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  1. Training Sessions and planning

    Dietary plan: 86 x 22 x 1.1-1.3=2200-2500 kcals Carbs: 200-300 Proteins: 200 Fats: 50-75 spread over 3-5 meals.

    1st block 3 weeks 3/week full-body.
    Daily undulating intensity 10/5/3 reps (Lower/Back/Front) Day 1: L 10/B 5/F 3. Day 2: L 5/B 3/F 10. Day 3: L 3/B 10/F 5

    28. April:
    Squat: 8-10 Reps @8 until @9 is reached (4 sets of 90 kg) drop-set 10 kg AMRAP + rest-pause (80 kg 14+5 reps) (Was hoping my squats were 100 kg for 10 @8, not today )
    ...
  2. Dr. Squat 80-Day Program Day 6-3/22/14

    Squat:
    255x5@9 (surpassed my expectations, so I bumped the weight up according to my new e1rm
    270x3@9 (initial)
    250x3@8 (7%load drop)
    250x3@8
    250x3@8
    250x3@8.5
    250x3@9

    Bench Press:
    160x2@7 (initial)
    150x2@7
    150x2@7
    150x2@7
    150x2@8

    I'm definitely still figuring out RPE 7-8. These lifts felt good though. I'm taking 2 second pauses at the bottom and I think that will serve my bench well. ...
  3. Dr. Squat 80 Day Program Day 3 3/19/14

    Deadlift:
    380x3 @ RPE 9 (thick)
    355x3 @ RPE 9 (thick)
    Accessory:
    Press
    Pull ups
    Facepulls

    380x3 is a PR for me. I Reached my percent fatigue quickly, which is probably because of my low work capacity for deadlifts. Looking forward to squatson Saturday. I'm definitely still figuring out RPE.
  4. Dr. Squat 80 Day Program Day 1 3/17/14

    Bench felt great today. Squats felt new, but I think taking the last week off is the reason for that. Discerning RPE7 is a bit of a challenge for me, but I can already see how this program will help me get more acclimated with some of the RTS principles. I'm excited to stick to this.

    Bench press:
    170x3: initial
    160x3x8, Rpe 7.5-9.5

    Squat:
    255x2
    245x2
    225x2

    Bench overload:
    225x8secx3

    Updated 03-20-2014 at 02:44 PM by joshuamatos17

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