#drizzt

[drizzt]

Training yesterday:

29/04/2013 - RTS Training, W1/D1

• Suit Squat w/ Wraps (x1 @8, drop to x5 @10, load drop, 0-3%)
  bar x 10
  60kg x 10
  100kg x 5
  140kg x 3 @7
  +belt
  160kg x 3 @8
  180kg x 1 @9.5
  175kg x 5 @10
  
• 2ct Pause Bench (x3 @9, no drop)
  bar x 10
  60kg x 5
  80 x 3 @7
  100 x 3 @8
  110 x 3 @ 8.5
  115 x 3 @ 9.5
  
• Close Grip Bench (work up to 74%, maximize NL, 8mins)
  45 reps @ 80kg

Comments

• Two days after the comp I was due for squats in full battle armour.
  Unfortunately (or fortunately?) for me, my back was pretty badly fatigued, so I just couldn't handle the kind of weights the suit was gonna dish out to me. The strength actually didn't feel too bad, but at a pretty tough 180kg (usually last/second to last warmup before suiting up) I knew the back couldn't take any more weight. The 10RPE rating on the 5 x 175kg set was more due to not being able to keep the back tight+upright - the legs were willing! I just was physically having trouble holding the bar on the back.
  
• Bench was ok, although the back fatigue meant it was harder to get my usual arch. Might have taken the top set a couple of kilo too far but it was a close thing. Close grip was ok, not a lot to say, banging out as many reps as you can in 8mins is something I haven't tried before, interesting.

Back in for deadlifts today.

[drizzt]

30.04.2013 - RTS Training, W1/D2

• Deadlift w/belt (work up to 1 @8, drop to 5 @9.5, 0-3%)
  5 x 70kg @6.5
  5 x 120kg @7
  3 x 170kg @7.5
  +belt
  2 x 200kg @7
  2 x 210kg @7.5
  1 x 220kg @8
  5 x 215kg @9
  
• Bench (touch and go) (work up to 4 @9, no drop)
  bar x 10
  60kg x 10 @6.5
  80kg x 4 @7
  100kg x 4 @7.5
  110kg x 4 @8
  115kg x 4 @8
  120kg x 4 @9
  
• 303 Tempo Squat (work up to 80%, maximize NL, 8mins)
  bar x 5
  60kg x 5
  100kg x 5
  -working reps
  140kg x 21

Comments

• Deadlifts weren't bad today, technique feels a little off, back fatigue still playing a part. Fatigue drop was a solid 9, definitely one more rep in there, but there likely wasn't anything else.
  
• Bench was ok, kind of felt a little better as it went along, has been feeling strong (well, for me) lately.
  
• Squats were very, very tough. My instinct wanted to push the squat as fast as I could when I hit the bottom, but grinding it up for 3 seconds really was a killer! I found it hard to hold my breath that long and keep the core tight. Found I needed decent rests between sets to catch my breath. Unfit/poor conditioning. OB can vouch for how tough these looked! Maybe I just made them look tough, heh.

[Ninja]

Awesome squats in the vid, inspiring.

[drizzt]

Thanks bro, well under what I thought I was going to hit though, bit of a lesson for me in the game of learning to peak right for comps :doh:

[drizzt]

02.05.2013 - RTS Training, W1/D3

Bodyweight = 100.6kg. Want to steadily increase this by a couple hundred grams (at least) per week.

• Shirt Bench
  bar x 10
  60kg x 8
  100kg x 5
  120kg x 1
  Add loose 48 F6
  120kg x 1 @7
  140kg x 1 @8
  135kg x 5 @10
  
• Squat
  bar x 10
  60kg x 10
  100kg x 5
  140kg x 3 @7
  160kg x 3 @8
  170kg x 3 @8.5
  180kg x 3 @8
  190kg x 2 @9
  
• DB Bench
  40lb x 10
  60lb x 10
  -working reps (8minute set)
  80lb x10, 6, 6, 4, 4, 6 (36 reps total)

Comments

• Bench power feels ok, but the neck/trap issue is playing up again. I feel like it is my head positioning on the bench, and it seems to come and go most days but today it really affected my strength output - and I just can't seem to get the head/neck in a position where it doesn't hurt. 140kg and 135kg sets were bang on for the RPE.
  
