Team Member Blogs

Blogs from RTS Team members

  1. Em's log. Week 14, session 2

    Week 14, session 2
    Skipped comp bench today, saving it for Saturday when I visit other gym where the actual bench I will use in comp lives. Have a bit more time available then too.

    Deads with belt x 4 @9, load drop 6-9%
    107.5kg x 4, 9.25, PR for 4's
    100 x 4, 9

    Db bench x 6 @8, repeat, 6-9%
    12.5kg x 6, 8, 8, 8, 8.5, 8.5, 9

    2ct paused squats x 6@8, repeat, 6-9%
    Made sure to pause below depth, hard work today.
    ...
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  2. Cycle 1 Week 2 Day 1

    2014-04-01 22:35 - Cycle 1 Week 2 Day 1
    Duration: 2 hours

    Squat w/Belt
    • 45 lbs x 5 reps
    • 45 lbs x 5 reps
    • 135 lbs x 4 reps
    • 185 lbs x 4 reps
    • 225 lbs x 3 reps
    • 275 lbs x 2 reps
    • 325 lbs x 4 reps @ 7
    • 345 lbs x 4 reps @ 7.5
    • 365 lbs x 4 reps @ 8.5
    • 345 lbs x 4 reps @ 8.5

    Comments: Goal: 362 (e1RM 420.5) Finally didn't overshoot squats, everything felt quick and fast. The 7 and 8 RPE sets felt more honed in so I don't get over fatigued

    ...
  3. Week 15 Day 2

    Tuesday:
    Deadlift w/ chains (beltless + 100lb chains- total weight listed): 505 x 3 @ 7, 595 x 3 @ 8, 615 x 3 @ 9, 575 x 3 @ 9
    2 board bench (all paused) : 315 x 3 @ 5, 345 x 3 @ 7, 365 x 3 @ 8, 385 x 3 @ 9.5, 365 x 3 @ 9
    Front Squats- 225 x 5 @ 6, 275 x 5 @ 7, 315 x 5 @ 9, 275 x 5 @ 8, 275 x 5 @ 9
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  4. Week 8 Day 2- April 1



    Week 8 Day 2- April 1:

    Deadlift w/Belt Work up to x4 @9 1 Down Sets
    Bench Touch and Go Work up to x3 @9 1 Down Sets
    2ct Pause Squat Work up to x4 @8 3 Down Sets (Repeat)

    I have no idea where it sprung from, but my right hip was tender last night and today. Didn't feel it at all on deadifts or bench, but a bit uncomfortable on squats. Decided to play it safe there but it did seem better the more I squatted...

    Deadlift w/Belt: ...
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  5. Training session number 834 today

    TRAC:
    Combined stress: 4.5 High Stress
    Weekly Avg Stress: 2.8 Moderate Stress
    Recovery Rate: 5
    Fatigue load: 4 High Stress

    Rec: Continue training as normal, this is a high stress week so aimed for 6% fatigue

    Total time for session: 117 minutes

    Leg extension
    15*20

    Pinsquat 1rm 116kg/255lbs
    0*8
    20*6
    40*3
    60*2
    80*2 @ 5
    97*2 @ 8,2
    107*2 @ 9 PR ...
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