RTS log.

[Immortal_k]

A day from hell.

Parents cat died, they sad. Broke girlfriends cup, she mad. Broke my door window in my car, me mad. Hit a squat PR, this is why we do this shit.

My woeful squat is actually my favourite lift at the moment!

Use that fury lol

[nkelman]

Use that fury lol

Yeah mate, thats it.

[nkelman]

Squats from yesterday.

[nkelman]

Bench ( x6, @8-9, 5% )

121 @9
114.5 @8
114.5 @9


3ct SSB Pause squats ( x3, @8-9, 5% )

102.5 @9
97.5 @9


Dips ( x7, 8-9, 5% )

+42.5 @9
+37.5 @9


Curls ( x100 )

14KG (forearms!!)




Pretty good sesh. All lifts are an improvement on last weeks numbers by my scientific formula, 4KG=1 rep=1RPE

Work was hard as fuck today, straightening walls, shoulders burned out.

[nkelman]

Looks harder than it was.

[nkelman]

Deads ( x5, @8-9, 5% )

146 @9
138.5 @9


Incline Bencho ( x7, @8-9, 5% )

81 @9
76 @8
76 @9


Hack Squats ( x10, @8-9, 5% )

103.5 @9




Ok workout. Tired as fuck from work.

Hip pain is nearly gone, squats, bench and conventional deads don't make it worse. Must be the Sumos. Will only pull sumo for a 3RM at the end of my cycle to test progress.

Going to New Zealand on Tuesday, HELL YEAH!

[nkelman]

Extra workout.


Rows

91KG - 3x6

Side raise

7.5KG - 3x8

Hise shrugs

51KG - 3x11

Hammer curls

15KG - 3x11

Hamstring curls

22.5KG - 2x10

Leg raise

2x10




Nice workout for neglected muscles.

[nkelman]

Squat ( x5, @8-9, 5% )

131 @9 (easy PR)
124.5 @9 (there goes my shitty lower body work capacity)


Press from rack ( x6, @8-9, 5% )

69.5 @9
66 @9


RDLs ( x8, @8-9, 5% )

116 @9 (hook grip)
111 @9


Chins ( +20KG )

6, 5, 5





Fuck yeah squat. I couldn't remember if it was meant to be a volume or intensity week, so I winged it. Wanted at least 5 reps for a big PR, so I did 5 @9, then called it a volume week. I'm leaving for NZ on Monday, so volume week over there will be better than intensity, I think.

Press from rack seems like a waste of time, I think I will be better off doing normal press, and keeping to 3-5 reps, as this has shown to work. I'm going to keep incline in for my next 6 week cycle, and see how it goes.

Really enjoy RDLs, I hook gripped the top set, thumbs looked like raspberry pancakes.

Might need to mess with the fatigue percents a lil on lower body stuff, but will not do this for another 6months.

[nkelman]

Bench ( x7, @8-9, 5% 0

118.5 @9
112 @8
112 @8.5


3ct SSB pause squats ( x4, @8-9, 5% )

4 @9.5
4 @9


Dips ( x8, @8-9, 5% )

40 @9
35 @8.5



Good workout. Could have done another set on bench and dips, but was fucked, and going to NZ in a few hours. I am going to try do next cycle with higher reps on the pause squats, my back is giving way, and this is what I'm doing this exercise for.

I'm going on a jet plane, don't know when I'll be back again.

[nkelman]

squat ( x3, @8-9, 5% )

140 @8.5?
135 @8
135 @9

Bench (x5,@8-9,5% )

120 @8
115 @8

RDLS, ( x7,@8-9, @5% )

125 @9
115@9