12/24
deficit DL - 275x5, 295x5, 325x5@8
cg bench - 225x6, 235x6, 240x6@9
SLDL - 275x6, 295x6, 305x6@9
→ im calling this week an intro to RTS program. day 1 and 4 I was on script but days 2 and 3 I kinda lost confidence and got in my head and altered things too much to consider it official week 1. So, next week will start week 1 of 9 on my RTS programming.
12/27
RTS 1/9
squat - 295x4, 315x4, 345x4, 365x4@9
bench - 225x4, 250x4, 275x4@9
3ct bench - 205x5, 215x5, 225x5
→ squats felt good, i possibly could have rated top set @8 but i felt some squish around rep 3 and 4 and im RPEing based of form right now. on bench i probably should have taken some smaller jumps as 275 really was closer to @10. also, i made a finger width adjustment outward when i started back a few months ago, and for some reason tonight i went back to my “old” ways. so next time for bench, keep it wide!
–>my lower body has gained back strength way easier than upper. anyway, really good session
12/28
comp DL - 315x4, 365x4, 405x4@9 (prob 8 but playing it safe week 1)
tempo bench - 225x4, 245x4, 255x4@9
high bar squat (no belt) - 225x6 x2
–>pulls felt strong. squats were tough with no belt or sleeves but im doing this all block to try to build some mental toughness
12-30
Paused squat - 275x5, 295x5, 315x5@8
TnG bench - 205x6, 225x6, 245x6@8
Press - 105x6, 115x6, 125x6
‐‐> rx was to go to @9 but when I do that with high frequency I burn out quick so im keeping the front part of the week (comp lifts) to @9 and the back half (variants) @8. Prob not smart to start tweaking programs so much when the people that made them are smarter than me with this stuff…
12/31
2’’ deficit DL - 295x5, 315x5, 345x5@9
cg bench - 215x6, 225x6, 235x6, 245x6@9
SLDL - 275x6, 295x6, 315x6@9
→ good 1st week. next week introducing fatigue sets. much more volume to come
1/3
RTS 2/9
Comp Squat - 315x5, 345x5, 375x5@9, 345x5
Comp Bench - 225x5, 250x5, 280x5@10, 245x5, 245x5
BW around 225 right now. ring finger for bench from now on not middle. that 1 in makes a difference. pretty happy with tonight as my 5s were heavier than last weeks 4s. Didnt have time to do the 3ct bench presses but i was smoked by then anyway.
1/4
Comp DL - 315x5, 375x5, 415x5@9, 375x5
3ct Bench - 255x3, 275x3@10, 255x3
press - 95x6, 105x6, 115x6
just threw some pressing in there for good measure - not really training that lift as im prioritizing bench but i dont want to completely abandon it. the DL top set went pretty easy but there is some rounding going on upper back, its really evident with the camera angle i used. i think ive always rounded a bit so im not to worried. did the 3ct bench i was supposed to do yesterday in place of tempo bench today so im already messing up my programming lol but its pretty clear im going to have a hard time staying out in the garage for as long as these sessions would take as written…so ill have to auto regulate a little and prioritize one lower body movement and one bench movement for the day, then if i have time/feel like it ill do the supplemental suggested.
1/6
Pause Squat - 275x4, 315x4, 345x4@8, 315x4
TnG Bench - 225x5, 245x5, 275x5@10, 245x5
Not a bad day but I definetly held back a bit bc I had my booster shot yesterday and was feeling a bit weak. Id like to hit paused squats of 365x5 for a nice goal. Bench has been gaining slower than lower body and i keep hitting @10 rpe on accident. my goal is to rep 300/400/500 on the main lifts.
1/7
Deficit DL - 315x4, 345x4, 365x4@9
cg bench - 205x7, 215x7, 225x7@8
pendlay rows - 135x7 x3
I measured the deficit platform at 4in high which is way higher than the 2in movement Rx programmed for me but its all I got. they are tough, its a lot to keep your back rigid the whole way up from that amount of deficit. I notice bc my legs are way strong enough to move the weight up but then past knees it slows way down as i try to keep my back from flexing. i suppose supplemental work such as deficit DL, SLDL, paused work, would all be good for isometric back work.