• Squat isn't feeling great. Tbh around all of the suited work I did in the lead up to CDs, I didn't do much at all in the way of raw for the final month or two unless I was warming up, and it has suffered (particularly beltless like today was). Bodyweight is still an issue, my squat (especially raw) seems to respond well when I'm about 104-105, so I hope the weights will increase as I start to put some more weight on. I also think just raw squatting again regularly will up the output too.
  
• DB Bench affected the shoulder/trap/neck just as badly as bench did, and I found it hard to reset the dumbbells in between sets because of this. Felt fairly powerful once I got going though, fatigued fairly quickly however. After the second set of 4 I took a good long rest for the last push within the time limit, and managed an extra couple of reps.

[drizzt]

03.05.2013 - RTS Training, W1/D4

101.3kg bodyweight.

• Deadlift +chain (chains = 20kg total)
  70kg +chains x 5
  110kg +chains x 5
  150kg +chains x 3 @7
  180kg +chains x 3 @8
  190kg +chains x 3 @8
  210kg +chains x 3 @8.5
  
• 2-Board Press
  bar x 10
  60kg x 10
  -add boards
  100kg x 5 @7
  120kg x 3 @8
  130kg x 3 @8.5
  135kg x 3 @9
  
• Lever Rows
  bar x 10
  20kg x 10
  -working reps (8mins timed set)
  40kg x 6, 6, 6, 6, 6, 6, 6 = 42 reps

Comments

• Deadlifts felt ok, haven't really taken sumo this far without a belt, so it was breaking new ground in a way. No chalk tonight which made things a little tough, but good for the grip. One chain link on one side slipped off the deadlift chain holder for the final rep of the last set, so I probably lost a quarter of the total chain weight there. Did feel the unevenness, but not a biggy. Big props to OB for making the chain holders, apart from that one chain slip they are an awesome piece of kit, very handy to have at our disposal and much easier than the old method :clap:
  Also - added the chucks in instead of the slippers today. The oly plates we use are marginally larger in diameter over the standard comp sizes, so to make up for that slight difference, I figure wearing a shoe with a little sole evens things out.
  
• Bench - shoulder/neck felt a bit niggly still, but not quite as bad as last night. I think the decreased range of motion helped mitigate the soreness somewhat.
  
• Lever rows were good, tough, weight used was probably an 8-9 rep max. Never really fatigued badly enough to affect the rep output, took 30-40 seconds rest between sets.

[drizzt]

06.05.2013 - RTS Training, W2/D1

101.5kg bodyweight today.

• Suit squat w/wraps
  bar x 10
  60kg x 10
  100kg x 5
  140kg x 3
  180kg x 2
  Add belt, 44 Super Cent (straps down)
  220kg x 3 @ 7
  Add loose wrap, straps up
  260kg x 3 @ 7
  Tighten wraps
  280kg x 1 @ 7.5
  300kg x 1 @ 8.5
  280kg x 5 @ 9.5
  
• 3ct Pause Bench
  bar x 10
  60kg x 5
  80kg x 4 @7
  100kg x 4 @8
  110kg x 4 @9
  105kg x 4 @9
  
• Close Grip Floor Press
  bar x 10
  60kg x 10
  80kg x 8 @7.5
  90kg x 8 @8.5
  100kg x 8 @9
  100kg x 2 @9
  100kg x 2 @9.5
  100kg x 2 @10

Comments

• Just 9 days out of the comp, not used to doing this much work! But it's gotta be good for ya. All reps were pretty borderline on depth which I'll work on (I swear it is that fish eye lens though :shifty: ha ha). 280 x 5 was a bit tough, first couple of reps were shamefully high but I seemed to get deeper as the set went on. I haven't gone above 3 reps in a suit before and by the 4th the wraps had loosened and the suit had rode right up, so mingled with the fatigue it made it a bit tough. Might have been another rep there if my life had depended on it, but close enough to a 10RPE to call it there.
  
