baize82's RTS log

[baize82]

I won't bore you with a novel, but here's a little back story...

31 years old
5'6"
210lbs
lifting for around 10 years I guess, training for powerlifting for about 3-3.5

I'll be the first to admit, I've done my share of routine-hopping. 5/3/1 BBB, Smolov, Texas Method, Westside, The Cube, Sheiko. Out of all those, Sheiko was my favorite, but none of my training partners were interested in running it after doing 29 and 32, so I decided to give RTS a try. I used some of the general ideas haphazardly through November and December, all the while planning to do it correctly starting in 2014. So, here we are. I'm still learning, so if you that I'm doing something blatantly wrong, please let me know.

I'm doing a 6-week meso-cycle - 3 week volume block, 3 week intensity block - with waved intensity. Low on Week 1, moderate on Week 2, and so on. After the 6 weeks is up, I'm planning a 1 week transition block where I'll give my mind a rest and probably play around in some single-ply gear.

[baize82]

RTS Meso-Cycle

Week 1

Sunday 1/5
squat no belt - 225x3 @ 6, 275x3 @ 7.5, 300x3 @ 7.8, 315x3 @ 8, 330x3 @ 8.6, 340x3 @ 8.6, 350x3 @ 9, 330x3 @ 8.6
sumo deadlifts no belt - 135. 225, 315x3 @ 7.5, 335x3 @ 7.5, 365x3 @ 8, 385x3 @ 8, 405x3 @ 8.5, 425x3 @ 8.8
Oly squats - 185x5x4
abs

Tuesday 1/7
bench w/chains (re-set up) - 275x3 @ 8.8, 245x3 @ 8, 250x3 @ 8, 255x3 @ 8, 260x3 @ 8.2, 265x3 @ 8.2, 270x3 @ 8.5, 275x3 @ 8.8
3-board w/chains - 315x3 @ 8, 315x3 @ 8, 315x3 @ 8, 315x3 @ 8, 335x3 @ 8.5, 335x5 @ 9
BB tricep extensions - 95x8, add chains 95x8x3
Pull ups - 4x5

Wednesday 1/8
2 mat conventional deads no belt - 275x3 @ 7, 315x3 @ 7.5, 365x3 @ 8, 365x3 @ 8, 365x3 @ 8, 365x3 @ 8.2, 365x3 @ 8, 365x3 @ 8, 365x4 @ 8.5 long rest before
Paused squats - 95, 135, 185x3 @ 7, 205x3 @ 7, 225x5 @ 8, 225x5 @ 8, 225x5 @ 8.2, 225x5 @ 8.2, 225x5 @ 8.5
SLDL Oly shoes - 155x8x5 2 mats
Abs

Friday 1/10
paused bench - 225x5 @ 7.5, 275x3 @ 8, 275x3 @ 8, 275x3 @ 8, 275x3 @ 8, 285x3 @ 8.3, 300x3 @ 8.8
CG incline - 185x5 @ 7.8, 205x5x5 @ 8
Standing OHP - 135x6x4
Pull ups - 4x6

Week 2

Sunday 1/12
Squat SBD's no belt - 275x2 @ 7, 315x2 @ 7, 335x2 @ 8, 350x2 @ 8.2, 365x2 @ 8.5, 380x2 @ 8.4, 395x2 @ 8.8, 410x2 @ 9
Sumo deads no belt - 135, 225, 275, 315, 365x2 @ 7.5, 385x2 @ 7.8, 405x2 @ 8.2, 425x2 @ 8.7, 440x2 @ 8.7, 455x2 @ 9
Oly squats no belt - 205x8x4
Abs

Tuesday 1/14
bench w/chains - 225x2 @ 7.5, 275x2 @ 8, 285x2 @ 8, 295x2 @ 8.5, 305x2 @ 9, 275x4 @ 8.5, 285x4 @ 9
3-board w/chains - 315x2 @ 7, 335x2 @ 7.5, 355x2 @ 8.2, 365x2 @ 8.5, 375x2 @ 9, 335x4 @ 8.5
3-board CG - 275x8 @ 8.5, 275x8 @ 8.5, 275x8 @ 8.7, 275x8 @ 8.5
One arm BB rows - 95x12x2
Hammer curls - 25'sx15x3

Wednesday 1/15
2 mat conventional deadlifts beltless - 315x2 @ 7, 365x2 @ 7.5, 405x2 @ 8.2, 415x2 @ 8.2, 425x2 @ 8.2, 435x2 @ 8.5, 445x2 @ 8.9, 455x2 @ 9
beltless paused squats - 185x2 @ 7, 225x2 @ 7.5, 245x2 @ 7.5, 265x2 @ 8, 275x2 @ 8, 285x2 @ 8.2, 295x2 @ 8.5, 305x2 @ 8.5, 315x2 @ 8.8
GHR - 5x5
Abs

Saturday 1/18
paused bench - 225x2 @ 7, 275x2 @ 7.8, 285x2 @ 7.8, 295x2 @ 7.8, 305x2 @ 8, 315x2 @ 8.3, 325x2 @ 8.8, 330x2 @ 9.2, 315x3 @ 9.2
CG incline - 225x2 @ 7, 245x2 @ 7, 255x2 @ 7.5, 265x2 @ 8.2, 275x2 @ 9
OHP - 135x8 @ 8.5, 145x7 @ 9, 155x5 @ 8.5, 165x5 @ 9
Hammer Strength rows

