RTS Week 9 - Day 3

2nd Mesocycle

Week 3 of Mesocycle, Week 3 of Volume Phase

Deadlifts
365x5 @ 7
405x5 @ 8 (initial)
425x5 @ 9
425x5 @ 9
365x5 @ 8 (load drop

Front Squats
185x3
185x3
135x3
185x3

Split Squat
22.5 x 5
22.5 x 5

Russian Twists
90x3x5

Conditioning
200m Sprint at 85%, walk 200m
200m Sprint at 85%, walk 200m
200m Sprint at 85%, walk 200m
200m Sprint at 95%, walk 200m

Notes
Two girls joined Connor and I to learn how to deadlift and squat.  It was a disaster.  Connor's girlfriend left halfway through because he wasn't paying enough attention to her.  The other girl argued with me the whole time and told me unequivocally that "what you are making me do is bad for my back."  My reply, "You're right.  You know better after doing literally 3 sets of an exercise for the first time in your life.  I've only deadlifted every week for the past seven years."  Our mistake was trying to combine our own serious lower workout with a teaching session of two total newbs.  Live and learn.

I've taught many people the basics of the lifts...including lots of girls.  I've become pretty damn good at it actually.  Most people are deadlifting/squatting with near perfect form in less than 15 minutes.  The main difference from tonight is these have always been one on one sessions where I wasn't working out.  Lesson learned. Don't try to work up and do sets of 405+ while teaching other people to deadlift with 70lbs.

I don't even have any comments for my own shit because I was barely cognizant of what was going on with my own sets.  The RPE's are total guesses.  I can generally comment that I feel like my lower back is getting really strong at this point.  I've never done this type of workload without a belt.


Last cycle my 3rd week volume day deadlift tonnage was 6910.  This week 9925.  I'd say a 30% increase, at a slightly higher average intensity represents significant progress.  Plus, I weigh less now.