• Bench wasn't too bad, middling. Shoulder still hurts a bit but not as much as it hurt last week. Aaand thought I'd pre empt this, but if anyone is wondering why it isn't a 3 second pause, Mike T says he doesn't intend 1 count to be 1 second. Not a fast count, but not 1001...1002....1003 either. So I tried to stick to that!
  
• The last few sets of floor press are a sort of exercise Mike uses called MyoReps. After hitting the target max (8 @9 RPE in this case), wait 20ish seconds and go for another 2, then repeat until you hit a 10RPE. Interesting.

Vid:

[drizzt]

07.05.2013 - RTS Training, W2/D2

100.9kg, bit of an unintentional drop in bodyweight there.

• Deadlift w/belt
  bar x 8
  70kg x 5
  120kg x 5
  170kg x 3
  Add belt
  220kg x 1 @7
  250kg x 1 @8
  235kg x 5 @8
  235kg x 5 @9.25
  
• Bench (touch and go)
  bar x 10
  60kg x 8 - @6.5
  80kg x 8 - @7
  100kg x 8 - @8.5
  105kg x 8 - @9.5
  100kg x 8 - @9.5
  
• SSB Squat
  bar x 11
  60kg x 11
  100kg x 11 @8.5
  100kg x 3 @7
  100kg x 3 @7
  100kg x 3 @7
  100kg x 3 @7
  100kg x 3 @8
  100kg x 3 @8
  100kg x 3 @8
  100kg x 3 @9
  100kg x 3 @9
  100kg x 3 @9.5

Comments

• Today was a bit difficult due to a Deep Tissue Massage I had scheduled a few weeks ago (before finding out which days I was working out for this program) landing directly before this workout. That meant I came into the session pretty tender from the massage and quite drained.
  
• Deadlifts felt ok, just a little sloppy. 250kg I lost the line forward a bit which made it tougher than it should've been, but it was about an 8 - maybe a 7.5. The first drop set at 235kg (6%) I think I really hit my straps at this point and it went up very easily for 5 reps. I'm kind of tempted to rate it as a 7. Either way, I tried again, and the second attempt was a lot tougher. I wasn't as tight and it showed. I'm pretty sure another rep would've gone up, but just enough doubt to not quite give it a 9. Whatever it was, it was within half an RPE so I was fine stopping there.
  
• Bench - I had a lot of work done on the shoulders in the massage, so this felt pretty weak(er than usual). Not a lot else to say.
  
• SSB squats - I found out a while ago I was terrible at these, and they continue to be my nemesis. I didn't wear squat heels (just chucks). The bar moved fast enough, but around rep 9-10 I just started to fatigue. I was activating my glutes quite well, the massage probably played a part here, but I am also just incredibly weak at this type of squat for some reason. Probably why I need to do more of it. The top set might have been cut a little shy, I was a bit short on time - but I did the drop sets as prescribed and eventually got to a 10RPE. Hard work.

Deadlifts:

[drizzt]

09.05.2013 - RTS Training, W2/D3

101.9 today (in a hoody), good to see the weight climb a little.

• Shirt Bench
  bar x 15
  60kg x 10
  80kg x 5
  100kg x 5
  120kg x 3
  Add 48 F6 (very loose now)
  130kg x 1 @7
  140kg x 1 @8.5
  125kg x 5 @8.5
  125kg x 5 @9.5
  
• Pin Squat
  bar x 10
  60kg x 10
  100kg x 5
  140kg x 4
  160kg x 4 @7
  170kg x 4 @7
  180kg x 4 @8
  200kg x 4 @8
  210kg x 4 @9
  200kg x 4 @9
  
• Push Press
  bar x 10
  40kg x 8 @7
  60kg x 8 @8
  70kg x 8 @9
  70kg x 2 @9
  70kg x 2 @10

Comments

• Bench was pretty disappointing. I feel like I got almost nothing out of the shirt today, just had no resistance on the chest and the sleeves were pretty much hanging off. Didn't feel it much on the 130kg rep, so I jacked it really hard for the 140kg and it felt exactly the same - i.e. nothing. These are also weights that I would expect to be able to hit raw on an ok day in the gym, so I think I might not be far off the mark with the shirt thoughts. Might have to get into the RageX.
  
