Powerlifting to Win

[Briks42]

Thanks for the link Tom. Nice meet. That was an impressive 3rd deadlift.

[Oldman]

Great meet, Tom! I am looking forward to following this log.

[caveman]

Nice work Tom! I am looking forward to following along on this journey of yours.

[elVarouza]

Your psyche-up yells weren't as intense as I was expecting! lol.

Srs question, how on earth did you get 30g fiber with only 30g carbs? Did you take fiber supps? I don't know of anything with that much fiber for that little carbs. What did you do for protein? Lots of chicken and really lean meat?

[Tom Narvaez]

Nice work Tom! I am looking forward to following along on this journey of yours.

Great meet, Tom! I am looking forward to following this log.

Thanks for the link Tom. Nice meet. That was an impressive 3rd deadlift.

Thanks. I can only improve from here.

Srs question, how on earth did you get 30g fiber with only 30g carbs? Did you take fiber supps? I don't know of anything with that much fiber for that little carbs. What did you do for protein? Lots of chicken and really lean meat?

It was actually 40cho/30fib. Typo.

I only drank protein shakes with physillium husk for the entire diet. I only ate real food on refeed/free meal days post workout.



Log post incoming. Video is taking 10,000 years. Need new video editing software that can actually handle HD footage...

[Tom Narvaez]

3/24/14



Monday Body Comp Evaluation:
BW: 174.8lbs
Waist: 33.25"
Neck: 16.5"
BF%: ~14.5%
LBM: ~149.5lbs

Notes:
-Weight rebound is from refilling glycogen stores over the weekend
-I will need 2-4 weeks to determine maintenance and get things moving in the right direction
-175 to 163 in 8 weeks is not realistic
-I will wait for USPA Nationals in July to compete at 148
-I will have to forego the May meet in Utah as it no longer makes sense; I'm already qualified at 165 anyways
-I will cut to 10% then bulk to 15%, rinse and repeat; I will not be holding my weight down to continue making 148/165 in the long term
-Mondays and Thursday are my high carb days; I'll do waist, neck, weigh-in etc. every Monday
-I will begin posting my macros and food logs starting tomorrow; I only want to log days after they're 100% finished



Training: RTS C1 W1 D1


Squat /w Belt:
45x idk x idklol
95x5
185x5
245x3
295x1
335x4@9.5, ~380 e1RM

Squat /w Belt Notes:
-Used reverse-rake chucks and relatively wide stance
-Focused 100% on knees out; that was literally the only thing I cued
-Difficult to judge RPE with new form
-Clearly not a @9.5, more like @8
-Will film squat work sets from the front for the time being as it is easier to observe knee movements


Competition Bench:
45x5x3
65x5
105x5
145x3
170x1
190x4@8.5
195x4@8
200x4@9, ~232 e1RM

Competition Bench Notes:
-Bar speed is better when I focus on leg drive rather than overall tightness


3 Count Paused Bench:
55x5
95x5
125x3
145x1
165x5@8
175x5@8.5
180x5@8.5
185x5@9 PR, ~220 e1RM

3 Count Paused Bench Notes:
-Best effort in months
-Maintaining tightness > sinking for bar speed
-Clearly overrated the last set which was more like @8 or @8.5


Overall:
-RTS seems to be a perfect fit for my training personality
-I need more practice with RPEs


Training Video:

(won't be available until 3/25 @ ~12:30am PST)


Have a nice day.

[simonsky]

I don't know if you are gonna do this (though you probably might not because you did some supp work), but you could do some 8RM's so that you could have your own customized RPE% chart. This saves you time since you already established some 1RM's during your meet and you already have 4RM-ish's this session.

[Tom Narvaez]

I will be using this chart right here:




This is extremely accurate, IMO.

[simonsky]

oh and I forgot to say, 'grats on qualifying for world's...

but I know you're like me, just qualifying ain't shit..

[Tom Narvaez]

quick hijack question:

doing tm. last vd was 405: 4sets x 3 @ 405, 410 x 3. in retrospect, i could have done another set @ 405, maybe 410.

ID was 450 x 3, 465 x 1

tonights vd was supposed to be 405: 4 x 5. turned into 405: 2 sets x 5

rushed the 2nd set. shitty form fried my lower back. called it a night for squats.

in order to keep volume high enough to progress next week, is it smart to squat tomorrow for 405: 3 x5, or wednesday for 405: 3 x5? Not sure what Im doing for ID.

just wait and repeat next week? thanks whatever insight you have

I would go ahead with your intensity day this week as planned without doing additional volume work. Doing a few less sets for one singular week is not going to do anything more deload you slightly. If anything, your ID performance might be up a tad. Of course, long term, you need to make sure you get the work in.

TL;DR:
-No more volume work this week
-Continue with this week's ID as planned
-Repeat this week's planned VD next week

oh and I forgot to say, 'grats on qualifying for world's...

but I know you're like me, just qualifying ain't shit..

Thanks, homie. You're correct, but when I start talking about my poor wittle feelings, I start sounding juvenile or crazy and often both. In terms of day-to-day thinking, I'm just focused on what I need to do to get better rather than where I'm going or, especially, where I've been. There is a time for big picture reflection and analysis, but that time is not during your average, day-to-day grind.

Also my video is up. For those who want an explanation of why I think RTS is pretty much the only "optimal" (or close to it) "cookie cutter" program out there: