Obtaining Raw Elite at 165/181

[arian11]

thanks man. i'll probably do a pause bench and 1 board. should I OHP or incline?

I'm not really a fan of either but my bench sucks so...

[Smolovicus]

Benching more, in general, has helped me. Incline, close grip, wide, medium, pausing, TNG, etc. -- along with some form of upper back nearly every session and badybalder arm work.

[xRequiem]

RTS W1D1 Mesocycle 1

Wrapped Squats
365x2 @ 8
405x2 @ 8.5
385x2 @ 8.5

4.5" Block Pull
405x2 @ 6
455x2 @ 8.5 took belt off for second rep
405x2 @ 8 beltless

Snatch Grip SLDL
185x4 @ 6
205x4 @ 8

BW 193

Blegh. Went to Dallas last night and stayed in a hotel. Needless to say that effected me greatly. No mobility no supplements or protein powder. Feel like I could throw a plethora of excuses but ill keep a level head and look at the positive side.

On camera everything looked significantly easier than it felt and I stopped much earlier set wise. Still feel like I did a lot of work. videos later

[InspecktaDeck]

you know what you have to do... join us.. join... us..

[xRequiem]

you know what you have to do... join us.. join... us..

haha I wish man

also realized I did my secondary deadlift supplemental lift incorrectly. shoulda been 4-5 x 5-8

[xRequiem]

definitely not my best performance.



snatch grips look ok?

[psychodiver9]

Sex makes the legs weak

[arian11]

So are you solely basing your RPEs off how you feel and not reviewing the video?

[xRequiem]

So are you solely basing your RPEs off how you feel and not reviewing the video?

wasn't sure if you base it off video or how difficult it felt.

[arian11]

wasn't sure if you base it off video or how difficult it felt.

I guess technically it doesn't matter, it's just a number. What matters is that your numbering is consistent and the protocol you pick each session is based off your numbering. So you could be doing alot of 9 RPE work and I could be doing alot of 9.5 RPE work but it may actually be the same protocol if you tend to rate your RPEs half a point lower than I do.

[xRequiem]

I guess technically it doesn't matter, it's just a number. What matters is that your numbering is consistent and the protocol you pick each session is based off your numbering. So you could be doing alot of 9 RPE work and I could be doing alot of 9.5 RPE work but it may actually be the same protocol if you tend to rate your RPEs half a point lower than I do.

I see what you're saying. On that given day everything felt like the rpe I applied; however, if I was feeling well the 9rpe on squats would have probably been closer to a 7 or 7.5.

pause bench
close grip board press
shoulders
lats

look good?

[xRequiem]

RTS W1D2 Mesocycle 1 Volume Block

Quick Pause Ply Bench 1/2"
185x3 @ 0
205x3 @ 7.5
215x3 @ 8.5
225x3 @ 9

Close Grip Bench with Foam Roller
185x5 @ 7
205x5 @ 8
215x5 @ 8
225x5 @ 9
205x5 @ 9

Seated Shoulder Press 4x8
Chest Rows 5x10
Face Pulls 3x15
Curls

BW 195

Dat pump

[xRequiem]

Did some conditioning in the back yard. Going to build a sled if I get this saturday off. If not, I'll make one over Thanksgiving break.

Also did Agile 8 and going to ice my shoulder as well as use horse liniment.

I've got 475-485x2 for my 9RPE set on Thursday.

[xRequiem]

Feeling pretty good today. Not much time for recovery work since im going in to work early tomorrow(430am).

Muscularly my upper body is sore no signs of my shoulder hurting which is relieving. Hips feel great and Im ready to make massive gains.

Finish this week of work. Then I'll work Monday-Wednesday and get 4 days off. Can't wait.

[xRequiem]

RTS W1D3 Mesocycle 1 Volume Blocks

Sumo Deadlifts

e1RM - 540

405x2 @ 7
455x2 @ 7.5
475x2 @ 8.5 PR
435x2 @ 8.5

Beltless Front Squats
185x4 @ 0
205x4 @ 6
225x4 @ 7
245x4 @ 8

Beltless Oly Squats
225x8
225x8
225x8

Ring Chin Ups
x3
x5
x5
x4

BW 194

Good day. Feel like RTS is going to lead me to the next level.

