Training and eating like a lion Training and eating like a lion - Page 31

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  1. #301
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    Feb 2014
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    • wichita falls texas december seminar 2020
    • wichita falls texas february 2021 seminar
    • starting strength seminar april 2021
    Weight Tracking

    Weights in kg (lbs)

    6 January 89.1 (196)
    2 January 89.7 (197.3)
    30 December 89.8 (197.6)
    21 December 90.7 (199.5)
    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)

    That's about a stone I've lost now. Sti hitting PRs with no strength loss. Jordan is the man!

  2. #302
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    Feb 2014
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    RTS STYLE TRAINING #12

    RTS TRAINING + GPP

    Weights in kg (lbs)

    COMP DEADLIFT
    3 x 167.5 (369) @ RPE 8.5 [PR]
    3 x 170 (374) @ RPE 10 [PR]
    3 x 165 (363) @ RPE ? Fcuk knows
    3 x 162.5 (378) @ RPE 9.5
    3 x 157.5 (347) @ RPE 8.5 with a hold on the last rep at the top for as long as possible

    CLOSE GRIP BENCH
    7 x 77.5 (171) @ RPE 8
    7 x 78 (172) @ RPE 8
    7 x 80 (176) @ RPE 9
    7 x 80 (176) @ RPE 10 spotter touched bar on last set but could've got it anyway
    7 x 75 (165) @ RPE 10

    GPP

    HANGING LEG RAISES (7 min)
    34, 20, 15, 13, 14 x BW

    COMMENTS
    Amazing session and achieved everything I set out to tonight! I'm really pleased to have pulled 170kgx3 and 167.5kgx3 which equates to two PRs. I was hoping for a RPE 9 for the 170kg pull as planned but it was harder than I thought it was going to be. My powerlifter pal matthew watched me deadlifting and said I'm pretty slow at the top of the movement when locking out so suggested I do rack pulls (which are in my programming so it's fine). My shins are scraped to **** though so must be doing something right!

    First time I've ever really done close grip bench. Not sure is my grip width is ok but it felt good when lifting so it should be ok. I'll consult withheld jordan though to double check.

    I was meant to do some HIIT after lifting but didn't have time. I'm meant to do HIIT x2 week so will get it done some point this week.

  3. #303
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    Apr 2014
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    Quote Originally Posted by Lion Heart View Post
    Weight Tracking

    Weights in kg (lbs)

    6 January 89.1 (196)
    23 October: 95.6 (210)
    Solid progress dude!

    Jordan is the man!
    Yup, he really is!

    COMP DEADLIFT
    3 x 167.5 (369) @ RPE 8.5 [PR]
    3 x 170 (374) @ RPE 10 [PR]
    Great work, well done!


    HANGING LEG RAISES (7 min)
    34, 20, 15, 13, 14 x BW
    Those in themselves are extraordinary! I'm lighter than you, but I can only do 50 of the hanging knee variants in sets of five across 10 minutes. A lot of ab work seems to disagree with my lumbar spine. There's occasionally some smartass in the gym who'll notice my struggle with ab work and suggest that I have a "weak core", that's until they see me Squatting or Deadlifting, to which point they retreat into disbelief. I've still not yet worked out the anomalous nature of the bodyweight exercises, there's a lot of incredibly strong guys with very well developed lats and arms, who are pressing ungodly amounts of weight, yet who can't do a single chinup or pullup. At the same time there are guys out there with incredibly strong cores (Squat and Deadlift guys, and not just the super heavyweights) who can't plank or anything like that.

  4. #304
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    Feb 2014
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    RTS STYLE TRAINING #13

    RTS TRAINING + GPP

    Weights in kg (lbs)

    PIN SQUAT
    4 x 135 (297) @ RPE 7
    4 x 140 (308) @ RPE 8
    4 x 145 (319) @ RPE 8.5
    4 x 150 (330) @ RPE 8.5
    1 x 152.5 (336) @ RPE 9.5 overshot this and should’ve decreased for fatigue
    3 x 142.5 (314) @ RPE 10

    TnG BENCH
    4 x 86 (189) @ RPE 9
    4 x 85 (187) @ RPE 8
    4 x 86 (189) @ RPE 9.5
    4 x 87 (191) @ RPE 10 should’ve actually decreased weight after 86kg in line with fatigue

    TEMPO SQUAT (3s DOWN, 3s UP)
    7 x 100 (220) @ RPE 8
    7 x 100 (220) @ RPE 7.5
    7 x 120 (264) @ RPE 9

    GPP

    HIIT: C2 Rower
    20s on: 1:40s off x 7 rounds

    COMMENTS
    I was so lost in last night’s session with the new exercises and figuring out what I should actually be doing and how much weight I was meant to be lifting. I don’t understand on how to account for fatigue and when to implement it in the sets. I’ll need to watch the video Jordan sent me again on fatigue management.

    Not a great session overall but I’ve had two amazing sessions before this so can’t beat myself up about it too much. I just don’t like all these supplemental exercises tbh. I’ve always preferred sticking to the basics although I’ve been assured they will help the main lifts so it can’t be all bad.

    Also got annoyed at a guy for slagging me off for using microloading plates on the bench for 87kg. He went on to say how I should be benching a lot more considering how much I squat and deadlift. I felt like telling it actually doesn’t work like that and my lifts are actually in proportion. I also felt like saying I’ve only been lifting for a year and my 100kg bench isn’t bad for that amount of time.

    I was also annoyed with how busy it was with all the new year resolutioners polluting the squat rack. They were doing curls in the squat rack and I politely asked them if I could squat and they said they’ll work in with me. After I had finished my tempo squats with the bar loaded with 120kg one of the guys attempts to squat it and does quarter rep squats for a couple of reps. Annoying.

