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Recent Entries

W1 - Well, not a perfect start, but, whatever

by Millul on 12-22-2013 at 01:40 PM
FFS, I need work to get off my back some...! Then all the Christmas madness on top (dinners, shopping, etc etc...)

This week I only had time for a very short session on tuesday, then a decent one yesterday.

17/12/2013:
SQUAT
up to 140x1, then 120x4x3 or 4 sets

21/12/2013

BENCH
70x5
90x3
104x3
100x4
100x4

DL SUMO
110x5
130x3
140x2 - belt from here

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Week 1 of a new cycle

by Millul on 12-19-2013 at 04:32 AM
Hello all!
I have been out of touch for a while, and decided to repoen my blog on here.

I'm restarting training after last saturday's bench only meet, where I hit a 2.5 kg bench PR with 172.5 kg at 79.7 BW, single ply Super Katana, IPF.

I'll keep using many of the RTS principles I've learned training under Mike's guidance, and I'll also add some twists here and there.

Ciao
Marco
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W32 T3 - bench and DL

by Millul on 10-14-2013 at 05:28 AM
11/10/2013

BENCH - shirted
bar x8
60x5
80x3
100x2
110x1
135x2 - added Katana, to boards
150x1@8.5 - to chest?
160x1@9 - shirt was in an awkward position, and I pressed too much towards my feet
150x2@9 - PR

DEADLIFT - here I experimented a bit, even too much
70x5
100x3
130x1
160x1 - added belt
180x1@8 - added Velocity
200x1@9 - mah
200x0 - changed to TRX, didn't

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W32 T2 - Skwaaaaaaaaats

by Millul on 10-11-2013 at 04:24 AM
8/10/2013

GEARED SQUAT
bar x5
70x5
100x3
130x1 - added belt
150x1@8.5
180x1@8 - centurion straps down, light wraps
200x1@7.5 - straps up, tighter wraps
220x1@8.5 - uber solid single (8.5 would even be a bit much)
210x2@8.5 - aaaaand, this is a PR

Then, I went lights out: I sat down after the double, and a big nausea wave started...a fun mix of dehydration and blood glucose drop.

It took the

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W32 T1 - Another Sicilian session

by Millul on 10-08-2013 at 07:39 AM
7/10/2013

2nd and last session in Sicily:

PRESS
up to 55x6@9
50x6@8
50x6@8.5
50x6@9

2ct squat (to please the gym owner, I used some kind of box on the last 2 sets)
up to 130x4@8.5

Pendlay rows
70x6x4@8

Cable flies
25+25 x10x3

DB curls
3 sets

Pulley rows
60x10x4

Side raises
2 sets
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