• First time doing pin squats, I'm a new fan! I set the pins probably an inch too high which was a mistake, but it seems like where they were is the exact point at which my squat is weak so I wouldn't call it a waste. I found it incredibly hard to get the bar moving once it had stopped on the pins, but when the bar started that initial movement it came up pretty easily. In the bottom I could feel my quads trying to take over the movement, but I kind of needed the glutes and hams to kick me out effectively, which begun to happen. Shot with the hips quite hard on a few reps, but I'm fairly happy with 210 x 4 without a belt (albeit a bit high).
  
• Push press was pretty hard on the shoulder, but got through it ok. Fatigued very quickly after hitting the target rep/RPE, the quick backoff sets (20second rests) killed me off quickly.

[drizzt]

10.05.2013 - RTS Training, W2/D4

101.6.

• 2ct Pause Deadlift
  bar x 10
  70kg x 5
  120kg x 5
  160kg x 4 @7
  180kg x 4 @7.5
  200kg x 4 @9
  190kg x 4 @8
  190kg x 4 @8
  190kg x 4 @9
  
• 11cm Board Press
  bar x 10
  60kg x 8
  100kg x 5
  120kg x 4 @8
  130kg x 4 @9
  125kg x 4 @8
  125kg x 4 @9
  
• Snatch Grip SLDL
  bar x 10
  60kg x 8 @7
  80kg x 8 @7
  100kg x 8 @8
  120kg x 8 @9
  120kg x 2 @9
  120kg x 2 @9
  120kg x 2 @10

Comments

• Mixed session today. Didn't mind the pause deadlifts, I paused at my weak point (just below the knee) and tried to keep it at a consistent spot. Have never done paused sumo deadlifts before so this was new for me.
  
• Bench was just bad. I'm beginning to think this is less of a strength issue, and more that there is something seriously wrong with my shoulder. Want to get this figured out to get me back on the right track.
  
• Snatch Grip SLDL was also a first for me - another myoreps exercise (last few sets of 2 reps were quick drop sets with short rests until a max effort was achieved). Watched a video after the first warmup set to see how they were meant to be done which made things a lot easier/clearer. Didn't feel too bad, grip was beginning to fail (didn't have any straps handy) around the end, but the body responded well to the work.

Vid of the top deadlift set (4x200), and the 3rd back off set (4x190). Sorry, forgot to add the subtitles but I can't be bothered doing it again :shifty:

[drizzt]

11.05.2013 - RTS Training, GPP

101.4kg bodyweight, post breakfast and training (where I'm usually a bit heavier with all the water consumption throughout).

• GPP (Target heart rate of 168 BPM, rest until a drop to 148 BPM then go again)
  1 x 4 lengths 70kg prowler & 4 lengths 85kg yoke walk, 66secs rest
  1 x 4 lengths 70kg prowler & 4 lengths 85kg yoke walk, 70secs rest
  1 x 4 lengths 70kg prowler, 80secs rest, end here.
  
• Assists
  3 x 10 external rotations
  2 x 10 ab wheel
  3 x 10 pulley rows
  3 x 10 external rotation stretching
  2 x 10 face pulls
  3 x 20 (very light) DB shrugs
  3 x 10 (light) trap bar shrugs
  20mins stretching/rolling

Comments

• Decent session today. Not much to report at all, good sweat in the end. Haven't used the prowler for a while, and haven't done a yoke walk for a couple of years, but they were both good variations to get the heart rate up.
  The GPP aim was to hit the target heart rate, then once that was achieved, to wait until it had dropped to the lower end again at which point I'd go again. You time the duration it took to recover between the two points. Once the recovery takes 5% longer than the first time, you stop. It didn't take me long at all for the recovery duration to stretch out which was a little embarrassing, but hopefully doing this regularly will improve it.

[drizzt]

13.05.2013 - RTS, W3/D1

102.6. Only gained a kilo from the weekend eating shenanigans (the 2.8kg of burger, plus tonnes of banoffee pie and loads of fish last night for a mothers day dinner), and I'm not sure how long that will stay on. So gonna try and keep the calories up this week so I can stay around this weight for a bit.

