Training and eating like a lion

[Gerhard]

Weight Tracking

Weights in kg (lbs)

15 December 91.8 (202)
8 November 92.5 (203.4)
30 November 92.4 (203.3)
25 November 92.9 (204)
15 November 93.3 (205)
12 November 93.7 (206)
6 November: 94.2 (207)
30 October: 94.7 (208)
23 October: 95.6 (210)

Looking good and steady man!

[Lion Heart]

RTS STYLE TRAINING #2

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Weights in kg (lbs)

COMPETITION SQUAT
5 x 135 (297) @ 8 RPE
5 x 135 (297) @ 8 RPE
5 x 135 (297) @ 8.5 RPE

COMPETITION BENCH
5 x 80 (176) @ RPE 8
5 x 80 (176) @ RPE 8
5 x 77.5 (171) @ RPE 7

TOUCH N GO BENCH
4 x 90 (198) RPE 10
1 x 100 (220) RPE 10 [PR]

2 COUNT PAUSED BENCH
6 x 77.5 (171) @ RPE 9.5
6 x 72.5 (160) @ RPE 8
6 x 72.5 (160) @ RPE 8.5

COMMENTS
First proper day of my new programming courtesy of Jordan Feigenbaum. It's going to take some getting used to gauging RPE at the end of a set. I'm still not entirely sure if I gauged my RPEs correctly tonight but time will tell.

Squats were fine. Abz were a bit sore from HLRs on Sunday but nothing major. Hard to tell if it really was a RPE 8. It wasn't overly difficult for the three sets though so I'm probably correct.

Bench was a mammoth session from what I'm used to. I wasn't meant to do the touch n go bench set of 4x90kg and the 1x100kg but I was persuaded to give it a try and it went really well.

[Lion Heart]

Meals for tomorrow. Lemon n garlic chicken and sweet potatoes. I get the chicken breast out the butchers and it's really succulent big breasts

[Lion Heart]

RTS STYLE TRAINING #3

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Weights in kg (lbs)

COMPETITION DEADLIFT
5 x 152.5 (336) @ 8.5 RPE
5 x 150 (330) @ 8 RPE
5 x 150 (330) @ 9.5 RPE

COMPETITION PRESS
5 x 63 (139) @ RPE 8
5 x 63 (139) @ RPE 8.5
5 x 61 (134) @ RPE 8

2 SECOND PAUSED SQUAT
6 x 115 (253) @ RPE 9
6 x 110 (242) @ RPE 8
6 x 100 (220) @ RPE 8

COMMENTS
Still trying to get used to determining RPEs. I'll get there at some point.

First time really doing three working sets of deads. It felt good though.

2 second paused squats are killer!

[Lion Heart]

RTS STYLE TRAINING #4

GPP

Weights in kg (lbs)

CHINUPS
24 x BW

BARBELL CURLS
12 x 40 (88)
8 x 40 (88)
7 x 40 (88)
14 x 32.5 (72) Far too light as I underloaded the bar by mistake thinking it was 37.5kg

HANGING LEG RAISES
40 x BW
20 x BW
18 x BW

HIIT: C2 ROWER
20s on: 140s off x 7 rounds

COMMENTS
Going to put GPP at the end of Monday and Friday workouts as I'll prefer it that way. I don't like going to the gym more than three days a week.

[Lion Heart]

RTS STYLE TRAINING #5

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Weights in kg (lbs)

COMPETITION SQUAT
5 x 135 (297) @ 8.5 RPE
5 x 130 (286) @ 8 RPE
5 x 130 (286) @ 8 RPE

COMPETITION BENCH
5 x 80 (176) @ RPE 9
5 x 77.5 (171) @ RPE 8
5 x 77.5 (171) @ RPE 8

2 SECOND PAUSED DEADLIFT 1" OFF THE FLOOR
6 x 120 (264) @ 8.5 RPE
6 x 115 (253) @ RPE 9
6 x 110 (240) @ RPE 8

COMMENTS
I've had better sessions but got the work done.

I felt a bit run down in this workout but I suppose I just need to get used to the new programming and volume it demands.

Bench felt a bit off and was hoping for a better result.

2 sec paused deadlifts 1" off the floor are brutal. It's a good assistance lift that's for sure!

[Gerhard]

2 SECOND PAUSED DEADLIFT 1" OFF THE FLOOR
6 x 120 (264) @ 8.5 RPE
6 x 115 (253) @ RPE 9
6 x 110 (240) @ RPE 8

Looking good dude. I'm still learning in the infancy of the great auto-regulation journey myself. In time, it gets easier. Keep your head high and try not to get discouraged with what you perceive to be shitty sessions. It's easy for me to say that, but ludicrously hard to practice it myself haha! But I'm trying.

[Lion Heart]

Weight Tracking

Weights in kg (lbs)

21 December 90.7 (199.5) it's official, no longer an adult male
15 December 91.8 (202)
8 November 92.5 (203.4)
30 November 92.4 (203.3)
25 November 92.9 (204)
15 November 93.3 (205)
12 November 93.7 (206)
6 November: 94.2 (207)
30 October: 94.7 (208)
23 October: 95.6 (210)

[Lion Heart]

RTS STYLE TRAINING #6

RTS + GPP TRAINING

Weights in kg (lbs)

COMP SQUAT
5 x 137.5 (303) @ RPE 9
5 x 137.5 (303) @ RPE 9
5 x 137.5 (303) @ RPE 9

COMP PRESS
5 x 66 (145) @ RPE 10 oops
5 x 64 (141) @ RPE 9.5
5 x 62 (136) @ RPE 8.5

2 COUNT PAUSED BENCH
5 x 76 (167) @ RPE 9
5 x 75 (165) @ RPE 9.5
5 x 74 (163) @ RPE 7.5

CHINUPS (7 MINS)
20, 8, 4, 3, 3 x BW

HANGING LEG RAISES (7 MINS)
32, 20, 20, 20 x BW

HIIT: C2 ROWER
5 min warmup then 20s on: 140s off x 7 rounds
Resistance: 6
Distance travelled: 2032m
2.05.0 Ave/500m
Strokes per minute: 98s/m

COMMENTS
Long ass session and it went really well.

[Lion Heart]

RTS STYLE TRAINING #7

Weights in kg (lbs)

COMPETITION DEADLIFT
4 x 155 (341) @ 10 RPE
5 x 150 (330) @ 9 RPE
5 x 150 (330) @ 9.5 RPE

COMPETITION BENCH
5 x 83 (183) @ RPE 9
5 x 81 (178) @ RPE 9
5 x 81 x (178) @ RPE 9

PIN SQUAT
5 x 130 (286) @ RPE 9
5 x 125 (275) @ RPE 7.5
5 x 130 (286) @ RPE 9

COMMENTS
Back was still recovering from Monday's squat session so not what I was looking for in deads today. Ordinarily I would have done this workout tomorrow but Christmas mucks everything up so had to get in today.

First time doing pin squats and they were pretty good.