Team Member Blogs

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

...

Tags: bench touch and go, close grip floor press, competition raw bench

Categories

Team Member Blogs

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 ...

Tags: 2ct pause squat, 3ct pause bench, sldl standing on 2" block

Categories

Team Member Blogs

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 ...

Tags: competition raw bench, deadlift w/belt, neutral grip military

Categories

Team Member Blogs

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 ...

Tags: bench touch and go, close grip bench press, squat w/belt

Categories

Team Member Blogs

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
...

Tags: 2ct pause deadlift, bench press, reverse hyper

Categories

Team Member Blogs