• Suit Squat w/ wraps
  bar x 10
  60kg x 10
  100kg x 5
  140kg x 3
  180kg x 2
  200kg x 1
  Add Belt + 44 Super Cent (straps down)
  220kg x 3 @7
  Straps up
  260kg x 2 @8
  Add wraps
  280kg x 1 @8
  270kg x 4 @9.5
  
• 2ct Pause Bench
  bar x 10
  60kg x 8
  100kg x 3 @7
  110kg x 3 @8.5
  105kg x 3 @8
  105kg x 3 @9
  
• Close Grip Bench (12 minute set)
  85kg x 6, 5, 5, 5, 5, 5, 5, 5, 5, 4, 4, 3, 4 (61 total)

Comments

• Odd session tonight. My raw squat warmups felt really great - better than they have done for a while. But once I got the suit on things just didn't happen. Ended up with a rough 8 at 280kg, which is 20kg down on the same rep/rpe target from last week. I was targeting at least 300kg, if not more. Dropped slightly less than 4% to 270kg and got an ok 4, but never really felt comfortable under the weight today. I feel like maybe the suit is finally biting the dust and it just doesn't have the pop it used to. The squat has been on a bit of a decline since early in the CDs prep unfortunately, hopefully things turn around soon.
  Won't bother with a video tonight, not worth the editing time :oops:
  
• Pause bench was a mixed bag as well - on the one hand, I had no shoulder complaints, but on the other, it was down 5kg from a couple of weeks ago when I first did this exercise. Could really feel my triceps working tonight which was a good change for me though, usually my delts get quite fatigued.
  
• CG Bench to finish was probably the best exercise for tonight, I think I timed my sets/reps perfectly, and just started to tire towards the end of the 12 minute time limit.

[drizzt]

14.05.2013 - RTS Training, W3/D2

• Deadlift w/ belt
  bar x 10
  70kg x 5
  120kg x 5
  170kg x 3 @7
  210kg x 1 @8
  Add belt
  240kg x 1 @8
  230kg x 4 @9.5
  
• Bench (touch and go)
  bar x 10
  60kg x 8
  100kg x 3
  120kg x 3 @8
  125kg x 3 @8.5
  120kg x 3 @8
  120kg x 3 @8
  120kg x 3 @8
  120kg x 3 @8
  120kg x 3 @8.5
  
• 303 Tempo Squat
  bar x 10
  60kg x 5
  100kg x 5
  140kg x 5
  Working set (12 minutes)
  160kg x 5, 3, 3, 3, 3, 3, 4, 1 (25 total reps)

Comments

• Deadlifts felt very weak today, not sure what happened there. -10kg from last weeks effort, bit disappointed with myself here.
  
• Bench was pretty good, not necessarily the numbers, but the shoulder didn't complain once. Haven't had that above 60kg for quite a while so I'm very happy with that. After hitting the top set, it took a little while to get to the required fatigue as I just didn't seem to be fatiguing much at all. Good sign I guess, as this definitely never used to be the case. Can really feel my triceps burning lately on bench too which is awesome, I think that is part of the reason why my shoulder pain hasn't been so bad the past couple of days - the bench isn't hitting the shoulders as much.
  
• 303 tempo squats are brutal, probably my least favourite exercise (not because it's bad for me, because they are so hard!). Was just absolutely smashed every time I went to walk the bar out. 3 seconds down, and 3 seconds up is a buttload harder than it sounds on paper - your instincts are telling you to explode up, but to have to slow the pace (the ascent in particular) fights against everything I know about the squat. Quite a weird feeling. Managed to squeak in an extra single just before the timer started beeping at me to make it a nice round 25 total reps. Lower back ended up pretty fatigued afterwards, needed a good lie down.

[drizzt]

[drizzt]

16.05.2013 - RTS Training, W3/D3

102.4.

