Seeing as Bodybuilding.com forums are dead I want to start logging here. Starting lifting in 2009. Continued for 4 years until life got crazy and I took roughly 3.5 years off. During that time I was able to post a 1399.9 total @ 176 with much better gym lifts. I have now been lifting for around a year but only focused on getting strong for the last 2 months. I would like to apologize for the click-baity title but that is truly my goal over the next 2 years. I want to pull 700 @ 181. Enough talking, here's my recent sessions.
RTS Intermediate Routine Week 1 Day 1
Beltless Squats
275x4
315x4
335x4 @ 8.5
Comp Bench Press
135x4
155x4
175x4 @ 8
185x4 @ 9
3ct Pause Bench
135x5
155x5 @ 8.5
Tricep Rope Pushdowns
100 4x12
Rope Hammer Curls
100 4x12
Tricep Pushdowns
50 4x15
Cable Curls
50 4x15
RTS Intermediate Routine Week 1 Day 2
Beltless Sumo Deadlifts
335x4
405x4 @ 8.5
Pin Press
135x5
155x5
165x5 @ 9
Front Squats
185x6
235x6
255x6 @ 9
Calf Press
270 3x12
Decline Sit-ups
15 3x12
RTS Intermediate Routine Week 1 Day 3
Pin Squats
315x5
365x5
385x5 @ 8.5
Push Press
135x6
155x6 @ 8
Touch And Go Bench
135x6
165x6
190x6 @ 9
Lat Pulldowns
140 3x8
Facepulls
80 3x12
RTS Intermediate Routine Week 1 Day 4
Beltless Deficit Sumo Deadlift
315x5
365x5 @ 8
Beltless Sumo Deadlift
425x2
475x2
Close Grip Bench Press
135x6
165x6
195x6 @ 9.5
Snatch Grip SLDL
145x6
165x6
DB Curls
25 3x12
Single Arm Tricep Extensions
3x12
Hammer Curls
30 2x10
Tricep Extensions
20 2x20
RTS Intermediate Routine Week 2 Day 1
Squats
315x5
345x5
365x5 @ 8.5
345x5 @ 7.5
345x5 @ 8.5
Comp Bench
160x6
175x6
185x6 @ 8.5
195x5 @ 9
185x5 @ 8
185x5 @ 8.5
2ct Pause Bench
155x6
165x6 @ 9
155x6 @ 8.5
155x6 @ 8
155x6 @ 8.5
RTS Intermediate Routine Week 2 Day 2
Sumo Deadlifts
385x5
425x5 @ 8
405x5 @ 8
405x5 @ 8.5
Pin Press
165x3
185x3 @ 8.5
175x3 @ 8
175x3 @ 8.5
303 Tempo Squats
185x7
185x7
185x7 @ 9
Dips 2x15
DB Curls 30 2x10
RTS Intermediate Routine Week 2 Day 3
Beltless Squats
315x4
365x4
385x4 @ 8.5
360x4 @ 7.5
360x4 @ 7.5
360x4 @ 7.5
Touch And Go Bench Press
160x7
185x7
200x5 @ 8
190x7 @ 8.5
Notes: raised safeties and kept hitting them. Could have gotten 7 @ 9 or 9.5.
OHP
115x7
135x7
145x7 @ 9
135x7 @ 9
RTS Intermediate Routine Week 2 Day 2
Beltless 2" Block Pulls
405x4
455x4
495x4 @ 9
470x4 @ 9.5
JM Press
95x7
95x7
95x7
95x7
DB Rows
100x8
100x8
100x8
RTS Intermediate Routine Week 3 Day 1
Squats
365x3
405x3 @ 8.5
365x3 @ 8
365x3 @ 7.5 (beltless)
365x3 @ 8 (beltless)
Comp Bench Press
165x3
185x3
205x3 @ 7.5
225x3 @ 9.5
205x3 @ 8
205x5 @ 9
3ct Pause Bench Press
165x5 @ 9
Sumo Deadlifts
425x3 (beltless)
475x3 @ 8
435x3 @ 7 (beltless)
435x3 @ 8 (beltless)
435x3 @ 7.5 (beltless)
Low Pin Press (feet up)
135x4
155x4
175x4 @ 8.5
160x4 @ 8
160x4 @ 8
160x4 @ 8
Beltless Front Squats
185x5
225x5
255x5 @ 7
275x5 @ 8
RTS Intermediate Routine Week 3 Day 3
Pause Olympic Squats
275x5
285x5
295x5
Touch And Go Bench Press
185x8
185x8
185x10
Hammer Strength Shoulder Press
140x8
160x8
170x8
180x8
Low Rows
140 3x8
RTS Intermediate Routine Week 3 Day 4
2" Deficit Sumo Deadlift
385x5
425x5
475x5 @ 8.5 PR
425x5 @ 8
Pause Close Grip Bench Press
165x5
185x5
195x5 @ 8.5
185x5
185x5 @ 8.5
Stiff Leg Snatch Grip Deadlift
185x5
205x5
225x5
RTS Intermediate Routine Week 4 Day 1
Squats
365x4
405x4 @ 8
370x4 @ 8
370x1 - hit pins and called it
Top set was between 8-8.5. i tweaked my knee during warm ups. This is my first time squating in my new belt so I had trouble getting comfortable.
Comp Bench Press
185x4
210x4 @ 8.5
190x4 @ 7.5
195x4 @ 8
200x4 @ 8.5
2ct Pause Bench Press
185x3
190x3
200x3 @ 9
185x3 @ 8
185x3 @ 8
185x3 @ 8
185x3 @ 8
RTS Intermediate Routine Week 4 Day 2
Sumo Deadlift
425x4
495x4 @ 8.5
450x4 @ 8
450x3 @ 9.5
No straps on last set. I'm going to continue with straps; however I will be incorporating some grip training. Without straps I would rip my hands greatly reducing the amount of volume.
Pin Press (mid range)
185x2
195x2
205x5 @ 9.5
195x2 @ 9.5
Tempo Squats
185x6
195x6
205x6
Plate pinches - 3 sets with 35 bumper plates
2 sets with 25 bumper plates
RTS Intermediate Routine Week 4 Day 3
Squats
295x3
365x3
405x3
435x3 @ 8.5
405x3 @ 7 (Beltless)
Touch And Go Bench Press
185x4
215x4 @ 9
200x4 @ 8
Close Grip Incline Bench
135x6
140x6
145x6
RTS Intermediate Week 4 Day 4
2" Sumo Block Pull
425x3
495x3
525x3 @ 8.5
495x3
495x1 - Beltless and strapless...my hips blew up
JM Press
95x6
105x6
105x6
105x6
Barbell Row
155x6
185x6
205x6 @ 8.5
185x6
185x6
Calf Press
270 3x20
Now I have two consecutive rest days before transitioning from 4x to 3x a week. This second block drops off 2 secondary movements to allow for more volume on my primary lifts. With how everything has felt this block(excellent) I'm looking for similar numbers on test day:
Squat 445/460/480
Bench 250/265/275
Deadlift 545/585/600