Team Member Blogs

Blogs from RTS Team members

  1. GP Session 1

    First day of Guided Programming.

    I had an idea of my 5RM from recent training so used that as guide.

    Squat (no belt - just my preference at the moment).

    Warm ups then

    6 x 130kg @7
    6 x 145kg @8
    6 x 160kg @9
    6 x 152.5kg (load drop)

    Competition Bench
    Warm up then:
    6 x 70kg @7
    6 x 80kg @ 8
    6 x 90kg @ 9
    6 x 85kg (load drop)

    Push Press (warm up to 8RM and ...
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  2. Week 1 Day 4

    Training Date: 24 October 2015
    Weight: 201.8 [Goal Weight: 220]

    2" Deficit Deadlift: x3@7, x3@8, x3@9, plus 2 down sets (load drop)
    Pin Press (Mid Range): x3@7, x3@8, x3@9, plus 2 down sets (load drop)
    Snatch Grip SLDL: x9@7, x9@8, x9@9, plus 2 down sets (load drop)

    2" Deficit Deadlift:
    135x3
    225x3
    315x3@7
    345x3@8
    365x3@9
    345x3@8.5
    345x3@9

    Pin Press (Mid Range):
    135x3 ...
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  3. Week 1 Day 3

    Training Date: 23 October 2015
    Weight: 199.6

    2ct Pause Squat: x3@7, x3@8, x3@9, plus 2 down sets (load drop)
    Bench (Touch and Go): x2@7, x2@8, x2@9, plus 2 down sets (load drop)
    Close Grip Bench Press: x7@7, x7@8, x7@9, plus 2 down sets (load drop)

    2ct Pause Squat:
    135x3
    185x3
    225x3
    240x3@7
    245x3@7.5
    255x3@8.5 (should have been @9, so decided to do the same weight until @9 occurred)
    255x3@9
    ...
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  4. Week 1 GPP

    Training Date: 22 October 2015
    Weight: 201

    Abs (10 Minutes)
    Rows (10 Minutes)
    Mobility (10 Minutes)
    Recovery Stimulation (15 Minutes)

    Abs:
    7 Laps of:
    Ab Roller x 5
    Plank x 30s
    Rest x 20s

    Rows:
    Pendlay Rows - 135x5 - 10 sets

    Mobility:
    5 Laps of:
    Hip Adductor Machine x 5
    Band Air Squats x 5
    Band Side Steps x 5 (each way)

    I ran out of ...
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  5. Matt's Training Log W1D5: 22 Oct 2015 166.0lbs Injury Recovery Cycle Wk1

    Snatch Grip SLDL x6 @7, x6 @8, x6 @9 No Drop Sets ( 1st time doing)
    135 x6
    185 x6 @6
    225 x6 @7
    275 x6 @9 (Wore Straps :0 )

    Step Ups x11 @6, x11 @7, x11 @8 plus 2 down sets (repeat)
    25 x11
    35 x11
    45 x11
    45 x11
    45 x11

    Abs of your choice x11 @6, x11 @7, x11 @8 plus 2 down sets Horizontal Weighted Ab Machine
    50 x11
    80 x11
    90 x11
    100 x11
    100 x11
    100 x11

    Updated 10-23-2015 at 01:37 PM by mattyfb5

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