Give me strength, or give me death!

[Phedder]

RTS Volume Block W3D4 - Bring on the Intensity block next week :twisted:

Bench against blue band

lots x bar

2x5x60kg

3x80kg

3x90kg@8

2x3x95kg@8.5

3x100kg@9.5 -rep PB. Struggled with 2 at 100kg + band last week.

2x3x92.5kg@8

Floor Press

5x90kg@8

5x95kg@8.5

2x5x100kg@9,9.5 - rep PB Last week 3s at 100kg were a struggle.

5x90kg@7.5

Bent over Rows

6x12x60kg - Alternated between over and underhand grip each set.

Pull ups

3x8xbw

Lateral Raises

3x12x10kg

Another awesome bench session, two in a week is unheard of for me :shock: Great way to finish off the volume block, really looking forward to 3 weeks of an intensity block. I forsee some all time bench PBs and squats and deads hopefully getting back within 20kg or so, and a proper test seeing them back where they should be :pray:

[Phedder]

In the gym coaching today so I busted out sets of 5 pull ups until I hit 100.

[OnlyHuman]

How do you find the volume protocols recovery wise?

[Phedder]

How do you find the volume protocols recovery wise?

I haven't noticed any issues at all. I suppose throughout last year I built up a fairly good work capacity, and the amount of volume through this is still well within my range. It's certainly no smolov I am also not pushing my assistance lifts as hard as I have done in the past, so I'm tossing up some changes to make with my next full cycle. I'll probably stick to 1 or 2 assistance lifts on the 4 day template and push them fairly hard, and then have an assistance day likely on a Saturday to put more volume through the upper back, shoulders, arms and calves etc. Still thinking things out, but I'll definitely be upping the volume next time.

[Phedder]

My Nike Romaleos arrived today, perfectly timed for my first intensity block squat session. I fell in love with these shoes immediately, so much support and stability. The main thing I noticed was not once did the weight shift forward onto my forefoot/toes at all, I managed to keep it well balanced the whole time which is a big plus.

RTS Intensity Block W4D1

Squats

lots x bar

2x5x60kg

3x100kg

2x120kg

2x140kg (B)

1x160kg (B) @7.5

1x170kg (B) @8.5

2x1x175kg (B) @9, 9.5

2x1x170kg (B) @9s

Sumo Deadlifts

5x60kg

3x100kg

2x140kg

2x180kg (B) @8.5

3x2x190kg (B) @9, 9.5, 9.5 - Weight, rep, and volume PB :grin:

Front Squats

8x60kg

6x70kg

3x6x80kg

Ab Wheel Rollouts

15xbw

10x20kg

8x30kg

12xbw

Pretty good first session with the Romaleos, but it could have been a lot better. Yesterday I almost passed out at one point when I stood up and got a massive head rush, vision went totally white and I had a cold sweat for about 30 minutes. Today I had a similar but very mild feeling of that during my squat warm ups which certainly didn't help my confidence. Although eating my usual amounts and at similar times today before trainining, I was absolutely starving as soon as I got in the gym, stomach was rumbling and I just felt a bit drained? Will take that as a sign to eat more immediately before training from now on, I've never been hungry in the gym before, and I don't much care for it now.

Aside from that issue, everything else was superb. Form on the squats felt spot on, though I kept hitting an odd sticking point. The weight never felt that heavy or hard, but I kept stalling about 1/3 of the way back up. In my head I wanted the singles at 180 or above but that stalling is what kept me from pushing further. Hopefully everything falls into place a bit better next week. Sumos were a nice surprise, biggest issue currently is my grip for it as dragging it up my thighs feels like I'm going to pull my hand open and drop it, though I haven't yet.

[OnlyHuman]

I'll probably stick to 1 or 2 assistance lifts on the 4 day template and push them fairly hard, and then have an assistance day likely on a Saturday to put more volume through the upper back, shoulders, arms and calves etc. Still thinking things out, but I'll definitely be upping the volume next time.

Yep, you do seem to have very good work capacity

1 or 2 per each movement?

[Phedder]

1 or 2 per each movement?

Not entirely sure what you mean here?

