01/15/16 : Low stress week
Weight 208.5
Comp Squat
1x1 @ 335 RPE 8.5; All loose, forward on ascent, just a mess
1x1 @ 335 RPE 8.0; Better all around
4x1 @ 315 RPE 8.5
01/15/16 : Low stress week
Weight 208.5
Comp Squat
1x1 @ 335 RPE 8.5; All loose, forward on ascent, just a mess
1x1 @ 335 RPE 8.0; Better all around
4x1 @ 315 RPE 8.5
01/17/16: Last workout for Low stress week; New macros at F:60g; Carb: 200g; Pro: 200g
Weight : 210
Comp DL
1x1 @ 415 @ RPE 8.5
4x1 @ 380 @ RPE 8.5
01/18/16 ; Late night at work. Only time for one lift.
Weight : 210
Comp BP : Pause on chest with wife calling the lift
1x1 @ 262 RPE 9; Minor stall halfway up but not bad
2x1 @ 233 RPE 8
2x1 @ 233 RPE 8.5
Do you plan to transition to the Oly lifts in the future? How does that figure into your plan?
Plan is to keep gaining overall strength and get more competitive with powerlifting. Not much interest in the oly lifts as they require alot of hands on coaching and due to my work schedule I train at night. I've found reasonably good progress with remote coaching in powerlifting.
01/19/16
Weight : 209.5
Comp Squat
1x1 @ 355 RPE 8; One of those lifts you wish you'd videoed as it felt sooooooooooooo easy.
2x1 @ 320 RPE 8
2x1 @ 320 RPE 8
Supp Bench : 2 count paused
2x1 @ 225 RPE 8
2x1 @ 230 RPE 8+
BW Pull ups ; Working on recovery from weighted chin induced tennis elbow (lateral epicondylitis?)
5x3 @ RPE 7
01/21/16
Weight : 209.5
Supp bench 3 : Press
2x1 @ 140 RPE 8
2x1 @ 145 RPE 8.5
1x1 @ 150 RPE 8.5
Supp Bench : 3 board press
2x1 @ 275 RPE 8.5
2x1 @ 275 RPE 9
BW Pull ups
5x3 @ RPE 7.5
I'm not that familiar with RTS style programming, will this be your last development block before your meet?
I'm just beginning to understand this programming. My coach does my programming and we've had to move around quite a bit on approach to deal with age/recovery/availability of time to train. We've been fairly consistent since about June with the approach. If I look back to 8 weeks out prior to the last meet there will be another development block (1x1 @ 86% of target, with 4x4 @ 74% of target), but it will only last a week (as opposed to multiple weeks) which will flow into a 3 week block of specialization then a low stress week followed by 2 more specialization weeks then a realization week (openers, water cut) (week of the meet).
I'll let you know how it comes up when I get my next 4 week block on Sunday.