Doollas Powerlifting Journey V 2.0

[Doollas]

Was going to do my normal routine, well RDL's and pause squats anyways, but RDL's hurt. My lower left back has a pulled muscle or something. So I did this:

SLDL:
5 x 8, 8, 10, 10, 10 x 275

Leg Press:
x 8 x 290, 490, 580, 630, 630, 580 (6 reps)

GHR's:
3 x 8 x bw

[Doollas]

My lower back has a strained muscle and I just got those cortisone shots, so I took a little time off and decided to go light.

Pause Squat for Speed:
5 x 3 x 330

Light Deads:
6 x 2 x 315

Lots of foam rolling and stretching.

Today I'm going to finish planning out my training for the next 4.5 months, will post it all when ready. Also going to purchase a phone training session with Mike T soon.

[LegosInMyEgos]

hotel weight is not weight

[Liftamulti]

You're gonna purchase a phone what?

[MUSCLECHICK6969]

GET WELL SOON BABE

-MuSCLECHICK

[MUSCLECHICK6969]

You're gonna purchase a phone what?

HEY..LEARN TO READ little GUY!

-MUSCLECHICK

[Doollas]

hotel weight is not weight

Are you still blabbering about weight I lifted 3 weeks ago? Go compete *******.

You're gonna purchase a phone what?

He helps with setting up training, looking at vids, force curves, etc.

[LegosInMyEgos]

I will compete when hotel weight becomes weight

[Doollas]

I did 340 x 5 paused in my own gym the week after I lifted at a hotel...you are afraid to squat 500, enough said.

[LegosInMyEgos]

I am afraid?

you're afraid.

[Doollas]

I am afraid?

you're afraid.

[LegosInMyEgos]

fake plates, cell-tech, better leverages, less gravity in new mexico, lying about weight, wearing a suit which you edited out of the video.

[Doollas]

LIME, you are ghey.

Did some bench to feel out how the cortisone worked. Didn't hurt but left forearm felt kind of funny so I quit at like 275 x 3. Then did some back, shoulders, tri's, and fly's. I think that was it.

[zmcdole]

620 huh. Well dang. Ok I guess I'll tell you good work. Good work.

[Doollas]

620 huh. Well dang. Ok I guess I'll tell you good work. Good work.

Zach breh you saw that vid a few weeks ago remembers? I was just posting to show what a little ******* LIME is.

[zmcdole]

Zach breh you saw that vid a few weeks ago remembers? I was just posting to show what a little ******* LIME is.

Oh yeah that's right. I thought it looked familiar.

[LegosInMyEgos]

do you still think putting an object behind your knee gives you more mechanical strength?

brb, taping a cookie to the back of my knee for teh squat gains.

[Doollas]

do you still think putting an object behind your knee gives you more mechanical strength?

brb, taping a cookie to the back of my knee for teh squat gains.

When that object is a wrap and knee sleeve, yes. Don't waste cookies *******.

[Doollas]

Squat x 5 @ 9 w/6.38%:
420 @ 8
470 @ 9.5
440 @ 9

4" Def Speed Deads x 2 @ 7 w/5%:
315 @ easy
365 @ 7
365 @ 7
365 @ 7
365 @ 7
365 @ 7.5
365 @ 7.5
365 @ 8

GHR's:
4 x 6 x BW

Decline Abs:
4 x 6 x 25

Squats were weak. I took some time off, partied and was too lazy over the weekend, and coming off a little injury so I'm cool with it. I was mostly gassed.

Deficits were fun, and I'll be doing these a lot. For 2 reps, an increase in 1 RPE represents 5% fatigue if that wasn't obvious. Next post will detail more.

Weighed in at like 244 depending on clothes weight. Time to get fat.

[Doollas]

So there it is. Some things might be tweaked a little. I have different things going on for upper vs. lower because my bench doesn't respond as well to heavier weight. I might modify fatigue percents as I go, and might do more practice weeks/meets depending on how I feel and my bodyweight (might do a mock cut/meet a few months out). I might add a belt sooner too depending on how my back feels.