[OnlyHuman]

1 or 2 per each movement?

Not entirely sure what you mean here?

My understanding is all movements squat, bench and dead has them selfs as the main movement (if you lift raw... right?) than an assistant eg for squats a paused squat and a supplement eg lunges.

I guess I am asking if you follow the same outline in your next blocks / cycle?

[OnlyHuman]

Never mind I just re-read your post from the previous page where you give your outline!

[Phedder]

Ah, gotcha. Yeah I'll still follow the same basic 4 day template he outlines. Eg Primary squat, secondary deadlift, squat supplement and abs. What I was getting at was I'll still program the primary squat + secondary deadlift the same way, but my squat supplement (currently front squats) I'd put a bit more effort and volume into. Currently I'm just doing 4-5 sets of 6-8 reps at maybe a 7RPE. I may add another set or 2, or increase reps to around 10, or stick to a lower volume and push the RPE a little higher for a top set or two.

So basically my main sessions will still be set up the same, with maybe a little more volume or effort on the supplemental lift. And adding a minor accessory day on the weekend for higher rep muscle balance and weakness work, say 5 exercises for 2-3 sets of 10-15 reps, all fairly light and easy. I might also ease into that, doing 1 set the first week, 2 sets the second, 3 the third etc.

[OnlyHuman]

Ah, gotcha. Yeah I'll still follow the same basic 4 day template he outlines. Eg Primary squat, secondary deadlift, squat supplement and abs. What I was getting at was I'll still program the primary squat + secondary deadlift the same way, but my squat supplement (currently front squats) I'd put a bit more effort and volume into. Currently I'm just doing 4-5 sets of 6-8 reps at maybe a 7RPE. I may add another set or 2, or increase reps to around 10, or stick to a lower volume and push the RPE a little higher for a top set or two.

So basically my main sessions will still be set up the same, with maybe a little more volume or effort on the supplemental lift. And adding a minor accessory day on the weekend for higher rep muscle balance and weakness work, say 5 exercises for 2-3 sets of 10-15 reps, all fairly light and easy. I might also ease into that, doing 1 set the first week, 2 sets the second, 3 the third etc.

Got ya :nod: you explained it very clearly.

Great idea I think :clap:

[Phedder]

I also realised that my previous PB for sumo deadlifts was actually only 180kg when I was testing out hook grip, the 210kg I thought it was was the max I'd pulled conventional with hook grip. So last nights Sumos were a PB for weight, reps, and volume :grin:

RTS Intensity Block W4D2

Bench

lots x bar

2x5x60kg

3x80kg

2x100kg

2x110kg @8.5

2x2x115kg @9

2x117.5kg @9.5 - Rep PB

2x115kg @9 - Volume PB for 115

Incline BB Bench

lots x bar

8x60kg

3x5x80kg @8.5s - Totally forgot to pause these :doh: Will drop the weight and get in some solid 3 second pauses next week.

Pull ups

4x10xbw

Bent Over Rows

2x12x60kg

Face Pulls

4x20x66kg

And I forgot to do any shoulder pressing or lateral raises :doh:

Bench still feeling good, I want to ride that so next week I'll give 3x3 a nudge at 9-10RPE and hopefully manage 115kg or more.

[Phedder]

RTS Intensity Block W4D3

Weigh in: 100.6kg in the morning

Deadlifts

5x3x60kg - Had to wait AGES for the rack again. Can't wait to be in Welly

3x100kg

2x140kg

1x180kg (B) @7

1x200kg (B) @8

2x1x220kg (B) @9.5

2x1x210kg @9s

1x140kg

3 Second Paused Squats

lots x bar

2x5x60kg

3x100kg

3x120kg

3x3x140kg (B) @9s

3x140kg (B) - No pauses, @7

Romanian Deadlifts

3x15x60kg - Two finger grip, damn my forearms were burning!

Decided to keep the RDLs light and skip the abs (will do them tomorrow) because it was getting really late, I was exhausted and starving. Basically coached my gf through her entire session before the rack became free, in the gym for around 2.5 hours or so. I'm a bit disappointed with how hard the 220s felt, but it is the heaviest I've been since the BBro and I am taking them slower off the ground. Managed to maintain pretty good position making lockout fairly smooth, except for the first 220 where I totally forgot to fire my glutes.

