RTS log.

[nkelman]

Height: 171cm
Weight: 85KG
Age: 25

Doing Mike T's Reactive Training Systems.

4 weeks volume, then 2 weeks intensity, repeat.

Volume - @8-9
Intensity - @9-10

Low stress: 3% fatigue
Medium stress: 5% fatigue
High stress: 7% fatigue
Fucking nuts: 9% fatigue

Still learning it, but hopefully will be a long term program.

Progress numbers

Start of RTS:

Bench: 124.5KG x 4
Squat: 115KG x 5
Sumo: 171KG x 3

Cycle 1:
Bench: 131KG x3
Squat: 140KG x3
Sumo: 171KG x2

Cycle 2:
Bench: 130KG x 6, 140KG x 2
Squat: 150KG x 4
Sumo: 181KG x 4

Cycle 3:
Bench: 142.5KG x 3
Squat: 160KG x 3
Sumo: 202.5KG x 1, 180KG x 6

Cycle 4:

Pause Bench: 150KG x 1
Squat: 165KG x 3
Sumo: 210KG x 1

[nkelman]

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

116 @9
111 @8
111 @ 8.5
111 @9


3ct SSB Pause squats ( x5, @8-9, 5% )

90 @9
85 @9


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

+40 @9
+37.5 @9





Really bad day for pressing. Work killed me, but could be a new opportunity opening up.

Good day for squats, started these at x3, @9, so a two rep increase over my first 6 weeks.

[nkelman]

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

151 @9
143.5 @9


3ct Pause Bench ( x4, @8-9, 5% )

112 @9
106 @8.5
106 @9


Hack Squats ( x12, @8-9, 5% )

91 @9
86 @9



OK.

[nkelman]

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

128.5 @9
119.5 @8.5
119.5 @9


Press from rack ( x9, @8-9, 7% )

66 @9
61 @8.5
61 @9


RDL's ( x8, @8-9, 7% )

111 @9
103.5 @9


Chins

BW + 15KG - 8
BW + 15KG - 7




Pretty good workout.

[nkelman]

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

123.5 @9
114.5 @8
114.5 @8
114.5 @9


3ct pause SSB squats ( x4, @8-9, 7% )

97.5 @9
90 @9


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

40 @9
37.5 @9


Curls ( x100 )

13KG




Bench is back to where it was before holiday. Probably went a bit hard on Pause Squats, but wanted to hit 97.5 for 4. Limiting factor was upper back.

Back to 100 rep curls coz I wanna.

[Immortal_k]

I understand RPE, but what is the fatigue percentage? I find RTS to be highly interesting, and although I'm nowhere near the level that would warrant it's use, I'm still thinking of picking up the book.

Could you also elaborate on your program?

[nkelman]

Fatigue percentages work like this:

So I'm doing a High stress volume week. Since it's volume, we know that we are going to be working (quickly) up to a top set thats a 9RPE, at which ever reps I chose for the day.

So lets say I do 100KG x 5 reps @9RPE as my top set.

I now take off 7%, and keep doing sets untill I get back to a 9RPE. So a day might look like this.


100KG @9
93KG @8
93KG @8
93KG @9 (last set)

So you can see how 7% would be heaps higher stress than a 3% week, as you would be able to do more sets, unless other factors like recovery come into play. You can also customise the percent point by a few, but Mike doesn't recommend this until you have some experience. He also says stick to weekly stress rates, and not day to day, so it would be 7% for every exercise, for the whole week. You then have to problem of how to mix the weeks up, low, high, medium, high, low ......... whatever works for you.

The way you drop down can change on intensity week, instead of dropping 7% straight away, you may drop 3.5%, then 7%.

I'm doing a program I found him recommend online for a 3day raw guy.

Saturday:

Primary Squat
Secondary Bench main
Squat supplement (deadlift movement)

Monday:

Primary Bench Main
Primary Dead
Secondary Bench Supplement

Wednesday:

Secondary Squat
Primary Bench Assistance
Hypertrophy Lower




The book, and DVD are awesome, as are his articles on the RTS site. You can adapt the RTS principles to any program, and there is heaps of examples of people doing just that over at the site. The log program is good to, and am going to start using it soon.

Yeah I'm probably not advanced enough to be using RTS, but I like the principles. With my job as a carpenter it suits me better than TM, which would crush me.

[nkelman]

Conventional Deads ( x6, @8-9, 7% )

141 @9
131 @9


Incline Bench ( x7, @8-9, 7% )

76 @9
71 @8
71 @8
71 @8
71 @9


Hack Squats ( x10, @8-9, 7% )

101 @9
93.5 @9




Not too bad. I'm switching back to conventional deads for my volume section for two reasons.

1 - After about 6 weeks from switching to Sumo, I hit 200KG, then made no more progress. So I think conventional push's up my Sumo, more than training sumo does.

2 - It's fucking with my hips, and needs to be cycled.


I started too light on inclines I think. Sick of 3ct pause benching, so switching in inclines.

Happy with my fatness right now, so no more weight loss! Still doing CBL, cause it's fucking awesome in a lot of ways.

[nkelman]

Extra workout:

Rows:

91KG x 5, 5, 8

Side Raise:

7.5KG 7, 7, 7

Hise Shrugs:

51KG x 10, 10, 10

Hammer Curls:

15KG x 10, 10, 10


Leg pulls:

30KG x a few laps

[nkelman]

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

126 @9
119.5 @9


Press from rack ( x8, @8-9, 5% )

68.5 @9.5
64.5 @8.5
64.5 @9


RDL's ( x9, @8-9, 5% )

111 @9 - hook grip
106 @9 - straps


Chins

+20KG, 5, 5, 5



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!