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figuz
09-14-2015, 06:07 AM
Hey guys. I hope you can give me feedback on my rtsprogram. Its four days with focus on raw powerlifting.

D1
Squat competetion style
Bench 5ct stop
Pullups

D2
Deadlift competetion style
Bench with bands (overload)
Frenchpress

D3
Benchpress competetion style
Squat with more reps
Military press

D4
Squat 5ct stop in bottom
Bench pin press 5-10 cm over chest
Deadlift with 3ct stop over floor

Repranges is from 5-1:
W1 5 rep - no drops
W2 4 rep - 4-6% drop
W3 3 rep - 7-9% drop
W4 4 rep - 7-9% drop
W5 2 rep - 4-6% drop
W6 3 rep - 7-9% drop
W7 2 rep - 4-6% drop
W8 1 rep- training max test

Most weeks are rpe 8-9. 10 last week.

figuz
09-22-2015, 08:55 AM
No one? :)

chris_ottawa
09-22-2015, 11:47 AM
Just look at this: http://forum.reactivetrainingsystems.com/content.php?7-training

You have more or less the right idea, there are already a hundred threads asking the same question. Do the comp. lifts earlier in the week, use whatever variations you think will help, adjust exercise and volume as you go.