RTS log.

[nkelman]

Bencho ( x3, @9-10, 5% )

131 @9.5
127 @9.5
124.5 @9.5


3ct SSB pause squats ( x5, @9-10 )

100 @9.5
97.5 @10


Dips ( x7, @9-10 )

45 @10
40 @10


Curls ( x100 )

14.5KG





Pretty good workout. One more workout, then back to volume. Should be a good training run until September when I go back to Thailand. Goal is 181KG squat by the end of the year.

[nkelman]

Sumo ( x 2, @10 )

171 @10


Floor press ( x6, @9-10, 5% )

111 @10
106 @9
106 @10


Block sumo pulls ( x5, @9-10, 5% )

171 @10
161 @10






Well conventional deadlifting to get my Sumo pull up doesn't work. What a shit result. Squat is flying up, bench is moving, deadlift is fucked.

Did some floor pressing and sumo block pulls to test weights as I'm adding them in next cycle

[nkelman]

So heres the plan for the next six weeks.

Saturday:

- Squat
- Push press
- RDL


Monday:

- Bench
- SSB Pause Squat
- Dips


Wednesday:

- Sumo
- Floor press
- Front squat
- LTE


Thursday:

- Rows
- Hise shrugs
- Abbs
- Hill sprints



And heres the numbers to beat on the last week ( I'm going for an increase in 3RM's )

Bench: 131KG x3
Squat: 140KG x3
Sumo: 171KG x2

Lets get it done.

[nkelman]

Squat ( x7, @8-9, 7% )

127 @9 - awesome
118.5 @9


Push Press ( x4, @8-9, 7% )

81 @9
76 @8
76 @8.5
76 @9


RDLs ( x8, @8-9, 7% )

118.5 @9 - hook grip
111 @8.5 - hook grip
111 @9 - straps


Parallel grip pullups ( x6, @8-9, -5KG )

+10KG @9
+5KG @8
+5KG @9




Awesome workout. Thats a 1KG and 1 rep increase since my last volume session, I'll take that!

Still bad squat work capacity, I don't know why. It's not like I am doing the RPE wrong, look at the push press, worked perfectly.

It sucks push pressing what I used to be able to press, lol. I don't know what happened, lost like 12KG on my press over a week when I lost weight, but bench only took a tiny hit.

[nkelman]

Bench ( x5, @8-9, 7% )

127 @9
118 @8.5
118 @8.5
118 @9


3ct SSB pause squats ( x6, @8-9, 7% )

92.5 @9
85 @9


Dips ( x7, @8-9, -7KG )

42.5 @9
35 @8
35 @8.5 - couldn't be bothered doing more, lazy.


Curls ( x100 )

15.5KG





Great workout. Something changed in my bench, I can't get as big of an arch, but I get more pop of the chest. Todays bench felt solid.

I'm pretty sure thats a bench PR, regardless of BW, so hell yeah!

Really happy with RTS so far. Will be very happy once I sort out my deadlift.

Oh, and my Thoracic T8 fracture, NO PAIN IN TWO MONTHS! Awesome. (I think thats why I can't arch as much?????)

Beat is sick.

[nkelman]

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

181 @9
166 @8
166 @9


Floor press ( x5, @8-9, 7% )

111 @9
103 @8
103 @8.5
103 @9


Rack pulls ( x8 )

131 @7




Tried to figure out what Nachos got taught by Chris Duffin about the sumo deadlift. I think I sort of got it right, 150KG hovered off the floor before I even began pulling.

Doing rack pulls because I was at my strongest sumo numbers when I was rack pulling, and could break 200KG conventional off the ground.

160KG hook grip. Shits getting stronger!

[nkelman]

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

132 @9
124.5 @9


Push press ( x4, @8-9, 5% )

83.5 @9
79.5 @8.5
79.5 @9


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

131 @9 - hook
124.5 @8.5 - hook
124.5 @9 - straps


Parallel grip pullups ( x7, @8-9, -5KG )

+12.5KG @9
+7.5KG @8
+7.5KG @9



Pretty good!

Looks like my new weakness in the squat will be the eccentric portion. I am going to make some weight releasers for next cycle, and use them for my pause squats. Pretty excited about this.

Two sessions in and I'm loving the push press, it's just a bad ass exercise.

[Mosin Warrior]

Solid work, squat looks to be improving nicely. Have you seen the updated RPE chart?

[nkelman]

Nah I haven't. I did see some people were swapping the RPE to 8.5 instead of 9. Meaning they have two, maybe three reps left. What I'm doing seems to be working, but the 8.5RPE thing will probably be the first thing I change, or the fatigue percents. Not for a while though.

[Mosin Warrior]

Nah I haven't. I did see some people were swapping the RPE to 8.5 instead of 9. Meaning they have two, maybe three reps left. What I'm doing seems to be working, but the 8.5RPE thing will probably be the first thing I change, or the fatigue percents. Not for a while though.

Not quite. Mike T has tightened up the crazy spread from 7-8 and 8-9.

Lately I've been using something like this:

@10: max effort, no reps left
@9.5: might have gotten one more
@9: one rep left
@8.5: at least one, maybe two reps left
@8: two reps left
@7.5: at least two, maybe three reps left
@7: at least three reps left
@6: pretty darn easy.