Give me strength, or give me death!

[Monarchking]

Sup man.

Are you guys having a novice 3 lift comp in march? caught wind of something going on down in Dunedin, whats the go?

[Phedder]

Sup man.

Are you guys having a novice 3 lift comp in march? caught wind of something going on down in Dunedin, whats the go?

That's what the calendar says, 9th of March

http://www.sportsground.co.nz/files/sit ... NAOUPC.pdf

I'm not in Dunedin anymore though mate, but I'd assume the comp will either be held at Sky Fitness or probably the Oly Lifting Club rooms that Southern leases on Fryatt st. I'd email Marie for more info - otagoweightlifting@yahoo.com

Awesome opportunity for you and abbey to do your first comps, very supportive bunch with a lot of knowledge :nod:

[Monarchking]

Oh crap! lol moved on aye... thanks for the link

[Phedder]

RTS - Volume Block W1D1

Squats

lots x bar

2x5x60kg

5x100kg

7x2x120kg (B) @6-7

2x140kg (B) @7.5

2x160kg (B) @8.5RPE - In my head I wanted 170kg for a double but the 160s were slow enough that it may have been pushing it past the 9RPE threshold. No need to push it on the first day, and in a volume block.

Sumo Deadlifts

10x60kg

3x100kg

6x3x140kg (B) @7-8RPE

Front Squats

8x60kg

4x5x70kg

Ab Wheel rollouts

15xbw

4x10xbw+10kg.

Enjoyable first session, glad to get some solid volume in with the barbell. About an hour in the rack tonight, luckily the only other people in were some half ROM Bench-curlers :doh:

I'm using Sumo as my primary deadlift assistance exercise for a few reasons. It's a great way to still work the hamstrings and adductors hard without stressing the lower back too much, and I'm confident stronger adductors and better flexibility in general will also help my squat a tonne. But I'd also like to get reasonably proficient at it so if I ever did injure my back in apowerlifting meet, I'd have a better chance at still finishing the meet with something semi respectable using sumo if a conventional stance was too much for my back. My current PB is 210kg with a hook grip, I'm confident I can bring that up to around the 230kg mark.

In for a lot of pressing and back work tomorrow, looking forward to it. Finally excited about training again :grin:

[Phedder]

RTS Volume Block W1D2

Bench

lots x bar

2x5x60kg

3x80kg

1x100kg@7

6x3x105kg@8-9. Final set was a definite 9.

3 Second Paused Incline DB Press

10x20kg - No pause

5x5x30kg@8s

Pull ups

3x8xbw

Seated Shoulder Press

12x15kg

4x8x22.5kg

Seated Cable Rows

2x15x96kg

15x108kg

12x120kg

10x132kg

CG Pull ups

3x5

Solid session, bench form a little rickity but it's hard to set up well on this bench, especially when I forgot my chalk. Paused inclines were great, should help build a bit more chest mass and strength off the chest. I held them hovering off my chest so it was static hold, really fatigued the chest and forced me to keep nice and tight.

[teamfatboy]

Hey Phedder, nice to see the enthusiasm coming back, eh!

Is that RTS off a template ? I'm looking at my build-up for CDs and wondering whether to stick with Sheiko or try something else - views ?

Cheers

[Phedder]

Hey Phedder, nice to see the enthusiasm coming back, eh!

Yep, feels great to be excited about training again. I was basically going through the motions after the BBro and it did me no good.

Is that RTS off a template ? I'm looking at my build-up for CDs and wondering whether to stick with Sheiko or try something else - views ?

It's off the basic template Mike T outlines at the start of the RTS training manual. Here's my template and how that matches with what he's outlined;

Monday

Comp Squat - Primary Squat

Sumo deadlift - Secondary Deadlift

Front squat - Squat supplement

Abs

Tuesday

Paused bench - Primary Bench

3 Sec Paused Incline DB Press - Raw assistance

Shoulder Press - Shoulder work

Lats x 2

Thursday

Comp Deadlift - Primary Deadlift

3 Sec Paused Squats - Secondary Squat

Romanian Deadlifts - Deadlift assistance

Abs

Friday

Banded Bench Press - Main lockout

Floor Press - Lockout assistance

Military Press - Lockout supplement

Lats x 2

From his template Friday is designed with the equipped lifter in mind, so I've chosen some exercises that I feel still benefit my raw lifting a lot whilst having a focus on tricep and lockout strength still.