• Shirt Bench
  bar x 10
  60kg x 8
  100kg x 3
  120kg x 1
  Add 50 Inzer RageX
  140kg x 2 (2 board) - @7
  150kg x 1 (couldn't touch) - @8.5
  Swap RageX for Titan RAM
  140kg x 3 @8
  140kg x 4 @9
  
• Squat
  bar x 10
  60kg x 10
  100kg x 5
  140kg x 3
  160kg x 3 @7
  180kg x 3 @8
  190kg x 3 @9
  180kg x 3 @8
  180kg x 3 @8.5
  
• DB Bench (12 minute working set)
  30lb/13kg x 20
  60lb/26kg x 10 @7
  Working set
  95lb/43kg x 6, 6, 6, 4, 3 (25 reps total, too heavy, so switched...)
  70lb/31.5kg x 5, 5, 5, 5, 5, 5 (30 reps total)

Comments

• Like all main exercises this week, shirted bench felt terrible. Shoulder hurt when I got the Rage on. Discovered I get a decent amount more out of the RAM than I do out of my F6. Not much else to say there.
  
• Squats were a minor improvement on the last time I did them (last time was a 190 x 2 @9). Still, not quite feeling as comfortable as I believe I should be under this weight raw, but they popped up ok considering my lack of raw/beltless work for a while.
  
• DB bench was good, but I found having to move the dumbbells from the bench position to the rest position a really tiring switch. It got to the point where I had spent all of my energy kicking the DBs into position, so I had nothing left to press with - and I dropped down to the 70lb DBs about halfway into the 12mins. This gave me a better finish to the time limit, the last set of 5s was a max effort. I probably should've used something like 80lb for the working set.

[I Declare War]

:? Sucks about the shoulder problems affecting your bench bro.

How about completely shelving bench for two months... you might come back at it feeling like new? Or is there some kind of damage in there that won't go away... hmm.

[drizzt]

:? Sucks about the shoulder problems affecting your bench bro.

How about completely shelving bench for two months... you might come back at it feeling like new? Or is there some kind of damage in there that won't go away... hmm.

Hey bro, I would love to give it some more time off, but unfortunately this training block is a pretty critical buildup to the Nationals in early August, and I need to train bench for it. I also took a couple of months off benching earlier in the year which didn't seem to make it any better.

I think I need to find out what exactly it is that is causing the pain - I've got a sneaking suspicion there is something going on with a nerve somewhere, going by how pressure on the forearm in a certain spot refers to the area. But I'm waiting for my Doc to get back from overseas to get a proper look done on it. In the meantime if I concentrate properly on how I'm benching I can fairly successfully manage the pain, so I'll stick with that for now. Cheers bro!

[drizzt]

17.05.2013 - RTS Training, W3/D4

103kg flat today, good weight I reckon. Will try stick around here, but taking it easy, kind of smack in the middle of where I want to be. +/- 1kg won't bother me too much.

• Deadlift +chain (30kg chain weight)
  60kg x 5
  110kg x 5 +chains
  160kg x 3 +chains
  210kg x 3 +chains @7
  220kg x 3 +chains @7.5
  230kg x 3 +chains @8
  230kg x 3 +chains @8
  230kg x 3 +chains @9
  
• 2board Press
  bar x 10
  60kg x 10
  100kg x 5
  120kg x 3
  130kg x 3 @7.5
  135kg x 3 @8.5
  130kg x 3 @8
  130kg x 3 @8.5
  
• Lever Rows (12 minutes set)
  20kg x 10
  Working set
  40kg x 6, 6, 6, 6, 6, 5, 5, 5, 5, 4, 3, 4 (61 total reps)

Comments

• Much better session tonight, seemed to discover some of the strength I thought I had lost.
  
• Deadlifts felt really strong. I would've gone higher than 230kg bar weight, but an Oly guy walked in so I started rushing to vacate the platform for him. Instead of raising the bar weight, and then dropping it again for the fatigue set(s), I decided to just keep attempting the same weight until I hit the specified RPE target (or the Oly guy came to claim the platform, whichever came first!). This took 3 sets, and I was happy with the effort, particularly beltless. The bar weight was +20kg over the last time I did this exercise (2 weeks ago), and the chains were also +10kg heavier. Probably should've gone to 240 in hindsight, but good to know it is there for next time (maybe in 2 weeks). Lockout looks a little soft in the video, but it didn't feel that way during the deadlifts... something I might need to exaggerate next time.
  