[Big john]

looking strong bro 8)

[Phedder]

looking strong bro 8)

Cheers J, double edged sword though. It feels great to be hitting weights I haven't in months, but when I realise I was repping those weights before it's just not that satisfying :pfft:

Looking to do a test on the 24th/25th of Feb. I really want my squat back in the 200s, would be stoked to bench 130kg and if I can get my deadlift back around the 240kg mark I'll be happy. Anything near my total PB I'd be pretty happy with, if I beat it I'd be stoked but that's what the CDs in April are for :nod:

[M.T]

Got a date for the move up? CDs build up should be sweet at the House, no waiting for one of the 10 racks.

[Phedder]

Got a date for the move up? CDs build up should be sweet at the House, no waiting for one of the 10 racks.

Looking pretty likely for the 21st/22nd of Feb. I've got a PT job lined up (provided I pass their exam, multi choice and crap I learned 4 years ago ) and I'm doing that and a training session on the 23rd. Could possibly be earlier if my partner gets offered a job that want her up there soon, but if that doesn't happen in the next few days we'll be booking tickets etc. I've had a few dreams about the house haha, that wall of racks is magical =P~

[Phedder]

Yesterdays session

RTS Intensity block W4D4

Bench Press against blue band

lots x bar

2x5x60kg

2x80kg

2x100kg@8

2x105kg@10 PB - Shit that was a big jump, the band caught me out on my 2nd rep. Big grind for lockout,first rep was quick and smooth though.

2x2x100kg @9s

Floor Press

5x80kg

3x105kg@9

2x3x107.5kg@9.5 PB for weights and reps

Overhead Press

lots xbar

8x40kg

5x50kg

3x60kg

2x10x40kg

Pull ups

4x10xbw

Ab wheel rollouts

4x15xbw

Lat Pulldowns (leaning back to make it a horiztonal pull)

4x15x48kg

A bit rushed at the end so didn't get in as much back or ab volume as I'd like, kept it quick and light.

[Phedder]

Was very quiet today at work, so I got something productive done Got my years competition + training outlines down on paper. It's just something rough, but it's a good guide to go off of. No doubt the exercise selections will possibly change, as will some of the block lengths. But anyway, here's what I've put together;

This all assumes continuing an RTS method of training, with an upper/lower split and an extra assistance day on Saturdays. I've only considered the 2 main movements for each day.

Central Districts Champs: 4 wks Volume block, 3 wks Intensity block, 1 wk deload

Main Movements: Mon - Comp Squat/Deadlift against chains. Tues - Comp Bench/ 3 Sec Pause Incline bench. Thur - Comp Deadlift/3 Sec Pause Squat. Fri - Close grip/Floor Press

Goal total: 210/130/260 - 600kg

North Island Champs: 4 wks Volume block, 3 wks Intensity block, 1 wk deload

Main Movements: Mon - Comp Squat/Halting deadlifts. Tues - Comp Bench/Floor Press. Thur: Comp Deadlift/Squat + Chains & Knee wraps. Fri: Chain Bench/Paused Closegrip

Goal total: 215/135/265 - 615kg - I want 9/9 here.

National Champs: Equipped (loose) 2wk Vol, 3wk Intensity, 1 wk deload

Main Movements: Mon- Suited Squat/Sumo Deadlift. Tues - Shirted Bench/Paused Closgrip. Thur- Comp Deadlift/Squat +Chains & Knee wraps. Fri- Bench against bands/Floor Press

Gaol Total: 250/150/260 - 660kg

NZ Classic National Champs: 4wk Vol 3wk Intensity 1wk deload

Main Movements: Mon - Comp squat/Chain deadlifts. Tues: Comp Bench/Close Grip. Thur: Comp Deadlift/Pause Squat. Fri: 3 Sec Pause Bench/Floor Press

Goal Total: 235/140/270 - 645kg

Commonwealth/Oceania Championships - This entirely depends on if I get selected for Classic or Equipped, if selected at all.