He also outlines a bunch of rep/set @RPE combinations that are appropriate for the volume blocks and then the intensity blocks, but the main idea behind the whole program is eventually working away from the concept of pre-determined set numbers, and allowing the fatigue and RPEs to determine the amount of volume you do in each session to reach a desired level of stimulus.

If you're interested in it, I'd really recommend reading the book. I plan on writing up a decent review of it at some point, but I've got 13 straight days of work ahead of me so not sure when I'll get around to that :pale: The basic template which I'm following at the moment doesn't require much explanation when you have the set/rep@RPE combinations provided as well, but once you begin moving away from predetermined set numbers and incorporating fatigue stops and fatigue drops etc the book is immensely useful, it slowly builds upon each concept through the book so it never comes as a shock or overly complicated, just evolves nicely throughout.

[OnlyHuman]

He is so cerebral when it comes to training.

I really enjoyed reading that manual... Had to read it a few times before I could get my head wrapped around it tho :shifty: unique stuff.

Good luck... I be reading your endeavor as usual

[Phedder]

Yeah definitely takes a few reads. I think 2-3 more and I'll be happy writing a review.

Todays session was fantastic, took longer than it should have but there were a few distractions in the gym.

RTS W1D3

Deadlifts

lots x bar

5x60kg

3x100kg

2x140kg

6x2x160kg (B) - loose. All sets @7RPE

2x180kg (B) @8

2x200kg @8.5-9. Hard enough to not want to go to 210.

3 Second Paused Squats - f*ck me 3 seconds is a long time in the hole :shock:

5x60kg

3x60kg

3x100kg

3x120kg (B) - loose again. @7.5

3x3x130kg (B) @8,8.5,9 - Final set form started wavering, so dropped weight

2x3x120kg (B) @8

Romanian Deadlifts

10x60kg

4x6x100kg

Ab wheel rollouts

15xbw

10xbw+10kg

10xbw+20kg - PB

Drop set to 15xbw. FRIED!

[Phedder]

RTS W1D4

Bench against blue band.

lotsxbar

5x60kg

2x80kg

2x90kg

6x2x95kg

Floor Press - Took me forever to find a way to do this :doh: The power rack has weight holders at the front at the bottom too, so the plates would hit the weight holders. Had to use the safeties half way out to rest the bar on, was a bit sketchy. I'll try sort something better for next time, unrack off blocks or something.

8x60kg

5x80kg

5x5x90kg

Standing OHP

lotsxbar

4x8x40kg

Lat Pulldowns

4x12

Inverted Rows

3x10xbw

Face Pulls

5x15

[Phedder]

Did a bunch of hang cleans, power cleans and front squats while I was in the gym coaching today. Decided to do a bit of glute activation afterwards as well, it can't hurt.

Hip Thrusts

4x20xbar

Glute Bridges

3x12x60kg

I've consistently been weighing in the 99s in the mornings despite making an effort to gain weight again. Though I'm sure I'm looking leaner than I was last week and recovery isn't an issue so I'm not too worried, I'll continue eating to my appetite and then really ramp things up when needed.

Also finally purchased a pair of Romaleos tonight, so excited for them to get here \:D/ Just need a respectable squat again to be worthy of them :pray:

[Phedder]

RTS Volume Block - W2D1

Squats

lots x bar

2x5x60kg

3x100kg

2x140kg (loose belt)

4x2x160kg (B) @8.5,8.5 (tighten belt) 8,8

2x170kg (B)@9

2x165kg (B)@8.5

Squats felt pretty good tonight, glad to nail a double at 170 without too much trouble. Had to work for the 2nd rep but a 3rd was definitely there, good considering a single at 170 was rough 2 weeks ago. Hopefully work on 3s or 4s at 160ish next week.

Sumo Deadlifts - Speed work ups.

2x3x100kg

6x2x140kg (Loose belt) - Speed sets @7s

2x160kg (B) @8

2x180kg (B) @9 Form turned to shit haha, became a wide stanced conventional pull... Adductors were buggered now too.

Front squats

8x60kg

3x6x80kg

Ab wheel rollouts

10xbw

10x +10kg

10x +20kg

8x +30kg

Drop set to 12xbw.