• 2 board press was ok, shoulder was a bit niggly, not as bad as it has been, but it stopped me trying for a higher weight so I didn't aggravate it. Would've liked to have a crack at 140, I'm pretty confident it was there.
  
• Lever rows were tough, most sets were max but I was recovering from them pretty easily so I kept pushing them hard.

[drizzt]

18.05.2013 - RTS Training, W3/GPP

• Assists
  Side Lying External Rotation 3 x 10
  Face Pulls 2 x 10
  External Rotation Stretching
  Ab Wheel 2 x 10
  Machine Ab Crunch 3 x 10
  Seated Rows 3 x 10
  Stretching/Rolling 10mins
  
• GPP (target 180bpm, rest to 166bpm - 5%)
  70kg prowler x 4 lengths + 85kg zercher x 3 lengths (heartrate 182bpm, rest 50 seconds to 165bpm)
  85kg zercher x 1 length + 70kg prowler x 2 lengths (heartrate 181bpm, rest 50 seconds to 166bpm)
  prowler x 2 lengths (heartrate 182bpm, rest 50 seconds to 166bpm)
  prowler x 2 lengths (heartrate 180bpm, rest 55 seconds to 170bpm, stop here)

Comments

• Ok session, pretty quick, but felt a bit ill before and after. Might not be able to do an epic eat today. Recovery felt better this week on the GPP though.

[drizzt]

21.05.2013 - RTS Training, W4/D1

102.6, nearly a 2kg drop from yesterday (in trackpants again today), odd.

• Deadlift w/ belt
  bar x 10
  70kg x 5
  120kg x 5
  170kg x 3
  210kg x 1
  Add belt
  250kg x 1 @7
  270kg x 1 @8
  280kg x 1 @9.5 (overshot RPE, took drop from 275kg)
  260kg x 3 @9
  
• Bench (touch and go)
  bar x 10
  60kg x 10
  100kg x 3 @7
  110kg x 3 @7
  115kg x 7 @9
  120kg x 7 @9.5
  115kg x 7 @9.5
  
• SSB Squat
  bar x 10
  60kg x 10
  100kg x 5
  140kg x 3 @7
  160kg x 3 @9 (overshot, dropped 5kg)
  155kg x 3 @8.5

Comments

• Been feeling crook for a few days now, but much better today. Feel like I'm getting some lifting mojo back, felt really strong tonight. Have been a bit down on the lifting lately but this was a good session to spark things back up for me. Good to see deads back above 240ish where they've been wallowing for a few weeks, really pleased with the quick jump they've made.
  
• Bench felt great, no shoulder issue to speak of (touch wood), and went 5kg above the target weight. I watched the video footage and I am quite slack on my lockout in the first 3 reps, will start to exaggerate that in future.
  
• Beltless SSB was also pretty good, 130kg was the pessimistic target for tonight, and I was pretty confident of topping that. 160kg was ok, but the upper back started to cave because I couldn't hold the bar up straight any more, and it made the reps tougher as a result. So I dropped 5kg off the ends and that was a pretty accurate finish to the day. I think the most I've ever SSB squatted is 140 (albeit in flat soles), so I'm happy to surpass that quite easily.

Vid (yes, bench lockout is atrocious - didn't realise in the moment :doh:)

[drizzt]

23.05.2013 - RTS Training, W4/D3

103 flat.

• Shirt bench
  bar x 10
  60kg x 10
  100kg x 4
  120kg x 2
  Add RAM
  140kg x 1 @7
  Swap RAM for 50 RageX
  160kg x 1 @7 (could only get it to about 3-board height)
  Swap RageX for 48 F6
  140kg x 1 @7
  150kg x 1 @8.5
  142.5kg x 3 @9
  
• 2ct Pause Squat
  bar x 10
  60kg x 10
  100kg x 5
  140kg x 2
  160kg x 2 @7
  180kg x 2 @8
  190kg x 2 @8.5
  180kg x 2 @8
  180kg x 2 @9
  
• Push Press
  bar x 10
  40kg x 5
  60kg x 4 @7
  80kg x 4 @8 (shoulder felt bad under this weight, dropped)
  70kg x 4 @7
  70kg x 4 @8
  70kg x 4 @8
  70kg x 4 @8.5
  70kg x 4 @9

Comments

• Ok session tonight. Bench felt alright but the weights were a little all over the place. The added weight has made the RageX almost unusable; I pressed 160kg in it at CDs a month ago, but now (4kg bodyweight heavier) I can't get 160kg close to the chest. So I swapped it for the F6, banking on filling that out a little more to get something out of it, and that worked out ok. 150kg felt ok, but the back off set to 142.5kg felt quite slow. I've got a couple more shirts in the vault, might try them out next week if I remember to bring them along.
  
