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    3/2/15: Cardio & Weight Training

    CARDIO
    Cardio: Treadmill running
    Duration: 15 minutes
    Speed: 6.0 mph
    Distance: 1.5 miles


    WEIGHT TRAINING
    Competition Paused Flat Bench Press = 1-4 @ 9 RPE
    275x4 @ 7.5
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    327,579

    2/28/15: Weight training

    WEIGHT TRAINING
    1.5" Deficit Sumo Deadlifts - 8 @ 9 RPE
    275x8 @ 6
    320x8 @ 8
    -No Load Drop due to excessive lower body soreness

    Touch and Go Close Grip Bench Press - 8 @ 8 RPE
    225x8 @ 8.5...
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    327,579

    2/27/15: Weight training

    WEIGHT TRAINING
    Beltless Conventional Squats - 8 @ 9 RPE
    225x8 @ 6
    255x8 @ 8
    275x8 @ 9
    -4% Load Drop-
    265x8 @ 9

    Touch and Go Flat Bench Press - 8 @ 9 RPE
    225x8 @ 5
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    9,326
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    327,579

    2/25/15: Weight training

    CARDIO
    Cardio: Treadmill running
    Duration: 10 minutes
    Speed: 6.0 mph
    Distance: 1.0 mile


    WEIGHT TRAINING
    Beltless Sumo Deadlifts - 4 @ 9 RPE
    365x4 @ 7
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    9,326
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    327,579

    2/24/15: Weight Training

    Competition Paused Flat Bench - 4 @ 9 RPE
    275x4 @ 8
    285x4 @ 9
    -4% Load Drop-
    275x4 @ 8
    275x4 @ 8
    275x4 @ 9.5

    Beltless Conventional Squats - 4 @ 9 RPE
    225x4 @ 6
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    9,326
    Views
    327,579

    2/21/15: Cardio & GPP/RE Work

    CARDIO
    Cardio: Elliptical Trainer
    Duration: 22 minutes
    Distance: 2.27 miles


    GPP/RE WORK
    Dumbbell Pullovers: 50x12, 55x12, 55x12
    Seated Calf Raises: 90x15, 115x12, 135x12
    Standing EZ Bar...
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    9,326
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    327,579

    2/20/15: Weight Training

    Warmup: Elliptical Trainer, 10 minutes


    WEIGHT TRAINING
    1.5" Deficit Sumo Deadlifts - 8@9 RPE:
    315x8 @ 8.5 RPE

    Close Grip Bench Press - 8@8 RPE:
    185x8
    225x8 @ 7 RPE
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    4,854
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    78,089

    Interesting how simply adding a belt can cause a...

    Interesting how simply adding a belt can cause a big difference in RPE ~roughly 30 lbs between beltless and belted resulted in 9 RPE for both.

    Considering you recently pulled over 550 lbs, did you...
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    9,326
    Views
    327,579

    2/19/15: Weight Training

    Warmup: Elliptical Trainer, 10 minutes


    WEIGHT TRAINING
    Beltless Conventional Deadlifts - 8@9 RPE:
    225x8 @ 7 RPE -- limited to left glute tightness/pain!!!!

    Touch N Go Flat Barbell Bench...
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    9,326
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    327,579

    It depends. If you look at the basic template...

    It depends. If you look at the basic template (pg. 6 in the RTS manual), it outlines a 4 day a week, upper/lower split. Then it shows a different template for unidirectional training (pg. 44)....
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    9,326
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    327,579

    2/18/15: Gpp - no workout today

    Today was supposed to be a GPP day. This day consists of me starting with my cardio work, rotating either H.I.I.T. or my distance running. Then I was suppose to do some RE work - a rowing movement,...
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    4,854
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    78,089

    Good start man. How long would you say it took...

    Good start man.

    How long would you say it took you to accurately learn how to measure your RPE?
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    9,326
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    327,579

    2/17/15: Weight training

    Warmup: Elliptical Trainer, 10 minutes


    WEIGHT TRAINING

    Beltless Sumo Deadlifts - 4@9 RPE
    315x4
    405x4 @9 RPE

    3 Second Paused Flat Bench Press - 4@9 RPE
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    788
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    16,888

    Just PM'd you brah.

    Just PM'd you brah.
  • Replies
    9,326
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    327,579

    2/16/15: Cardio & Weight Training

    CARDIO
    Cardio: Treadmill jogging
    Duration: 15 minutes
    Speed: 5.5 mph
    Distance: 1.37 miles


    WEIGHT TRAINING
    Beltless Conventional Squats - 4@9 RPE was prescribed, but RPE not counted due to...
  • Replies
    4,854
    Views
    78,089

    Gotcha. I'm definitely not as advanced when it...

    Gotcha. I'm definitely not as advanced when it comes to RPE as you and Kraut are, but I can see your frustration.

    How long have you been using RPE? Wouldn't the true test to seeing if you have...
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    4,854
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    78,089

    Why? I ask because I am gonna start tracking RPE...

    Why? I ask because I am gonna start tracking RPE today and I'm curious what kind of obstacles you are seeing.
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    788
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    16,888

    What I mean by Advanced Programming is perhaps...

    What I mean by Advanced Programming is perhaps one that isn't so much like a "cookie cutter" (also known as a "plug and play" program), where you have a predetermined number of sets, reps, and/or...
  • Damn bro you just posted like 4 straight...

    Damn bro you just posted like 4 straight workouts. I can't watch all your videos, but can at least look at your lifts.

    I'm glad to see your conventional squats are coming up, both in terms of...
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    9,326
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    327,579

    2/14/15: Pull Day

    90 Degree Barbell Rows: 185x5, 225x5, 235x3, 245x3, 225x5

    Weighted Pullups: BW+50x5, BW+60x6, BW+70x5, BW+80x3

    Standing EZ Bar Curls: 100x6, 110x5, 110x5

    Video: Weighted Pullups - BW+70x5...
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