RTS Week 11 - Day 1

2nd Mesocycle

Week 5 Mesocycle, Week 1 Intensity Phase

Squat
315x3 @ 8
365x3 @ 9 (belt)
405x1 @ 9

Romanian Deadlift
225x5 @ 7
275x5 @ 7.5 (straps)
315x5 @ 8
355x5 @ 9
365x5 @ 10 (PR)

Ab Wheel 
4; 4; 4

Calves
3 sets

Conditioning
5 x 100m sprints @ 90%

Notes
-Decent session to kickoff the intensity phase of this macrocycle.  Its hard to believe that 405x1 is a top squat set for me right now.  I reviewed my old college journal a little tonight... Four years ago I was repping 405x3-6 for multiple sets across, and working up to 500+ seemingly at will (see below).  Many things have changed since then. "Real life" mostly.  Job, law school, moving across the country a couple of times, etc.

I'm actually totally fine with where I'm at right now. Overall, I'm just a much more developed, complete lifter. I weighed in at 240 this morning.  That is -19 pounds since January 1st (85 days or 12 weeks).  Ordinarily the weight loss and squat performance might be a cause for concern.  But considering I'm hitting PR's across the board in literally every other lift, I really don't care.  19 pounds is a huge change in leverage.  The fat gut I've been using for squat leverage is almost gone.  I was down 2 full notches in my PL belt today.  I'm also fucking with my stance literally every week.

Romanian DL PR is a testament that things are moving in the right direction.  Connor also noted I looked faster and lighter during sprints.  I felt faster.  Part of this is the weight loss, part of it is I've been doing quality sprint work 2x a week for 3 weeks now.

-------------------------------------------
5-30-2008.  Week 2 of Sheiko 29.

Squat

315x3

365x3

365x2

415x2

415x2

415x2

405x2

405x2

Bench

185x5

225x3

225x3

255x2

255x2

240x3

240x10(Needed to see where the strength was at, looking good)

185x8

Incline Fly

35x10

45x10

50x10

50x10

Squat

315x3

315x3

365x3

365x3

365x3

365x3

315x5

225x5

135x6 (Drop Set)

lol... what the FUCK was I doing?