Come at me KK core of steel

[Optimass]

Trainings looking sharp mate - everyone doin front squats all of a sudden?? .. will leave it to you young guys ... my delts say no

Big numbers this year and perhaps some stage action???? :grin:

[Phedder]

Trainings looking sharp mate - everyone doin front squats all of a sudden?? .. will leave it to you young guys ... my delts say no

Cheers Opti, it's odd working my way back up to where I was not so long ago, still annoyed at myself for letting it slip so far so quickly. On the bright side progress is quick and satisfying at the moment :grin:

Delts say no, or delts too big?

Big numbers this year and perhaps some stage action???? :grin:

First goal is to get my numbers back up and hit that 600kg total, I'd like to give some loose gear a shot at the equipped nationals as well, and then my primary target for the year would be the Commonwealth/Oceanias raw. I was seriously tempted to get on stage later this year, but with the Commonwealths being here I don't think that's an opportunity I can pass up. The stage will happen eventually, just need a quiet end to the powerlifting calender to allow myself to do it. I can't justify putting the budgie smuglers ahead of the platform at this stage

Full steam ahead for FITx in March?

[Optimass]

Muscle memory mate - it comes back fast. You have a good attitude and ethic ... will pay off.

Melbourne only first step ... looking forward to meeting Wayne Howlett finally and seeing some of the young lifters (20 year old pulling 347kg!). Should be good fun anyway - IFBB Pro Qualifier on same time ... Gonna be in my element.

[Phedder]

Gonna be in my element.

So running between the stage and the platform aye, tan up on the move and jump on stage already pumped up :pfft:

[Optimass]

Gonna be in my element.

So running between the stage and the platform aye, tan up on the move and jump on stage already pumped up :pfft:

No ... IFBB Bikini Pro on just before the bench comp ... we will be sharing backstage :grin: :nod: :shock: \:D/ =P~

[Phedder]

Gonna be in my element.

So running between the stage and the platform aye, tan up on the move and jump on stage already pumped up :pfft:

No ... IFBB Bikini Pro on just before the bench comp ... we will be sharing backstage :grin: :nod: :shock: \:D/ =P~

Well isn't that convenient

RTS Volume block W2D2

Bench

lots x bar

2x5x60kg

3x80kg

5x5x100kg @8,8,8.5,8.5,9. Pretty sure that's a volume PB.

3 Second Pause Incline DB Press

10x20kg

5x5x30kg @8

Side Lateral raises - SS with back work.

10x12.5kg

5x8x15kg

2x10x12.5kg

Pull ups

4x10

Face Pulls

4x20x66kg

[Phedder]

Morning weigh in: 100.3kg

RTS Volume Block W2D3

Had to wait 40 mins for the rack to free up, so plenty of warming up and coaching the gf.

Deadlifts

3x5x60kg

3x100kg

3x140kg (B)

3x3x180kg (B) @7.5,8,8

2x3x190kg (B) @9,9

3x180kg (B) @8.5

3 Second Paused Squats

5x60kg

3x60kg

3x100kg

4x3x130kg (B) - Loose. @8,8,8.5,9

2x3x120kg (B) - Loose. @8s

RDLs

4x8x100kg

Ab Wheel

10xbw

10x10kg

2x10x20kg

Cable Side Bends

15x48kg

12x66kg

Really good session today, deadlifts finally feeling solid again. Have changed my technique slightly, starting now by getting into position and rolling the bar towards me to help load up the hammies and lats. Pause squats felt harder than expected but I'll put that up to the deadlift volume before hand, last week I only did speed work and one heavy 2 rep set. Much more fatiguing this week.

[Phedder]

RTS Volume block W2D4

Had to wait 25 min or so for the bench to free up, so plenty of mobility and warming up.

Lat Pulldowns

6x12x42kg

Bench against blue band - Speed work ups.

20xbar

10xbar +band

5x60kg

2x70kg @6

2x75kg @6.5

6x2x80kg @7

2x90kg @8

2x100kg @9.5 - PB against the blue band. Wicked speed off the on the 2nd rep then totally stalled 3/4 of the way up. Took me 2-3 seconds or so to lock it out

Floor Press - Figured out how to set up properly in this rack, just have to use 15s instead of 20s

10x50kg

4x80kg

6x3x100kg - PB for weight and volume on this movement

OHP

15xbar

4x8x40kg

DB Rows

15x30kg

2x10x47.5kg

Face Pulls

4x20x66kg

Good session, bench movements felt strong.