• 2ct Pause squats felt great, feel like I'm beginning to sit back more in the squat and use my glutes+hams more effectively. My chest started to drop a little as I fatigued which was probably the only thing upping the RPE and preventing me going higher. The legs were certainly willing.
  
• Push press put some painful stress on the shoulder when I hit 80kg whenever I got the bar into the rack position. So I dropped to 70kg which felt better.

[drizzt]

24.05.2013 - RTS Training, W4/D4

102.4kg bodyweight, down a little, big meal afterwards though.

• Deadlift +bands (bands = +50kg at lockout)
  bar x 10 +bands
  70kg x 5 +bands
  120kg x 5 +bands
  170kg x 2 +bands @7
  210kg x 2 +bands @8.5
  220kg x 2 +bands @9
  210kg x 2 +bands @9
  
• RAM Bench
  bar x 10
  60kg x 10
  100kg x 3
  120kg x 3
  Add RAM
  140kg x 2 @7
  150kg x 2 @8
  155kg x 2 @9
  150kg x 2 @8.5
  150kg x 2 @9
  
• Snatch Grip SLDL
  bar x 10
  60kg x 5
  100kg x 4
  140kg x 4 @7
  160kg x 4 @8
  160kg x 4 @9

Comments

• Another decent session tonight to cap off a pretty good week. Deads felt very strong again - program called for mini bands, but I didn't have any, so I used the lightest pair of bands I had available which were the Green Iron Woodys (approx 50kg at lockout). Felt pretty smooth, loving working without the belt for the majority of stuff.
  
• Bench is feeling very good lately, the shoulder is only a dull ache when benching now (as opposed to searing pain!) which is great. Top sets with the RAM felt solid.
  
• Snatch grip SLDLs were a little awkward feeling, but better than the first time I did them. I think using the straps this time helped.

[drizzt]

27.05.2013 - RTS Training, W5/D1

103.2kg bodyweight.

• Suit Squat w/wraps
  bar x 10
  60kg x 10
  100kg x 5
  140kg x 3
  180kg x 2
  200kg x 1
  Add 44 Super Cent (straps down), Belt
  220kg x 3
  Straps up
  260kg x 2
  Add Wraps
  300kg x 1 @7
  320kg x 1 @7.5
  340kg x 1 @10
  310kg x 2 @9
  
• 2ct Pause Bench
  bar x 10
  60kg x 5
  100kg x 4 @7
  110kg x 4 @8
  115kg x 4 @9
  110kg x 4 @8
  110kg x 4 @9
  
• Close Grip 3board
  100kg x 6 @7
  120kg x 6 @8
  120kg x 6 @8
  120kg x 6 @8.5
  120kg x 6 @9
  120kg x 6 @9
  120kg x 5 @11 (missed final rep - hit supports early on)

[drizzt]

28.05.2013 - RTS Training

103.2kg bodyweight.

• Deadlift w/belt
  bar x 10
  70kg x 10
  120kg x 5
  170kg x 3
  210kg x 1 @7
  Add belt
  250kg x 1 @7.5
  280kg x 1 @9
  265kg x 2 @9.5
  
• Bench (touch and go)
  bar x 10
  60kg x 10
  100kg x 5
  120kg x 2 @8
  127.5kg x 2 @8 (misload, meant to be 130)
  135kg x 2 @9
  130kg x 2 @9
  
• 2ct Pause Squat
  bar x 10
  60kg x 10
  100kg x 5
  140kg x 4 @7
  160kg x 4 @7.5
  175kg x 4 @8.5
  175kg x 4 @9.5

Comments

• Back was very fatigued tonight, made everything tough.

[drizzt]

Vid: