Not Bad for an "Old Man"

[K.Diesel]

TUE. 12/29/15

1.Pause Squat - 2-count in the bottom
95/4. 145/3. 185/2. 225/2.
255/2 x 8. Time was 15:10 from end of 1st set to end of 8th set. Left wrist started hurting around set 2-3, so I used wrist wraps on sets 4-8.

2a. Barbell Row
135/10. 185/8. 235/6.
285/6 @7. Added Versa Gripps here.
325/7 @9. Added belt here.
275/10 @9

2b. Incline BP
95/10. 135/6. 165/6. 185/5.
205/6 @9.
215/4 @9.
185/10 @9.

I wanted to do pin presses or pause presses on the flat bench tonight, but both the rack and bench were being used. I'll get to one of them next time.

2c. RDL
135/10. 185/8. 235/6.
285/6. Started using Versa Gripps here.
325/10 @9.5. Added belt here. This set was hard enough that I decided I didn't need a backoff set.

3. Overhead DB Carries
45's/30 seconds x 4 sets. Basically a farmer's walk, but holding DB's at arm's length overhead. Hands were in neutral position, for what it's worth.

Due to my work schedule and early gym closures over the next 2 days, this was my last training session of 2015. God willing, I'll be in the gym for a strong start to 2016 on Friday, January 1.

[lou t]

been scrolling through your log.....nice work.

[K.Diesel]

Due to my work schedule and early gym closures over the next 2 days, this was my last training session of 2015. God willing, I'll be in the gym for a strong start to 2016 on Friday, January 1.

Well, that didn't happen. Woke up around noon, and since I don't drink alcohol, I can't even blame it on that. Just chronic sleep deprivation combined with a day off of work and nothing to do. But I feel pretty good, and hopefully I'll get in the gym on Sunday, unless I get off work early enough to go tomorrow.

I'm eligible for the Masters' Division now! Watch out old guys!

Weighed 208.6 lbs when I woke up.

been scrolling through your log.....nice work.

Thanks Lou! Glad to have you check in.

[K.Diesel]

Switched my scale to kilos. Weighed 94.2 kg this morning. I still had to check though - it's 207.6 lbs.

A few weeks ago, Mike T. of Reactive Training Systems made an offer on his Facebook page for an 8-week training project in exchange for data on the training, results, etc on an exit interview. I'm one of the people who signed up. I'll be running it through February 26. It's the 1st time since 2009 when I ran 5/3/1 that my training has been written 100% by someone else.

It's supposed to be 4 days per week, Mon/Tue/Thu/Fri. I decided to start today, because looking at week 1 on paper, it looked like a lot of volume, and I wanted to get an idea on how long a session might take. I'm glad I did.

SUN 1/3/16 - RTS: Project Momentum, Week 1, Day 1

1. Squat - Oly shoes, SBD knee sleeves
135/5. 185/5. 235/3. 285/3/ 335/2.
375/1. Added wrist wraps on this set.
410/1 @7. Added belt on this set.
435/1 @8.
355/5, 5.

2. 2-count Pause Squat, beltless
225/1. 275/1.
315/1. Added wrist wraps on this set.
335/1 @7.
355/1 @8.
315/4 @9.
300/4 @9.
285/4 @8.5.

3. Bench Press
95/5. 145/5. 185/5.
205/5 x 4 sets.

4. Pin Press - pins set around the mid-point of the ROM
205/1 + 1. Experimented with the pin height.
235/1.
255/1 @7. Added wrist wraps on this set.
275/1 @8.5.
250/4 @8.5/9.
240/4 @8.
240/4 @8.5.

5. Sumo DL - in skate shoes
225/5. 295/3. 345/2.
385/5, 5, 5.
All reps done from a dead stop. Probably 1-3 seconds between reps to reset. I haven't done working sets of DL for reps in a long time. The weight was easy, but man! I was out of breath after the first two sets. Not as bad on the third set. Also used Versa Gripps on that last set.

From the start of my general warm-up (5 minutes on the bike), the entire session took just over 2 1/2 hours. That's longer than I normally spend in the gym, and I don't think I was wasting any time. But I was doing a lot of calculating, double checking, etc. I hope to be able to knock these down to 2 hours by the end of the week.