Developmental: focuses on "hardware" traits of the body. Muscles, leverage, fast twitch fibers, etc. This one is kind of hard to explain but I think you get the idea. I will do a 4 day split not counting GPP/rebab/prehab days . Will be like this:

Lower 1: Squat, Speed Deads, GHR's, Abs
Upper 1: Bench, Floor Press, JM Press, Lats
Lower 2: Rack Pulls/RDL's, Pause Squats, GM's, Lunges (maybe), Abs
Upper 2: Pause Bench, CGBP, Incline BP, Shoulders, Back


Specialization: focuses on software traits. I loosely define this as CNS adaptations, but other things are involved. I'll use a 5-6 day split that will look like this:

Lower 1: Squat, Speed Deads, GHR's, Abs
Upper 1: Bench, JM Press, Shoulders, Lats
Lower 2: Rack Pull, Pause Squat, Lunges
Upper 2: Pause Bench, Floor Press, Abs
Lower 3/Upper 3: Box Squat/Squat, GM's, CGBP, Incline BP, Back


As I get closer to the meet, I will start moving closer to specificity in the lifts. I will do longer pauses on lifts now, and shorten as I progress. Or I might remove accommodating resistance or something, you get the point. I'll also add in some overloads and things like that during specialization blocks.

[Doollas]

Bench x 5 @ 9 w/6.35%:
275 @ 7
315 @ 8.5
295 @ 8.5
295 @ 9

Floor Press (52 lb chain) x 5 @ 9 w/7.27-7.78%*:
240 @ 8
240 @ 9
220 @ 8.5
220 @ 9

Pullups:
4 x 6 x 25 lbs chain
1 x 6 x BW

JM Press, easy:
3 x 8 x 95, 115, 115

*I'm going to call this 7.5% because at the bottom I'd guess I'm leaving 1/3 of chain hanging (17 lbs, drop of 7.78), and at the top about 1/3 on the ground (34 on bar, drop of 7.27%).

Not a bad workout, tri's aren't used to being focused on so much. Cortisone is not working so it's back to icing and AI's.

[LegosInMyEgos]

idk what any of that means, please post an unnecessarily long explanation

[Doollas]

idk what any of that means, please post an unnecessarily long explanation

srs? Which part(s)?

[LegosInMyEgos]

srs? Which part(s)?

How RTS is structured and what developmental and specization mean.

[Doollas]

Post # 80

[LegosInMyEgos]

Post # 80

yeah, but why does RTS structure workouts like that? whats the philosphy?

in b4 the philosphy is that you're a *******

[Doollas]

yeah, but why does RTS structure workouts like that? whats the philosphy?

in b4 the philosphy is that you're a *******

lol.

It's all about "auto-regulation". For example, there are percentage-based programs that work wonders, such as Sheiko. Let's say you plug 400 into a calculator as your max. One day you might feel awesome and your max is 410, and another you might be coming off a cold/injury/work problems/etc and your max is much lower. On the days when you are feeling amazing, you can get an extra training effect by being able to go above and beyond what a routine or yourself had called for. On the ****ty days, you aren't pushing too hard and getting a negative training effect by trying to do something that you just can't do on a given day.

So that's pretty much the gist of it. You are regulating day by day: weights, intensity, volume, based on what you are actually good for on that day. This allows you to train optimally for longer periods of time with less time off.

[LegosInMyEgos]

lol.

It's all about "auto-regulation". For example, there are percentage-based programs that work wonders, such as Sheiko. Let's say you plug 400 into a calculator as your max. One day you might feel awesome and your max is 410, and another you might be coming off a cold/injury/work problems/etc and your max is much lower. On the days when you are feeling amazing, you can get an extra training effect by being able to go above and beyond what a routine or yourself had called for. On the ****ty days, you aren't pushing too hard and getting a negative training effect by trying to do something that you just can't do on a given day.

So that's pretty much the gist of it. You are regulating day by day: weights, intensity, volume, based on what you are actually good for on that day. This allows you to train optimally for longer periods of time with less time off.

hm, similar to LIME bench, except with developmental and specialization being replaced with volume and intensity.

[Doollas]

hm, similar to LIME bench, except with developmental and specialization being replaced with volume and intensity.

In the earlier days of RTS, volume and intensity were the monickers used for the different blocks (along with a few others that were less common) but now it seems the goal is to make them more specific to the adaptations they help with. I still use high volume/stress for developmental, and low volume/stress for specialization though...I like it that way.

[lts1ow]

So much thinking involved with your lifting, I can't think outside of work, please explain for idiots?

And BW 244?