Training and eating like a lion

[Lion Heart]

RTS STYLE TRAINING #23

RTS TRAINING

Weights in kg (lbs)

COMP DEADLIFT
1 x 160 (352) @ RPE 6
1 x 170 (374) @ RPE 8
4 x 160 (352) @ RPE 8.5
3 x 165 (363) @ RPE 10
2+5 x 155 (341) @ RPE 10 fell forward and dumped the weight so went again after a minute

CGBP
1 x 80 (176) @ RPE 4
1 x 90 (198) @ RPE 7.5
7 x 80 (176) @ RPE 9.5
7 x 75 (165) @ RPE 7
7 x 77.5 (171) @ RPE 8
7 x 77.5 (171) @ RPE 8.5
7 x 77.5 (171) @ RPE 9
7 x 77.5 (171) @ RPE 9.5

4 COUNT PAUSED BENCH
6 x 72.5 (160) @ RPE 10
6 x 67.5 (149) @ RPE 10

CHINUPS
19,3,3,3,2,2,2

COMMENTS
This was a messy session. It could have been a lot better if I hadn't made the mistake of over shooting my lifts. You live and learn. My legs have pretty bad DOMs from squat volume from yesterday night. I hardly ever get DOMs so that's something new. I swear on Thursday I'm going to get my RPE correct for all lifts!

[Lion Heart]

RTS STYLE TRAINING #24

RTS TRAINING + GPP

Weights in kg (lbs)

Paused Squat (2 seconds)
4 x 120 (264) @ RPE 7.5
4 x 125 (275) @ RPE 9
4 x 120 (264) @ RPE 8
4 x 120 (264) @ RPE 9

Pin Bench Press
4 x 90 (198) @ RPE 7
4 x 95 (209) @ RPE 7.5
4 x 97.5 (215) @ RPE 7.5
4 x 102.5 (226) @ RPE 7.5
4 x 107.5 (237) @ RPE 8.5
4 x 107.5 (237) @ RPE 10
4 x 102.5 (226) @ RPE 8
4 x 102.5 (226) @ RPE 8
4 x 104.5 (230) @ RPE 9

Press
7 or 8? x 58 (128) @ RPE 7.5
7 x 60 (132) @ RPE 8.5
7 x 60 (132) @ RPE 9.5
7 x 58.5 (129) @ RPE 10

Hanging Leg Raises (7 mins)
Loads x BW

COMMENTS
Pin bench press just shot up today. Pushed a lot more weight than I did the last time.

I'm pretty happy with how pressing went too.

Loads of HLRs for abzzz.

[Lion Heart]

Weight Tracking

Weights in kg (lbs)

7 February 85.3 (187.7)
1February 86.1 (189.4)
29 January 86.6 (190.5)
26 January 86.8 (191)
21 January 87.8 (193.2)
14 January 88.3 (194.6)
11 January 88.6 (195.3)
10 January 89.1 (196)
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)

Going to post my training logs from the past couple of days in a wee while. I've been really busy with working 7 days a week.

[Lion Heart]

RTS STYLE TRAINING #25

RTS TRAINING + GPP

Weights in kg (lbs)

Deficit Deadlift
4 x 145 (319)
4 x 150 (330)
4 x 155 (341)
4 x 145 (319) @ RPE 7
4 x 150 (330) @ RPE 9.5

Floor Press
4 x 85 (187) @ RPE 6.5
4 x 92 (202) @ RPE 8.5
3 x 94 (207) @ RPE 10
4 x 90 (198) @ RPE 9

SLDL
7 x 125 (275) @ RPE 7.5
7 x 130 (286) RPE 7.5
7 x 140 (308) @ RPE 9
7 x 132.5 (292) @ RPE 9

Rows (7 mins)
12 x 60 (132)
12 x 60 (132)
8 x 80 (176)
8 x 90 (198)
10 x 80 (176)
7 x 90 (198)
6 x 80 (176)

BB Curls
10 x 40 (88)
9 x 42.5 (93)
8 x 40 (88)
10 x 37.5 (83)

COMMENTS
Mammoth session from yesterday. Phew.

[Lion Heart]

RTS STYLE TRAINING #26

RTS TRAINING + GPP

Weights in kg (lbs)

Comp Squat
1 x 145 (319) @ RPE 6
1 x 150 (330) @ RPE 7
1 x 155 (341) @ RPE 7.5
4 x 147.5 (325) @ RPE 9.5
4 x 140 (308) @ RPE 7.5
4 x 140 (308) @ RPE 8.5
4 x 140 (308) @ RPE 9

Comp Bench
4 x 80 (176) @ RPE 8.5
4 x 82.5 (182) @ RPE 9
4 x 80 (176) @ RPE 7.5
4 x 82.5 (182) @ RPE 9

3 count paused bench
4 x 70 (154) @ RPE 7
4 x 77.5 (171) @ RPE 8
4 x 79.5 (175) @ RPE 8.5
4 x 79.5 (175) @ RPE 9
4 x 77.5 (171) @ RPE 9.5

Chinups (7 mins)
20,4,9,2,4,2,2,3

Hanging leg raises (7 mins)
42,20,20,20,20

COMMENTS
Bench seems to have dropped slightly. Could be an off day.

