Team Member Blogs

Blogs from RTS Team members

  1. Tuesday July 2, 2013



    Markløft - klassisk uten belte
    (1 RM = 282.5kg, 2 RM = 267.5kg, 3 RM = 255kg)
    3 x 60kg
    2 x 140kg
    1 x 180kg
    1 x 220kg
    1 x 250kg @ 8.5 RPE
    Vis detaljer

    Benkpress - med stopp, bredt grep
    (1 RM = 202.5kg, 2 RM = 187.5kg, 3 RM = 180kg)
    5 x 60kg
    3 x 90kg
    3 x 120kg
    2 x 150kg
    1 x 170kg
    1 x 185kg @ 8.5 RPE
    Vis detaljer
    ...
    Categories
    Team Member Blogs
  2. Week 19 July 1 - 7

    Sports week

    Day 1

    Tried the opener for the squat today

    180 x 1 @ 6
    200 x 1 @ 8
    210 x 1 @ 9

    Extra: fooled around with some push presses

    Notes: 210 felt pretty easy. It wasn't the ideal day to test my opener but it went better than expected. 205 kg was my last competition PR
    Not sure it the way i squatted the weight is actually legal. I leg press the weight up and shift my hips forward. If it's ok to squat ...

    Updated 07-07-2013 at 04:13 AM by keiwil

    Categories
    Team Member Blogs
  3. 07/01 Week 9 Training Session 1

    TRAC says good to go

    NOON
    Bodyweight 203.6lbs


    Deadlift
    e1RM: 449
    No PR

    Low back ripped up from yesterdays 1 @ 10RPE. This is fine and I still got a training effect. The muscle soreness was immediate and stopped me short.

    Weight Reps RPE
    365 x 4 @ 7
    385 x 4 @ 9
    365 x 4 @ 7
    365 x 4 @ 8
    365 x 4 @ 9

    Bench touch and go
    e1RM: 334
    +6lb PR

    ...
    Categories
    Team Member Blogs
  4. 06/30 Week 9 GPP Session 1

    Completed my GPP workout right after the training session. My work capacity was way up and I went 3.5 hours of training with no problem. This was due to Monday being a holiday and only the 24 hr gym would be open, which has no prowler.

    NOON

    5 sets chins

    Side Rotations 3x10
    Leg Raises 3x10
    Rows 3x10

    Jefferson Stepups 2x15
    Single Leg RDL 2x10
    Reverse Hyper 3x10

    Prowler Sprints: 10 x 50m
    Categories
    Team Member Blogs
  5. 06/30 Week 8 Training Session 3

    TRAC says good to go

    AM
    Bodyweight 205.0lbs



    Squat w/belt
    e1RM: 472
    +13 LB PR

    Felt solid, back feels really strong. A little bit sloppy on the reps but I shut it down at the right time and moved on. Need more glute drive right out of the hole. The pause squatting should fix it. No knee problems or back problems at all.

    Weight Reps RPE
    365 x 3 @ 6
    405 x 3 @ 7.5

    Competition Raw Bench
    ...
    Categories
    Team Member Blogs