Team Member Blogs

Blogs from RTS Team members

  1. Week 0, Day 3 - Friday, 14th Feb

    Session Time: 0600

    2ct Pause Bench

    60kg x 3 = @7
    65kg x 3 = @7.5/8
    72.5 x 3 = @8.5/9
    77.5 x 3 = @9

    Squat with Average Bands

    60kg x 3 = @7
    80kg x 3 = @8.5/9

    SLDL, 2" box

    Not really done these before. Ran out of time. Need to catch up.

    Notes:

    * Just realised when typing this up that I have been a total idiot. It was 5 reps on each of these, not 3. ...
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  2. Week 0, Day 2 - Thursday, 13th Feb

    Session Time: 1400

    Competition Raw Bench

    60kg x 3 = @7
    70kg x 3 = @8/8.5
    80kg x 3 = @9.5

    Deadlift With Belt

    130kg x 3 = @6/7
    150kg x 3 = @8
    170kg x 3 = @9

    Push Press

    50kg x 6 = @7
    55kg x 6 = @8
    60kg x 6 = @9

    303 Tempo Squat

    60kg x 6 = @6
    80kg x 6 = @7.5/8
    90kg x 6 = @9

    Notes:

    * All numbers seemed ...
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  3. Week 0, GPP - Wednesday, 12th February

    Session time: 0600

    Abs and Rows

    Abs - Ab rollouts
    Sets of 7. 6 sets total = 42 reps.

    Rows - DB rows, 15kg.
    Sets of 7 L+R. 10 sets total = 70 reps L+R

    Mobility

    5 minutes at the bottom of squat (pole squat)
    10 secs rest in middle.

    Recovery Stimulation

    Wasn't sure what this was. Now confirmed with Mike.
    Need to catch up.
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  4. Week 0, Day 1 - Tuesday, 11th Feb

    Squat with Belt

    110kg x 3 = @7
    120kg x 3 = @8.5/@9
    125kg x 3 = @9.5

    Bench (Touch and Go)

    70kg x 6 = @8.5
    75kg x 6 = @9/@9.5
    80kg x 6 = @10

    CG Pin Press (Mid range)
    70kg x 6 = @7
    80kg x 6 = @8/8.5
    85kg x 6 = @9.5

    Notes:

    * Seem to be overshooting the RPE marks. Think I need to make smaller jumps. Will hopefully improve now that I have a reference point and can ...

    Updated 02-15-2014 at 10:09 AM by Chet

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  5. Chet's Blog

    Just completed my first week of RTS training.

    Competition in 8 weeks. 74kg class.

    Weighed in today at 77.5kg.
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