
206
|
221
|
257
|
295
|
328
|
344
|
353
|
363
|
379
|
385
|
Men’s Strict Curl
Wt. Class
|
114
|
123
|
132
|
148
|
165
|
181
|
198
|
220
|
242
|
275
|
275+
| |
ELITE
|
85
|
100
|
115
|
130
|
142
|
151
|
160
|
168
|
175
|
175
|
175
| |
MASTER
|
77
|
91
|
105
|
118
|
130
|
138
|
148
|
156
|
163
|
163
|
163
| |
CLASS I
|
70
|
82
|
94
|
107
|
117
|
124
|
132
|
139
|
144
|
144
|
144
| |
CLASS II
|
61
|
72
|
83
|
94
|
103
|
109
|
116
|
122
|
127
|
127
|
127
| |
CLASS III
|
54
|
63
|
72
|
82
|
90
|
95
|
102
|
107
|
111
|
111
|
111
| |
CLASS IV
|
46
|
54
|
62
|
70
|
78
|
83
|
88
|
92
|
97
|
97
|
97
|
Men’s Powerlifting Total
Wt. Class
|
114
|
123
|
132
|
148
|
165
|
181
|
198
|
220
|
242
|
275
|
275+
| |
ELITE
|
805
|
881
|
947
|
1124
|
1261
|
1396
|
1495
|
1587
|
1630
|
1710
|
1740
| |
MASTER
|
741
|
811
|
871
|
1034
|
1160
|
1279
|
1375
|
1460
|
1500
|
1573
|
1601
| |
CLASS I
|
660
|
722
|
777
|
922
|
1034
|
1148
|
1226
|
1301
|
1337
|
1402
|
1427
| |
CLASS II
|
580
|
634
|
682
|
809
|
908
|
1012
|
1076
|
1143
|
1174
|
1231
|
1253
| |
CLASS III
|
507
|
555
|
597
|
708
|
794
|
879
|
942
|
1000
|
1027
|
1077
|
1096
| |
CLASS IV
|
443
|
485
|
521
|
618
|
694
|
768
|
822
|
873
|
897
|
941
|
957
|
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