[Lion Heart]

RTS STYLE TRAINING #27

RTS TRAINING + GPP

Weights in kg (lbs)
Blue = PR
Red = Fail

2 count paused deadlift
4 x 100 (220) @ RPE 4
4 x 120 (265) @ RPE 7
4 x 125 (275) @ RPE 7
4 x 140 (308) @ RPE 8.5
4 x 140 (308) @ RPE 9
4 x 135 (297) @ RPE 9

TnG Bench
7 or 8 x 75 (165) @ RPE 6
7 x 77.5 (171) @ RPE 7.5
7 x 77.5 (171) @ RPE 8
7 x 80 (176) @ RPE 9.5
7 x 77.5 (171) @ RPE 9

Pendlay Row
7 x 60 (132) @ RPE 5
7 x 70 (155) @ RPE 7
7 x 75 (171) @ RPE 10
7 x 65 (155) @ RPE 9
7 x 62.5 (137) @ RPE 9

COMMENTS
Training session from 3/2/15

[Lion Heart]

RTS STYLE TRAINING #28

RTS TRAINING + GPP

Weights in kg (lbs)
Blue = PR
Red = Fail

Low pin squat
4 x 100 (220) @ RPE 7
4 x 110 (242) RPE 8.5
4 x 110 (242) RPE 10
4 x 102.5 (225) @ RPE 9

Close grip bench press
4 x 75 (165) @ RPE 6.5
4 x 75 (165) @ RPE 6.5
4 x 80 (176) @ RPE 7
4 x 85 (187) @ RPE 8.5
4 x 86 (189) @ RPE 9.5
4 x 82.5 (181) @ RPE 7.5
4 x84.5 (186) @ RPE 8.5
4 x 84.5 (186) @ RPE 9

Press
7 x 55 (121) @ RPE 8.5
7 x 55 (121) @ RPE 8
7 x 57 (125) @ RPE 9
6 x 55 (121) @ RPE 10

COMMENTS
Training session from 5/2/15

[Lion Heart]

From 4/2/15

Curls
11x 42.5 (94)
10 x 40 (88)
8 x 40 (88)
10 x 37.5 (83)

SS with

LTEs
loads x 30 (66)
Loads x 30 (66)
Loads x 30 (66)

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

[Lion Heart]

RTS STYLE TRAINING #29

RTS TRAINING + GPP

Weights in kg (lbs)
Blue = PR
Red = Fail

Comp Squat
4 x 130 (287) @ RPE 6
4 x 135 (297) @ RPE 7
4 x 142.5 (314) @ RPE 8
3 x 147.5 (325) RPE 10
2 x 140 (308) @ RPE 9 bar not set on my back properly so lop sided and hit one sode of the pins on way down and messed things up

Comp Bench
4 x 77.5 (171) @ RPE 7
4 x 80 (176)@ RPE 8
4 x 82.5 (181) @ RPE 9.5
4 x 80 (176) @ RPE 7.5
4 x 80 (176) @ RPE 9

2 count paused bench
4 x 75 (121) @ RPE 7.5
5 x 72.5 (121) @ RPE 7.5
5 x 72.5 (125) @ RPE 7
5 x 75 @ RPE 8.5
5 x 75 @ RPE 10

Chinups
20,6,3,5,2,2,2

hanging leg raises
40,20,20,20

COMMENTS
Squats were awful today. I was taking 5 minute rests between sets so that might it. I expecting to easily get 4 reps on the last set with three plates but hitting the pins on the way down on one side ruined everything. Quite annoyed about this.

Bench was meh.

[Lion Heart]

RTS STYLE TRAINING #30

RTS TRAINING + GPP

Weights in kg (lbs)
Blue = PR
Red = Fail

Paused deadlift (2 seconds)
5 x 120 (264) @ RPE 6.5
5 x 120 (264) @ RPE 7
5 x 130 (286) @ @ RPE 8
4 x 135 (297) @ RPE 10
5 x 127.5 (281) @ RPE 10

TnG bench
8 x 75 (165) @ RPE 7.5
8 x 75 (165) @ RPE 7
8 x 77.5 (171) @ RPE 8
8 x 80 (176) @ RPE 8.5
8 x 80 (176) @ RPE 8
8 x 82.5 (181) @ RPE 10 spotter touched last rep but had it
8 x 77.5 (171) @ RPE 10

pendlay row
8 x 60 (132) @ RPE 7
8 x 70 (154) @ RPE 8.5
8 x 70 (154) @ RPE 9
8 x 67.5 (149) @ RPE 9

COMMENTS
Got to stop going overshooting and hitting RPE 10s.