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.