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  1. Week 3 Day 2 - HJP Suzdal 2013

    Wednesday 17th April

    RTS Week 3 Day 2


    Scheduled Work:
    Deadlifts w/belt work up to x2 @9 - 4-6% fatigue drop
    8cm Towel Bench Press work up to x4 @9 - 4-6% fatigue drop
    2ct Paused Squat work up to x5 @9 - 4-6% fatigue drop

    Deadlifts
    60kg x 8
    100kg x 3
    150kg x 2
    200kg x 1
    230kg x 1
    250kg x 1 - add belt
    Work Sets
    270kg x 2 @10 - first rep felt smooth but second was tougher than ...
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  2. Conditioning Work (W, 2/10/2013)

    Bodyweight: 83.6kg/183.92lbs

    Played basketball for the first time in 2 and a half years.lol I still got game.

    But I slipped and landed on my wrist. In a world of hurt right now. Currently Icing it as I am typing this. Might need to wrap it for benching tomorrow.
    Tags: @rodpvrk, rts Add / Edit Tags
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  3. Last training before taper

  4. Week 1, Day 3 (cont) + GPP + Strongman - Sunday, 23rd Feb

    Pendlay Rows

    5 x 50kg @6
    5 x 60kg @7
    5 x 70kg @8


    GPP - Rows

    DB Rows with 17.5kg
    4 sets of 7
    5 sets of 5

    Strongman:

    Back squat - 80kg x 12, then 60 sec hold at bottom with 80kg
    Farmer's Walks: Up to 115kg each hand for 10m

    Notes: GPP session cut short too. Not a good week for GPP!
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  5. Training session number 819 today

    TRAC:
    Combined stress: 2 Moderate Stress
    Weekly Avg Stress: 3.5 Moderate Stress
    Recovery Rate: 9
    Fatigue load: 3 Moderate Stress

    Rec: Continue training as normal. Aimed for 4% fatigue

    Total time for session: 127 minutes

    Squat
    0*10

    Temposquat 303 1rm 94kg/208lbs
    20*6
    40*6
    60*6 @ 8,5
    63*6 @ 8,2
    70*6 @ 8,5 PR
    74*6 @ 9,5 PR
    71*6 @ 10
    Overshoot ...
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