RTS Custom Cycle

Couldn't figure out how to create a new blog, so just edited this one.

RTS custom program #1

Start: Monday, 5 July 2013[/COLOR]
Weight: 94kg
1RM: 212.5 / 145 / 220 (performed during last test week 22.05.13 - 01.06.13)
Recent lifts: 200 x2 @10 / 145 x2 @10 (T&G) / 230 x2 @9 (performed during last 2 weeks)
__________________________________________________ _____________________________

My second run with the RTS Dr Squat Cycle
(Currently just completed Day 29)

Weight: 90kg

Previous 1RM at end of 1st cycle Test Day* (@90kg):

Squat 190kg
Bench 135kg
Deadlift 220kg

Previous xRM during 1st cycle:

Squat 190 x2 @9 | 175 x5 @10
Bench 130 x2 @9 | 117.5 x5 @10
Deadlift 220 x2 @10 | 210 x5 @10

  1. Week 3 Days 2 & 3

    Week 3 Day 2: Saturday, 24 August 2013

    Squat w/ belt x5 @9, 5% load drop
    1. 185 x5 @9 : https://www.dropbox.com/s/qpnipahkq3...2020.21.44.mp4
    2. 175 x5 @9 : https://www.dropbox.com/s/abdkcdqegd...2020.29.12.mp4
    3. 175 x5 @9 : https://www.dropbox.com/s/bzcp23d1wu...2020.38.00.mp4
    Time: 16 minutes

    Not sure about the depth on my top set. I think one, maybe 2, reps are okay and the rest are high. It's a shame, I'd been making ...

    Updated 08-27-2013 at 02:55 AM by Mark Jamsek

    Tags: bench, deadlift, squat Add / Edit Tags
    Categories
    Team Member Blogs
  2. Taking a little break

    I've decided to take a break from training. I'm riddled with injuries, and have enough to deal with, that I can't devote enough time and energy to training, so it's going on maintenance mode, if that. Hopefully I'll still get 2 sessions in a week, but I'm not gonna aim for any more than that. I've not been enthusiastic about, or even enjoyed, training for a long time now. I think that's a big sign. Most days I dread going to the gym, which isn't healthy at all. And certainly not going to lead anywhere ...
    Categories
    Team Member Blogs
  3. Week 3 Day 1

    Week 3 Day 1: Monday, 19 August 2013

    Rack pulls (below knee) no belt x3 @9, 5% load drop
    1. 180 x3 @7.5
    2. 210 x3 @9 : I literally came up on my toes on one rep in this set. These feel really awkward.
    3. 200 x3 @9
    15 minutes


    Close grip floor press x8 @9, 5% load drop
    1. 100 x8 @8
    2. 110 x7 @10 : I got pinned under this. Didn't have any safeties set up and failed the 8th. Ended up dropping the bar on my lower abdomen. Thought I'd be pissing blood, but
    ...
    Categories
    Team Member Blogs
  4. Week 2 Day 4

    Week 2 Day 4: Sunday, 18 August 2013

    2ct pause squat w/o belt x4 @9, 5% load drop
    1. 160 x4 @9 : https://www.dropbox.com/s/12qsa5b3eg...2021.51.32.mp4
    2. 155 x4 @8 : https://www.dropbox.com/s/md3plyyjqt...2021.58.34.mp4
    3. 155 x4 @9 : https://www.dropbox.com/s/evd0nk8pr5...2022.04.56.mp4
    4. 150 x4 @8.5 : https://www.dropbox.com/s/tzhbiuavu3...2022.13.04.mp4
    21 minutes

    Bench +180pp x2 @9, 5% load drop
    ...

    Updated 08-18-2013 at 12:15 PM by Mark Jamsek

    Categories
    Team Member Blogs
  5. Week 2 Day 3

    Week 2 Day 3: Friday, 16 August 2013

    DL w/ belt x2 @9, 5% load drop
    1. 230 x2 @8 : https://www.dropbox.com/s/xlhkmokf19...2020.23.16.mp4
    2. 235 x2 @9* : https://www.dropbox.com/s/imdt7ss4nh...2020.31.58.mp4
    3. 220 x2 @8 :
    16 minutes
    *Right hand grip failed me on the top set so technically it's x1 @10. Tore a beauty of a callous: https://www.dropbox.com/s/12czzseymh...2020.34.56.jpg

    8cm towel press x3 @9, 5% load drop ...

    Updated 08-16-2013 at 11:58 AM by Mark Jamsek

    Tags: deadlift, rts Add / Edit Tags
    Categories
    Team Member Blogs , Training (Dr Squat Cycle)
Page 1 of 14 1234511 ... LastLast