[K.Diesel]

MON. 1/4/16 - RTS: Project Momentum, Week 1, Day 2

1. Squat - wearing Oly shoes and Rehband knee sleeves
135/6. 225/4. 275/3. 315/2.
added belt and wrist wraps
341/5 x 3 sets. 68% of my most recent 1RM. RPE was between 5-6 on all 3 sets.

2. Bench Press
95/5. 145/5. 185/5.
206/5 x 4 sets. 68% of my most recent 1RM. RPE was between 5-6 on all 4 sets.

3. Close Grip BP
205/6 @6.
215/6 @7.5.
225/6 @8.
225/6 @9.
210/6 @7.5.
210/6 @8.5.

4. Sumo Deadlift - wearing skate shoes
135/3. 225/3. 275/2. 325/1. 375/1. 415/1 @6.
455/1 @7. Started using belt here.
495/1. I rated this @8 when I did it. Watching it later, it may have been @7.
405/5 @8.
405/5 @9.

I still don't like doing DL for reps.

5. Rack Pulls - my normal sumo stance, bar at mid-shin
225/4. 225/2. 315/2. 365/2. 405/1 @6.
445/1 @8.
415/4 @8. Should have gone heavier - this set was supposed to be @9.
395/4 @7.
395/4 @8.

Took another 2 1/2 hours. I think I could have finished in 2 if
1)the gym wasn't so crowded and I got to squat without sharing the rack, and
2)I didn't have to experiment so much with the positioning for the rack pulls.


TUE. 1/5/16 - GPP Session

The way RTS programs GPP is basically pick an ab move and a row (vertical or horizontal), and do as much volume as possible on each in 10 minutes. There is mobility stuff, etc, but this was all I did today.

1. Ab Wheel
10, 10, 10 - realized I wouldn't be able to keep this up
5, 5, 5 - hit the 5 minute mark here
5, 5, 5, 5, 5, 5, 7 - last rep done as clock hit 10:00. Total reps: 82.

2. Seated Cable Row - used Versa Gripps for these
105/10. 165/6. - warm ups
On the clock
205/6, 6, 6 - realized I wouldn't be able to keep this up
150/6, 6, 6 - hit the 5 minute mark here
150/6, 6, 6, 6, 6, 6, 6, 6

Total reps: 84 (18 w/210, 66 w/150) Rotated between overhand, neutral, and v-grip handles on each set.

[K.Diesel]

Wed. 1/7/16 - Week 1, Day 3

I had 2 choices - wait until the weird guy doing incline presses by leaning backwards across the preacher curl bench inside the squat rack was finished, OR deviate from the prescribed order of exercises. I chose the latter. Looks like I saved an hour that way.

1. Bench Press
95/10. 145/5. 185/3. 215/3. 240/1.
265/1 @7. Added wrist wraps here.
275/1 @7.5. Started getting handoffs here.
285/1 @8.5. Left foot slipped as soon as I pushed it off of my chest.
230/5, 5. Both sets at a 7%

2. 8 cm. Towel Press - Just like they're called, you lay an 8cm towel on your chest during the lift.

230/2. 255/1 @5. 275/1 @7.
295/1 @9.
265/4 @9.
250/4 @8, 250/4 @9.

Finally! The rack opened up.

3. Squat
135/5. 225/4. 275/3. 315/2.
Added belt and wrist wraps.
340/5 @5, 5 @7, 5 @7.

4. Front Squat
225/6 @8. WHOA! Almost got beat before I started. My lower back was getting rough, so...
Added belt here.
225/6 @8, 225/6 @8, 225/6 @8.5

5. Sumo DL
225/2.
225/2. Added belt here.
315/2. 355/1.
385/5, 5, 5. Switched to competition belt and started using Versa Gripps on set 1.

[hbriem]

Wow, that is a heavy looking routine!

At 53, I am beyond such a battering myself, but I make programmes for some younger lifters that look more like this, albeit none quite so extreme. I am basing their programmes (roughly) on the Norwegian national team routines written by Dietmar Wolf. Like the RTS, they are whole body routines, 3-4 times a week. All 4 movements (squat, press, deadlift, upper body pull) are trained at every session.

What are your maxes again? It would be helpful to have a rough idea of the percentages involved.

