Team Member Blogs

Blogs from RTS Team members

  1. RTS #15: W4-D3 (TH, 10/10/2013)

    Bodyweight: 82.3kg/181.06lbs

    Squat (+ Avg Bands)
    Bar x 5/5
    60kg x 3 @7
    72.5kg x 3 @8
    80kg x 3 @9
    75kg x 3 @8
    75kg x 3 @8
    75kg x 3 @9, 5% fatigue

    Bench (Touch & Go)
    Bar x 5/5
    40kg x 4
    47.5kg x 4 @6.5
    55kg x 4 @8
    62.5kg x 4 @9
    60kg x 4 @9, 5% fatigue


    DB Bench
    26kg x 6 @7
    28kg x 6 @8
    30kg x 6 @9
    28kg x 6 @9, 5% fatigue
    ...
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  2. RTS #14: W4-D2 (T, 8/10/2013)

    [Slowly recovering from all the injuries I've had to go through the last few weeks. Still wrapping my wrist to do most of the exercises.]

    Bodyweight: 81.8kg/179.96lbs

    Deadlift (With Belt)
    Bar x 5/5
    60kg x 4
    80kg x 4 @7
    95kg x 4 @7.5
    102.5kg x 4 @8 w/belt
    110kg x 4 @9 w/belt
    105kg x 4 @9 w/belt, 5% fatigue

    8cm Towel Press
    Bar x5/5
    40kg x 2
    50kg x 2 @6
    60kg x 2 @7
    65kg x ...
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  3. RTS #13: W4-D1 (M, 7/10/2013)

    [Got through the entire training session using a pair of wrist wraps because my left wrist is still at about 85%. Wrist started to hurt when I was ramping up for the squat. Overall, I successfully worked around the injury.]

    Bodyweight: 83.7kg/184.14lbs

    Squat (With Belt)
    Bar x 5/5
    60kg x 4
    72.5kg x 4 @6
    85kg x 4 @7.5
    95kg x 4 @8 w/belt
    100kg x 4 @9 w/belt
    95kg x 4 @8.5 w/belt
    95kg x 4 @9 w/belt, 5% fatigue
    ...
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  4. RTS #12: W3-D4 (S, 5/10/2013)

    [Went to train around the wrist injury today. Wrist felt about 70%. Had to call most sets short and couldn't give proper effort into the training. Still working on rehabilitating the wrist.]

    Bodyweight: 82.7kg/181.94lbs

    2" Deficit Deadlift
    Work up to x5 @9 (load drop, 6-9% fatigue)
    Bar x 5/5
    50kg x 5 @6
    70kg x 5 @6.5
    80kg x 5 @8

    CGBP
    Work up to x5 @9 (load drop, 4-6% fatigue)
    Bar x 5/5
    40kg ...
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  5. RTS #11: W3-D3 (TH, 3/10/2013)

    [Left wrist is definitely sprained. Can't bear much weight on it so I couldn't do much today. Went in and just did some GPP stuff.]

    Bodyweight: 82.6kg/181.72lbs

    Pin Squat
    N/A

    Bench (Touch & Go)
    N/A

    Push Press
    N/A

    [Some GPP Aspects]
    Prehab/Rehab
    Side Lying External Rotation
    1kg x 10/10/10

    Spinal Traction

    Peterson Step Up
    15/15

    ...
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