RTS log.

[nkelman]

No I don't keep a log over at the RTS site, and Mike isn't doing my programming.

Yep that was my thread. I'm not sure about reverse grip benching yet. I have found a good way of doing them, so I am debating about keep them or swapping them for flat back benching. At the Dan Green seminar he recommended training with pause benching, and long ROM movements as assistance to build muscle. So since I have swapped to pause benching mid cycle it is hard to see if there is any carry over.

SSB squats are awesome. I think using it, and time, has pretty much healed my old T8 fracture that was killing me and holding back progress. I only feel my squat and deadlift are starting to progress lately because this injury has healed.

Sumo bothers my back in no way. I enjoy doing them, and my technique is constantly improving. To be honest, sumo is the only way I will ever reach respectable deadlift numbers.

Dan also said start squatting with more quads. To me this means more upright posture, less hip drive, getting under the weight. Leaning over seems to just highlight my thoracic weakness/injury.

[nkelman]

Pause bencho ( x1, @10 )

130 @7.5
140 @8
150 @10 fuck yeah


Front squat ( x4, @10 )

100 @10


Chain bench ( x13, @10 )

110 @10



150KG pause bench, that's what's good. Weighted 85KG on Saturday. I think the Dan Green technique will hopefully push my bench up to 160KG this year. We shall see.

Video for proof.

[nkelman]

Sumo ( x1, @10 )

170 @7
180 @7.5
190 @8.5
210 @10 - awesome


Reverse grip bencho ( x6, @10 )

115 @10




PR deadlift by 7.5KG, awesome.

The bar flew off the ground, then slowed above the knees. Looks like pause sumo changed my sticking position.

Got a nose bleed on the 210 deadlift, lol.

[nkelman]

Squats ( x5, @9-10, 5% )

155 @9.5
150 @10
145 @10


Push press ( x5, @9-10, 5% )

90 @10
87.5 @10
85 @10


2ct pause sumo ( x3, @9-10, 5% )

160 @10
152.5 @10


Parallel grip pullups ( x10, @9-10, 5% )

+10KG @10
+5KG @10



Another excellent workout. 100% awesomenessness. Had to have a 20minute rest after squats, but who's counting anyway.

Great cycle. Saturdays exercises will remain unchanged. Parallel grip pullups are getting a little stale, but they seem really good for my back.

2ct pause sumos were all done DOH, or hook grip.

[Mark Jamsek]

No I don't keep a log over at the RTS site, and Mike isn't doing my programming.

I do, but am very bad at updating it. I thought your program looked quite different to many of Mike's programs for his lifters.

Yep that was my thread. I'm not sure about reverse grip benching yet. I have found a good way of doing them, so I am debating about keep them or swapping them for flat back benching. At the Dan Green seminar he recommended training with pause benching, and long ROM movements as assistance to build muscle. So since I have swapped to pause benching mid cycle it is hard to see if there is any carry over.

I think paused work is probably one of the best special movements for all raw lifters, especially in the bench and squat. I get next to no arch in my bench anyway (https://www.facebook.com/photo.php?v...37090181941841), so I've got the long ROM covered.

That seminar would have been interesting. I'll be going to Mike's later this year if things go according to plan.

SSB squats are awesome. I think using it, and time, has pretty much healed my old T8 fracture that was killing me and holding back progress. I only feel my squat and deadlift are starting to progress lately because this injury has healed.

I think they're great too, brutal, but helpful. Glad to hear you're progressing, especially considering the nature of your previous injury.

Sumo bothers my back in no way. I enjoy doing them, and my technique is constantly improving. To be honest, sumo is the only way I will ever reach respectable deadlift numbers.

I've never tried the lift so don't have much to say about it. I know I dislike it, but that's just an opinion from someone who has never tried it.

Dan also said start squatting with more quads. To me this means more upright posture, less hip drive, getting under the weight. Leaning over seems to just highlight my thoracic weakness/injury.

I think that's solid advice. I think more anterior strength will definitely help. And with how often we pull at RTS, I don't think I could say our posterior chain is lagging. It sounds similar to Dr Hatfield's approach of high-bar squatting for the vast majority of your training cycle, leaving the low-bar for peaking and on the platform. The Olympic squat has much more carry over to the low-bar technique. In fact, due to my tendinosis I could not low-bar squat for 6 weeks. I did high-bar and SSB squats exclusively, when I returned to the low-bar I set a rep PR.

Best of luck with your training, I'll try to remember to check in on your progress over here.

By the way, awesome work on your bench, man. Congrats! I wish I could an arch at least half that of yours.

[nkelman]

Paused Bencho ( x2, @9-10, 5% )

145 @10 - knotted pec, stop benching


Front squat ( x4, @9-10, 5% )

100 @10
95 @10


Dips ( x12, @9-10, -5KG )

+20KG @10
+15KG @10



Average day, feel beat up.

[nkelman]

Sumo ( x2, @9-10, 5% )

200 @ 10
190 @10


wide grip flat back 2x2ct pause bench ( x5, @9-10, 5% )

110 @10
105 @10


RDLs ( x10, @9-10, 5% )

110 @10
105 @10 - DOH


Chest supported DB rows ( 3x12 )

25KG each.



200KG x 2 is a major PR. Deadlift is killing it.

I must be pretty fatigued, 5% week and only 1 drop set. Fark.

[nkelman]

Squat ( x4, @8-9, 7% )

157.5 @9
146 @8.5
146 @8.5
146 @9


Push press ( x6, @8-9, 7% )

85 @9
80 @8.5 no belt
80 @8.5
80 @ 9


2ct pause sumo deadlifts ( x3, @8-9, 7% )

155 @9 - (@9 on grip, @8.5 otherwise)
142.5 @8.5 DOH
142.5 @9 DOH


Parallel grip pullups ( x6, @8-9, 7% )

+15KG @9
+7.5KG @8.5
+7.5KG @9


Cuban rotations ( 3x12 )

2.5KG



Pretty good session. Slept 13 hours last night, so my bones felt a bit creaky.

Adding in cuban rotations, and face pulls. Bench press is probably the only thing I will ever have the possibility of being great at, so might as well protect them shoulders.

[nkelman]

Bench ( x4, @8-9, 7% )

132.5 @9
123.5 @8
123.5 @8.5
123.5 @9


Front squat ( x5, @8-9, 7% )

90 @9
83.5 @8.5
83.5 @8.5
83.5 @9


Dips ( x12, @8-9, 7% )

+20KG @9
+12.5 @8
+12.5 @9


Hammer curls ( 3 x12 )

17.5KG DB


Band face pulls ( 3x12 )

band sort of tight





Not too bad. Wrist/elbow/pec is still sore, so went pretty easy. I hit 132.5 x 5, @9, six weeks ago, so this is a little shit. Still, got some volume in.

Face pulls are a lot harder than I thought.

[nkelman]

Sumo ( x1, @8-9, 7% )

202.5 @9
188.5 @8 - HOOK
188.5 @8.5 - HOOK
188.5 @9 - HOOK


wide grip, flat back, 2x2ct pause bench ( x5, @8-9, 7% )


110 @9
102.5 @8
102.5 @8.5
102.5 @8.5


RDLs ( x9, @8-9, 7% )

115 @9
105 @8.5 - DOH
105 @9


DB rows ( 3x13 )

25KG



Great workout.

No idea why sumo is going so well.

Is it the front squats?
Is it the pause sumos?
Is it my squat progress?
Is it technique?