[K.Diesel]

Wow, that is a heavy looking routine!

At 53, I am beyond such a battering myself, but I make programmes for some younger lifters that look more like this, albeit none quite so extreme. I am basing their programmes (roughly) on the Norwegian national team routines written by Dietmar Wolf. Like the RTS, they are whole body routines, 3-4 times a week. All 4 movements (squat, press, deadlift, upper body pull) are trained at every session.

What are your maxes again? It would be helpful to have a rough idea of the percentages involved.

My apologies - either an oversight, or subconscious laziness to omit the percentages and maxes.

Percentages are based off my most successful lifts at Raw Nationals in October. They are:
SQ: 227.5 kg (501.5 lbs)
BP: 137.5 kg (303.1 lbs)
DL: 257.5 kg (567.7 lbs)

The percentages that were written into Week 1 were:
• after the heavy singles, drop weight by 19% for the sets of 4, then another 5% to finish.
• 68% of 1RM for the straight sets of 5 on the competition lifts.

I don't know what week 2 will bring. Mike T. is sending them out week by week. I need to check my e-mail. So far, I'm actually enjoying this, and don't feel beaten up except for my abs. I must have destroyed every fiber in them in those 10 minutes on the ab wheel. They still hurt! I wondered when I signed up for this if I'd be able to make it through, and when I got the email for Week 1, I really had some doubts. But so far, so good.

[hbriem]

Looks good!

[K.Diesel]

I've concluded that Project Momentum is either going to make me the strongest that I've ever been in my life, or cause me to collapse into pieces like The Bluesmobile at the end of The Blues Brothers. I'm 1/4 of the way through, and I'm a bit disappointed by how I did in the start of Week 3. Before logging today's session, a few notes on the program since I've missed several days of posting:

* Training is 4 days per week, plus 1-2 "GPP sessions" if you can/want to (GPP meaning abs, lats, and pretty much any other active recovery stuff you want).
* We're doing all 3 of the competition lifts on all 4 of the main training days.
* Auto-regulation is a huge part of this program. Part of being successful at it is learning how to gauge RPE (Rate of Perceived Exertion).

Here's a short video recap of Week 2's "highlights".



**Sunday, 1/17/16 - Week 3, Day 1**

1. Squat - work up to heavy single, then back off
135/6. 185/4. 235/3. 285/2. 325/2.
355/1. Noticed pain in left wrist. This hand had gone numb for a few minutes last night for some reason. Wish I'd worn wraps for this set.
385/1. Started wearing wrist wraps here.
415/1 @ 6. Started wearing belt here.
435/1 @ 8. I was supposed to stop singles when I hit @8, but I was sure this felt so hard due to a technical issue. Decided to try and fix it.
445/1 @ 8. Proved myself right. This felt like a much faster, stronger squat than the 435.
360/5, 5 - both sets @ 8.5. Felt gassed. This was 81% of 445 (program's prescription)

2. 2-count Pause Squat (all beltless) - work up to heavy single, then back off.
225/1.
275/1. Unracked it, and realized my left wrist wouldn't hold up. Put it back, wrapped my wrists, and was ok.
325/1 @ 6.5.
365/1` @ 8.5.
315/4 @ 9.
300/4 @ 9. I was supposed to do 2 more back-off sets, but due to time concerns (mostly) and fatigue (mental and physical), I stopped here.

3. Bench Press
135/5. 185/5.
215/5 x 5 sets. RPE's were 6, 6.5, 5.5, 5.5, 7. Must have rushed that last one. This is 68% 1RM, based on last week's heaviest single (seen in above video).

4. Pin Press - Unracked like normal, brought bar to pins at mid-height, then back up. Heavy single, then back offs.
215/1. 245/1.
265/1.@ 6.
285/1 @ 8.
270/4 @ 9.5.
255/4 @ 8.
255/4 @ 9.5. I was supposed to do one more set, but as with the pause squats, I tapped out for the same reasons.

5. Sumo Deadlift
135/5. 225/3. 315/2.
375/5 x 4 sets. Wore Versa Gripps and belt for these. Didn't write RPE's down, but I think they're all around a 6.

Total time: Almost 2 hours on the nose. Back at it tomorrow.