[Phedder]

Well that was a disaster :doh:

RTS Volume Block - W3D1

Bear Complex - Waiting for squat rack

3x5x30kg

Squats

lots x bar

2x5x60kg

3x100kg

3x140kg (B) @8

2x3x160kg (B) @9, 9.5

2x3x150kg @8.5s

Sumo deadlifts

10x60kg

5x100kg

4x5x120kg

Lunges

2x30

Horrible, horrible session. Nothing went even remotely well. I went kayaking out to an Island yesterday, had a good swim out there and kayak back etc, fantastic day. But...I apparently can't reach all of my upper back when wearing a singlet to spread sunscreen. Thus I had two horribly burnt patches right where I place the bar for squats. I also stubbed my big toe and split the nail on some rocks, so tight oly shoes don't help there. To add to that, kayaking takes its toll on my lower back.

Despite all of that, I was still amped and ready to hit the weights today. Then I had to wait 45 minutes for the squat rack to free up, and I swear the gym must have been 35 degrees or so today with barely any air flow. One tiny open door and a small fan in the corner. When I finally got into the rack, could tell my lower back was out as soon as I hit 60kg. Unracking 160kg for my first set felt heavier than anything in competition ever has, I actually couldn't stand up tight and proper with it. After nearly stalling my 3rd rep of 160kg I dropped it to 150kg, same thing happened on my 2nd set of that. Basically threw in the towel then, did some Sumo technique work and some lunges to make up for not doing fronts.

So, uhh...Bring on bench tomorrow I suppose :roll:

[Phedder]

And a horrible session leads into a fantastic one

RTS Volume Block W3D2

Bench

lots x bar

2x5x60kg

3x80kg

2x100kg@7

2x110kg@8 - Was planning on the 6x2 scheme but 110 felt way too easy so I had to go for a rep PB.

4x110kg@9 - PB with at least 1, maybe 2 in the tank. Pretty happy.

4x2x112.5kg@8,8.5,8.5,9

3 Second Pause Incline DB Press

10x22.5kg

5x5x32.5kg@8s

Seated DB Press

4x8x22.5kg

Pull ups

4x10xbw

Lat Pulldowns - Leaning back to make it a horizontal pull.

4x12x48kg

Blue Band Pull-a-parts

3x15

Very pleased with todays session, don't think I could have handled another disaster :pfft: Looking forward to the begining of the intensity block next week, going to see some solid bench PBs I'm sure. I'll be looking for 130+ when I do a test after the intensity block, and as long as squats and deadlifts aren't more than 10kg off my PBs I'll be happy enough.

[I Declare War]

Opened the thread where I left off and saw a bench workout... then came to this last post. Nice benching progress!

[Phedder]

Cheers IDW, I figure something has to be going well for me recently. Hopefully I'll no longer be the laughing stock of the 105s during bench flights :pfft:

Where was it you'd left off?

[Phedder]

RTS Volume Block W3D3

Weighed in this morning at 100.5kg, so holding fairly steady here, maybe very slowly increasing.

Again had a decent wait for the rack, so lots of warm up.

Deadlifts

5x3x60kg

3x100kg

2x140kg

2x180kg (B)@8

2x190kg (B)@8

2x2x200kg (B)@8.5,9

2x2x190kg (B) @8.5,8.5

3 Second Paused Squats

2x5x60kg

3x100kg

3x120kg@7

5x3x130kg (B)@8s-8.5s

Romanian Deadlifts

4x8x100kg

Ab Wheel Rollouts

40xbw

Cable Side Bends

25x36kg per side.

Deadlifts felt pretty good. Still toying with my technique a little bit and I think I'm finally getting a good trade off between speed off the floor and maintaining good positioning for a strong lockout. The real test will come in the intense block if I can maintain that balance.

Just finished with some quick ab work as I really couldn't be bothered and there was no one there to help me load plates for rollouts. Will do some heavier ab work tomorrow, maybe try 40kg on rollouts.