1/11
week 3
Squat - 365x3, 385x3, 405x3@9, 365x3
Comp Bench - 275x3, 290x3@9, 275x3, 275x3, 275x3
bench has historically been my best lift but lately its been a little disapointing. I really wanted 300+ today for a triple but 290 just went slower than expected. Squat on the other hand seems to be doing great with this programming
1/12
Comp DL - 405x3, 455x2@10 (wanted 3), 405x3
3ct Bench - 225x4, 235x4, 245x4@8
top set pulls ties PR, i really wanted the PR triple but i just couldnt keep my back rigid enough and it gave at the knees. i havent hit 455 for half a year so to do it for a double was a good thing. I may have been able to get it if i had rested another day after yesterdays squat 405 triple my low back is torcehd now. my ultimate DL goal is 495x5 and 585 for a single.
low back completely smoked…tender to even touch. its comlpetely muscular which is good bc ive had issues in the past with SI/facet pain but this is just one of those times where you give your body more than its adapted to and the DOMS let you know it. will have to push my session to tomorrow and prob combine days 3 and 4.
i think this is one of the cons of RPE, for me anyway. I tend to overshoot when motivation is high
1/14
High Bar - 275x6 x2
Close Grip Bench - 175x8 x3
Press - 105x8 x2
Pivoting a bit starting next week.
1/18
Squat - 295x5x5
Bench - 235x5x5
DL - 345x5
Good day of training, fairly light - I would prob rate all sets around @5rpe. Will do a lighter session tomorrow and a heavy-ish variants session towards the end of the week.
1/20
High Bar Squat - 235 x 5 x 3
Press - 135 x 5 x 3
Chins - 3 sets of 5 BW
1/21
pause squat - 265 x 5 x 3
cg bench - 215 x 5 x 3
SLDL - 285 x 5 x 3
this felt good today, light for sure but by the end I felt good like it was a solid session. all rpe 5s. really focusing this next few weeks on pulling the bar into my body and using my lats
1/24
Comp Squat - 320x5, 330x5, 340x5@9
TnG Bench - 250x4, 260x4, 270x4@9
DL w/chains - 315x3, 275x5 x2
felt a little sluggish today. I had 2 packets of oatmeal and 4 eggs plus a protein shake and 24oz water for breakfast at 7, then lifted at 11 so it wasnt food related, maybe the after effect of a stressful weekend of septic tank backup and sewage flooding in my home…Trying to stay tight at the bottom of the squat, where i histroically like to get loose. Also really trying to figure out best grip width for benching. i keep going back and forth and i think ultimately the best solution is moderation here, which would be index finger on rings. For pulling with chains i figured 3 plates would be good but it was a little heavy so i went with 275
this is week 1 of the BBM strength 1 template and i really need to do a better job sticking with programs.
1/26
Comp Bench - 245x5, 255x5, 265x5@9
Squat w/chains - 275x5 x3 sets @ 8 rpe
Press (no belt) - 95x8, 115x8, 125x6, then 2 reps w/115
Grip on bench still seems wide…may bring into the pinkies on ring.
the squats w/ chains are hard to gauge rpe and so i just did sets across for those, that weight felt fine and was slightly challenging.
Probably didnt rest enough between 2nd to last and last set on presses bc 125x6@10 puts my max press at 155 which is way low. i couldnt finish the set so that was really weird, need to rest more than a minute next time.
1/28
Comp DL - 360x5, 370x5, 380x5@9
Bench w/chains - 185x5, 195x5, 205x5@9
High Bar Squat (no belt/no sleeves) - 185x8, 195x8, 205x8
ive started lifting a little earlier every morning and its a slight adjustment, as i feel a little more sluggish and slow than normal. also not quite as hydrated as usual since ive only had maybe 20 oz of water. however, everything went smooth today. the @9 is probably not a true 9, but ive set training maxes and im pretty much following percentages at his time bc i tend to overshoot early on programs (see last attempt at RTS rpe program)
time for the weekend, ill be ready to start hitting singles next week i think!
2/1
Comp Squat - 375x1@8, 340x5, 305x5 x2
TnG Bench - 290x1@8, 270x4, 255x4 x2
DL w/chains - 275x5 x3sets (90lbs chain)
camera angle makes it look like im not squatting to depth but when i review camera footage from rear angle depth looks fine so ill accept it as high camera placement and front view perception.
lifts felts alright. i spent all day yesterday digging sewer trench and repairing my line so i was wiped out today. not used to so much manual labor. at least i will be avoiding the “office spread” for a while