I'd have a 5 week volume block + a 3 week intensity block. Possibly add in a 1 week transition block instead of the 5th week of volume if going equipped.

As such, the training will entirely depend on how I'm competing, and what movements I felt has given me the best progress through the year.

Goal Classic total: 240/145/275 - 660kg (Match my first equipped total)

Goal Equipped total: 265/165/270 - 700kg

[Phedder]

RTS Intensity Block W5D1

Morning weigh in:101.2kg

Squats

lots x bar

2x5x60kg

3x100kg

2x140kg (B)

2x160kg (B) @8

2x2x180kg (B) @9.5,10 - Finally back in 4 plate territory! Considering the last time I hit 180 was 6 weeks ago, for a grindy single with knee wraps, hitting doubles raw feels fantastic :grin:

2x170kg (B) @9

Sumo Deadlift

5x60kg

3x100kg

2x140kg

1x180kg (B) @8

1x200kg (B) @9 PB

1x210kg (B) @9.5 PB Felt good, finding lockout a bit awkward with my hands dragging up my thighs but a smooth lift otherwise.

2x1x190kg (B)@9s

Front Squats

10x60kg

6x80kg

4x90kg

8x100kg (B) - Rep PB

Ab Wheel Rollouts

10xbw

10xbw+10kg

10xbw+20kg

6xbw+30kg Dropset 6x+20kg Drop set 10xbw.

Awesome session today, felt motivated and amped to hit some decent weights. Stoked to be hitting 180kg squats again, feels light on the back which is a good sign. Big sumo deadlift PB too, getting quite comfortable with this movement now. Hopefully some bench PBs tomorrow, will be pushing singles.

[OnlyHuman]

Magic :clap:

[Northland Powah]

NZ Classic National Champs: 4wk Vol 3wk Intensity 1wk deload

Main Movements: Mon - Comp squat/Chain deadlifts. Tues: Comp Bench/Close Grip. Thur: Comp Deadlift/Pause Squat. Fri: 3 Sec Pause Bench/Floor Press

Goal Total: 235/140/270 - 645kg

Is this the WBOP Classic?

[Phedder]

NZ Classic National Champs: 4wk Vol 3wk Intensity 1wk deload

Main Movements: Mon - Comp squat/Chain deadlifts. Tues: Comp Bench/Close Grip. Thur: Comp Deadlift/Pause Squat. Fri: 3 Sec Pause Bench/Floor Press

Goal Total: 235/140/270 - 645kg

Is this the WBOP Classic?

Na it's being held in Canterbury on Sept 28th alongside the NZ Bench Champs.

[Phedder]

RTS Intensity block W5D2

Bench Press

lotsxbar

2x5x60kg

2x80kg

2x100kg

1x110kg@8

1x120kg@9

0x127.5kg@10 - Pretty annoyed at this, by all accounts I should be able to bench this. Stuck grinding it for a good 3-4 seconds but just wouldn't budge

1x125kg@10 - Equal PB. This should have been easier if I hadn't have failed the previous rep, but it turned into the longest grind I've ever had on the bench. It never stopped moving, but damn it was slow! Still, equal to my all time PB which is more than I can say for my squat and dead at the moment...

2x1x120kg@9.5s - Much better reps, nice and smooth.

3 Sec Paused Incline Bench

8x60kg - No pause

3x5x70kg@8.5s

Pull ups

4x10xbw

Lateral Raises

3x12x10kg

SS

Face Pulls

3x15x66kg

Blue Band Pullaparts

2x20

Kept the assistance fairly easy, the two grinded reps on the bench really took it out of me. Next training cycle will definitely have a big emphasis on pause work and strengthening the chest.

[Big john]

0x127.5kg@10 - Pretty annoyed at this, by all accounts I should be able to bench this. Stuck grinding it for a good 3-4 seconds but just wouldn't budge

1x125kg@10 - Equal PB. This should have been easier if I hadn't have failed the previous rep, but it turned into the longest grind I've ever had on the bench. It never stopped moving, but damn it was slow! Still, equal to my all time PB which is more than I can say for my squat and dead at the moment...

long limbs+ benching = this feel...