  5. #305
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    Sep 2013
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    Don't trip over the new year resolutioners. Come February or March they will be gone.

  6. #306
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    Feb 2014
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    RTS STYLE TRAINING #14

    RTS TRAINING + GPP

    Weights in kg (lbs)

    2 SEC PAUSED DEADLIFT 1" OFF THE FLOOR
    4 x 120 (264) @ RPE 7
    4 x 130 (286) @ RPE 8
    4 x 150 (330) @ RPE 10
    4 x 135 (297) @ RPE 8.5

    FLOOR PRESS
    4 x 75 (165) @ RPE 6.5
    4 x 80 (176) @ RPE 7
    4 x 85 (187) @ RPE 8
    4 x 90 (198) @ RPE 10 spotter touched the bar on the last rep but I had it anyway
    4 x 83 (183) @ RPE 8
    4 x 83 (183) @ RPE 7.5
    4 x 85 (187) @ RPE 9

    BARBELL ROWS (7 MINS)
    12 x 60 (132)
    12 x 80 (176)
    9 x 90 (198)
    9 x 85 (187)
    12 x 85 (187)
    7 x 85 (187)

    BARBELL CURLS
    10 x 42 (92)
    9 x 40 (88)
    8 x 40 (88)
    8 x 38.5 (85)

    GPP

    HIIT: C2 Rower
    20s on: 1:40s off x 7 rounds

    COMMENTS
    Just getting round to posting this training session from yesterday night.

    Paused deadlifts are absolute killer! I think I should've done another set to get a RPE 9 though. I'm trying to get to grips with this RTS programming.

    It's the first time I've done a floor press before so it felt a bit weird and getting strange looks in the gym. I eventually got the hang of it though. It's a pretty good assistance exercise for the bench.

    Curls, rows and HIIT at the end of the workout.

  7. #307
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    Apr 2014
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    Floor Press is weird, I cannot deny the effectiveness of it though, even if I absolutely loathe doing it. Something just feels wrong about lying on the floor!

  8. #308
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    Feb 2014
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    Monday 13th January

    RTS STYLE TRAINING #15

    RTS TRAINING + GPP

    Weights in kg (lbs)

    COMP SQUAT
    4 x 137.5 (303) @ RPE 8.5
    4 x 137.5 (303) @ RPE 9
    2 x 132.5 (303) @ RPE 10 should've decreased weight more

    COMP BENCH
    4 x 85 (187) @ RPE 10
    4 x 80 (176) @ RPE 7
    4 x 82.5 (182) @ RPE 8
    4 x 85 (187) @ RPE 10

    2 COUNT PAUSED BENCH
    5 x 76 (167) @ RPE 10
    5 x 72 (158) @ RPE 8
    5 x 72 (158) @ RPE 8
    5 x 72 (158) @ RPE 9

    GPP

    CHINUPS (7 MINS)
    21, 4, 4, 4, 3, 2 X BW

    HLRs (7 MINS)
    32, 20, 20, 20 X BW

    HIIT: C2 Rower
    20s on: 1:40s off x 7 rounds

    COMMENTS
    Due to squatting instead of pressing by mistake last week I think I may have overtrained my legs and thus my squats suffered yesterday because of it. I'll need to get better at gauging how much weight to add/subtract to get the required RPE. I should've dropped the weight more on the last set of squats. My legs were just gone and couldn't get anymore reps on the third set. Plenty rest and I'll be set on coming back stronger next week.

    Same problem again with bench on gauging how much weight to use to get a RPE 9 for worksets. All this bench volume is certainly different from what I've been doing before!

  9. #309
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    Feb 2014
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    Tuesday 14th January

    RTS STYLE TRAINING #16

    RTS TRAINING + GPP

    Weights in kg (lbs)

    COMP DEADLIFT
    4 x 150 (330) @ RPE 8
    4 x 160 (352) @ RPE 10 overshot again
    4 x 150 (330) @ RPE 9.5

    PAUSED CGBP
    6 x 75 (165) @ RPE 7.5
    6 x 80 (176) @ RPE 10 overshot once again
    6 x 75 (165) @ RPE 9

    GPP

    HIIT: C2 Rower
    20s on: 1:40s off x 7 rounds

    COMMENTS
    I keep on over-shooting the weight added to the bar for the required RPE. I'm hoping I get the hang of this someday...

  10. #310
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    Feb 2014
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    starting strength coach development program
    RTS STYLE TRAINING #16

    RTS TRAINING

    Weights in kg (lbs)

    PAUSED SQUAT (2 SECS)
    5 x 115 (253) @ RPE 7.5
    5 x 125 (275) @ RPE 9
    5 x 117.5 (259) @ RPE 8
    5 x 117.5 (259) @ RPE 9

    PIN PRESS
    5 x 90 (198) @ RPE 7
    5 x 95 (209) @ RPE 8
    3 x 100 (220) @ RPE 10 oops
    5 x 95 (209) @ RPE 7.5
    5 x 95 (209) @ RPE 8
    5 x 95 (209) @ RPE 9

    PRESS
    6 x 57 (125.4) @ RPE 7.5
    6 x 62 (136.4) @ RPE 9
    6 x 60 (132) @ RPE 8
    6 x 60 (132) @ RPE 9

    COMMENTS
    Squats felt really good today. I wish squats felt like this on Mondays session as I would have lifted more weight.

    First time trying the pin press. Hopefully this will help drive up my bench a bit.

    Really happy with hitting 62kgx6 @ RPE 9. This was what I was hoping for which puts my max at 77kg.

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