Manveer Gets Competitive

[Chris McCarthy]

Looking forward to this...your progress in your last Log was very impressive and I expect the same here!

[wk105]

Hope you enjoy the new style of training! I think you will and that you've made the right choice for the long term. TM doesn't have enough volume or frequency for the competition lifts for powerlifting-specific training, I think, especially on deadlifts.

[manveer]

Looking forward to this...your progress in your last Log was very impressive and I expect the same here!

Thanks, Chris. I'll try not to let you down.

Hope you enjoy the new style of training! I think you will and that you've made the right choice for the long term. TM doesn't have enough volume or frequency for the competition lifts for powerlifting-specific training, I think, especially on deadlifts.

Yeah, I agree with you about the deficiencies in TM. Not sure I would use the word "enjoy" to describe my feelings about the first workout.

BW (7/14 morning): 240.8#
BW (7/15 morning): 241.4#

Sleep (7/13 evening): 5h21m, 2x awake, 12x restless
Sleep (7/14 evening): 7h3m, 1x awake, 7x restless
Sleep (7/15 evening): 6h22m, 1x awake, 8x restless
Sleep (7/16 evening): 7h15m, 4x awake, 20x restless

Forgot to weigh in yesterday and today.

TRAC said conditions warrant a slight increase in training load and I should add a set to each exercise, but since this is my first week and there isn't much TRAC history there I'm just going to follow the written program for now.

W1D1 - 2016-07-17
Squat w/ Belt
415x4 @6
435x4 @7.5
445x4 @8.5
445x4 @9
425x4 @8
425x4 @8.5
Doing all these on much shorter rest periods than TM was tough. Rest times were in the range of 6-9 mins.

Comp Raw Bench (pinkies on rings)
275x4 @6.5
285x4 @7.5
290x4 @8.5
290x4 @8.5
290x4 @9
275x4 @9
Never actually done paused benching before. Rest times around 5-6 minutes.

CGBP (index finger 1/4" into knurling)
195x6 @7
215x6 @7.5
225x6 @8
240x6 @9.5
225x6 @9.5
Never done this either. Rest times also around 5-6 minutes.

Total gym time was about 2h55m. Need to get faster. It was 85F and ~70% RH in the garage. Made for a tough session. T-shirt was completely soaked.

I have bar speed data and video... can add that later. I used bar speed to adjust the subjective RPEs by .5 RPE, so what's recorded here takes that into account. The RPE and bar speed correlation wasn't very good on the last set of squats.

Video (all work sets): 2016-07-17 RTS Guided Programming Week 1 Day 1 - YouTube

Bar Speed:


Bar speed correlation for the different bench variants is not going to be the same as TnG... but anyway.

[bean counter]

Plenty of volume there!

May I ask what the intensity and volume instructions were for that session? I'm curious about how these are currently being expressed by the RTS team.

[manveer]

Plenty of volume there!

May I ask what the intensity and volume instructions were for that session? I'm curious about how these are currently being expressed by the RTS team.

Yeah, lots of benching this week. Squat volume wasn't that different from TM and I won't be doing the comp variant again this week (I have front squats and split squats scheduled).

Sure. Here's the training assignment for what I did yesterday:

Monday
Squat w/belt x4 @6, x4 @7, x4 @8 plus 3 down sets (repeat)
Competition Raw Bench x4 @6, x4 @7, x4 @8 plus 3 down sets (repeat)
Close Grip Bench x6 @7, x6 @8, x6 @9 plus 1 down set (load drop)

On the repeats if I hit @9 or higher I dropped the weight down 5%. On CGBP I undershot the intensity of the @9 set so I added another set to get up to a 9, actually overshot it a little (the further right and down you go in the RPE chart, the less accurate). Mike said within .5 RPE is OK.

Best of luck, Manveer! This will be a great log to follow.

Thanks, Matt!

[Walter Palmer]

Manveer, welcome over here. Sounds like a good time to switch things up and you'll be able to apply a lot that you learned from Mike's seminar. Keep up the great work and the nutrition!

[waistline warrior]

Looking forward to watching your progress. Nice work.

[manveer]

Manveer, welcome over here. Sounds like a good time to switch things up and you'll be able to apply a lot that you learned from Mike's seminar. Keep up the great work and the nutrition!

Thanks, Walter! I am probably going to have to add carbs to keep up with the workload. I was starving this morning. I've got a lot of deadlifting to do tonight.

Looking forward to watching your progress. Nice work.

Thanks!

[Bryan Dobson]

Nice log and a good choice in programming. I look forward to seeing you respond to the work.

[Karl Schudt]

All the volume!

I can't remember--are you tracking macros yet?