[xRequiem]

learned to lats during deadlift

[pyaarawala]

Lifts lookin pretty good man. Are you using the mixed grip on sumos?

[xRequiem]

Lifts lookin pretty good man. Are you using the mixed grip on sumos?

yeah I am. just difficult to tell in the video.

sore as ****. most volume ive done on deads with over 400lbs. if it's not raining tonight then i'll most likely do some more conidtioning. Bench day on Saturday then i'll probably Squat/DL/DL on Sunday.

[pyaarawala]

Aren't you afraid of rupturing your bicep cuz of that jerking you do on each pull? I'm scared enough as it is even after pulling the slack...

[arian11]

Strong sumoventional pull.

[BigJon55]

Aren't you afraid of rupturing your bicep cuz of that jerking you do on each pull? I'm scared enough as it is even after pulling the slack...

Agreed, that was a jerky break from the floor. Nice speed though.

[dabucche]

Agreed, that was a jerky break from the floor. Nice speed though.

Doesn't David Troutt jerk his 800lb deadlifts? I think he's adamant that it helps his pull a lot. Not trying to argue that it's ideal or safe, but if there's outliers than it's not inherently bad, right?

[xRequiem]

Aren't you afraid of rupturing your bicep cuz of that jerking you do on each pull? I'm scared enough as it is even after pulling the slack...

i think requiem is a pretty cool guy. eh deadlifts and doesn't afraid of injury

Strong sumoventional pull.

Thanks bro. My friend and I were talking about that today. Realized I have a very similar stance to The Great Coan.

Doesn't David Troutt jerk his 800lb deadlifts? I think he's adamant that it helps his pull a lot. Not trying to argue that it's ideal or safe, but if there's outliers than it's not inherently bad, right?

There's a few guys that pull like this. babylover does this aswell. never had any bicep issues besides when I unracked the bar incorrectly in a front squat position.

how's your lifting going?

[dabucche]

how's your lifting going?

Ughh, well, I'm progressing well right now so that's all I can really ask for, but all last year was poorly planned, and I finished with only a little more strength than I started with.

I did 5/3/1 for the past 6 months and that gave me some noticeable gains. Right now I have some of the same concepts, but it's just less structured, and this is working at least as good as 5/3/1 did.

I'm around 365 high bar, 225 bench, and 405 dead @ 180lbs. It's hard to guess my actual 1rm because I don't really hit anything less than 3 reps. Gonna gain some weight tho, it finally hit me that I'm still small at 180. I'll probably end up around your weight.

[arian11]

Thanks bro. My friend and I were talking about that today. Realized I have a very similar stance to The Great Coan.

No. Your pull is like a conventional pull in the sense of how your knees and hips extend throughout the lift. And your pull is like a sumo pull in the sense that your hands are inside your legs. While you may have the same stance width as Coan's sumo pull, your pull technique is nothing like his especially lockout.

[xRequiem]

No. Your pull is like a conventional pull in the sense of how your knees and hips extend throughout the lift. And your pull is like a sumo pull in the sense that your hands are inside your legs. While you may have the same stance width as Coan's sumo pull, your pull technique is nothing like his especially lockout.

ahhh. thanks for the critique.

recently told myself to keep doing what im doing on deadlifts as long as I keep progressing. i've spent the last year working on form and apparently it always looks like **** lol

[azs]

I like the sled idea - might get into some GPP forms of cardio myself at some point. Looking strong as always bro.

[xRequiem]

RTS W1D4 Mesocycle 1 Volume Block

TNG Bench
185x3 @ 0
205x3 @ 7
225x3 @ 8.5
235x3 @ 9.5

Paused Close Grip Floor Press
135x5 @ 0
155x5 @ 7.5
165x5 @ 8
165x5 @ 8.5
165x5 @ 8.5
165x5 @ 8

Rows
135x5
155x5
155x5
135x5

JM Press
45x8
65x8 nope hurt my elbows

Dips
x8
x8
x8

Curls

BW 194

Decent day. Just the most sore i've ever been. Entire back and legs are just murdered.

[Drew50]

some big weights being squated/deadlifted in here

[InspecktaDeck]

some big weights being squated/deadlifted in here

not benched tho....lulz