Team Member Blogs

Blogs from RTS Team members

  1. Week 14 - Day 1

    Monday - 10/13/14
    RTS Session 42

    Programming was as follows:
    Competition Raw Bench x3 @7, x3 @8, x3 @9 plus 2 down sets (load drop)
    Bench (touch and go) x4 @7, x4 @8, x4 @9 plus 2 down sets (load drop)
    Close Grip Floor Press x6 @6, x6 @7, x6 @8 plus 4 down sets (repeat)

    Actual lifts were as follows:

    Competition Raw Bench
    260#x3 @7
    275#x3 @8
    285#x3 @8.5
    275#x3 @7.5
    275#x3 @7

    ...
  2. Week 13 - Day 3

    Friday - 10/10/14
    RTS Session 41

    Programming was as follows:
    2ct Pause Squat x5 @7, x5 @8, x5 @9 plus 1 down set (load drop)
    3ct Pause Bench x5 @7, x5 @8, x5 @9 plus 1 down set (load drop)
    SLDL standing on a 2" box x8 @7, x8 @8, x8 @9 plus 1 down set (load drop)

    Actual lifts were as follows:

    2ct Pause Squat
    345#x5 @6.5
    370#x5 @7.5
    395#x5 @8.5
    375#x5 @8

    3ct Pause Bench
    225#x5 ...
  3. Week 13 - Day 2

    Thursday - 10/9/14
    RTS Session 40

    Programming was as follows:
    Competition Raw Bench x4 @7, x4 @8, x4 @9 plus 1 down set (load drop)
    Deadlift w/ Belt x4 @7, x4 @8, x4 @9 plus 1 down set (load drop)
    Neutral Grip Military x6 @7, x6 @8, x6 @9 plus 1 down set (load drop)
    303 Tempo Squat x6 @7, x6 @8, x6 @9 plus 1 down set (load drop)

    Actual lifts were as follows:

    Competition Raw Bench
    225#x4 @7
    245#x4 @8 ...
  4. Week 13 - Day 1

    Monday - 10/6/14
    RTS Session 39

    Programming was as follows:
    Squat w/ Belt x4 @7, x4 @8, x4 @9 plus 1 down set (load drop)
    Bench Press (Touch and Go) x5 @7, x5 @8, x5 @9 plus 1 down set (load drop)
    Bench Press (Close Grip) x8 @7, x8 @8, x8 @9 plus 1 down set (load drop)

    Actual lifts were as follows:

    Squat w/ Belt
    470#x4 @7.5
    495#x4 @8.5
    525#x4 @9
    495#x4 @8.5

    Bench Press (Touch and ...
  5. Week 12 - Day 4

    Friday - 10/3/14
    RTS Session 38

    Programming was as follows:
    2ct Pause Deadlift x4 @7, x4 @8, x4 @9 plus 1 down set (load drop)
    Bench 60% of 1RM for 8 reps 2 sets
    SLDL standing on 2" box x7 @7, x7 @8, x7 @9 plus 1 down set (load drop)

    Actual lifts were as follows:

    2ct Pause Deadlift
    420#x4 @7
    445#x4 @8
    465#x4 @8.5
    445#x4 @8

    Lower back was completely fried at this point
    ...
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