Week 3

Sunday 1/19
squats beltless no sleeves - 225x4 @ 7, 275x4 @ 7.5, 315x4 @ 8, 315x4 @ 8.2, 315x4 @ 8, 315x4 @ 8.2, 335x4 @ 8.5
sumo deads 1 mat no belt - 315x4 @ 7, 365x4 @ 8, 365x4 @ 8, 365x4 @ 8.2, 365x4 @ 8, 365x4 @ 8.2
Oly squats - 185x8x4
Abs

[NorthStrong]

in.

[psychodiver9]

Innnn

[budreiser2]

How do you gauge your rpe's to .8? Do you use a tendo?

[Doollas]

In.

[baize82]

in.

Innnn

In.

Thanks guys!

How do you gauge your rpe's to .8? Do you use a tendo?

If you see a 7.8, it's just to denote a "not quite 8"...not quite speed work but 5-6 reps left, I don't really analyze them too much. An 8.8 is a "had another rep easy, but after that I might fail the next one," where I use an 8.5 to mean I had two clean reps left. Just how my mind is working through all this so far, I'm still trying to get it all figured out. Wish I had a tendo though

Here's tonight's workout...think I'm coming down with a bit of a cold, but I'm pretty pleased with how everything went.


Tuesday
bench w/chains - 225x3 @ 7, 250x3 @ 7, 265x3 @ 7.5, 275x3 @ 8, 275x3 @ 8.2, 275x3 @ 8, 275x3 @ 8, 275x3 @ 8, 275x3 @ 8
3-board w/chains - 315x3 @ 8, 315x3 @ 8, 325x3 @ 8.5, 325x3 @ 8.2, 335x3 @ 9
JM press - 95x8, 105x8, 115x8, 125x8
Pendlay rows - 135x15, 155x12, 175x8
Hammer curls - 15's x20x3 (left bicep has been a little angry lately so I'm trying to throw some curls in every now and then)



In the video: last 3 warm ups working up, 1st 2nd and last sets of 275, and first 2 sets of board work

[baize82]

Still fighting a bit of a cold but whatever. Had the intention of keeping intensity pretty low in this session, in preparation for my intensity block starting next week. My leg finally healed so I was able to wear my SBD's on the paused squats. Explain this to me...knee wraps never take the skin off, but my SBD's nearly made me bleed in the first session I wore them

Wednesday 1/22
2 mat beltless conventional deads - 315x3 @ 7, 365x3 @ 7.5, 385x3 @ 8.2, 385x3 @ 8.2, 385x3 @ 8, 385x3 @ 8, 395x3 @ 8.2, 395x3 @ 8.2, 405x1 ultra wide sumo
beltless paused squats w/SBD's - 185x3 @ 6, 225x3 @ 7, 275x3 @ 8, 275x3 @ 8, 275x3 @ 8, 275x3 @ 8.2, 275x3 @ 8
GHR'S - 4 sets of 8
Abs

395x3 @ 8.2, 405x1 @ 7.5 sumo with feet at the plates, 275x3 @ 8 paused squats

[baize82]

Sinus crap really hit me hard over the weekend, causing me to miss training on Sunday. I had apparently forgotten to program a transition block in, so missing actually helped me out. Using this week to get used to using a belt on squats and deads again. Also ditching the chains and changing some stuff up on bench to break the monotony.

Week 4 - transition

Tuesday
squats belt and sleeves - 275x4 @ 7.5, 315x4 @ 8.2, 315x4 @ 8.2, 315x4 @ 8, 365x1 @ 8.5, 405x1 @ 9
sumo deads belt - 315x4 @ 7, 365x4 @ 7.5, 405x7 @ 8.8, 455x3 @ 9
Oly squats light wrap belt - 225x8x2, 185x8x2 belt only

Wednesday
bench - 225x6 @ 7, 275x1 @ 7.5, 300x4 @ 9, 300x6 @ 9 changed set up, 315x3 @ 8 Slingshot, 335x3 @ 8.5 Slongshot, 355x3 @ 9 Slingshot
2-board - 275x3 @ 7.5, 295x3 @ 7.5, 315x3 @ 8, 335x3 @ 8.2, 335xF set-up and handoff error
lying tricep extensions X a billion
Pendlay rows - 135x12x4

405x7 and 455x3 sumo deads


300x6 bench

[Rusty56]

in on RTS log.

got a meet coming up?

[baize82]

in on RTS log.

got a meet coming up?

Thanks bro. No meet in the very near future...our team has one picked out in mid June, but I may do single-ply bench-only in late February just for ****s and giggles. Our team did 4 meets last year, so we've kinda got in mind to ease up on competing and focus on getting stronger instead of constantly peaking.

[Rusty56]

i'm thinking about trying out single-ply either late this year or starting next year. I got a few raw goals i wanna hit first then I'm gonna give geared lifting a try.

[Legsneedwork]

Did you say you are in Kentucky or am I making that up?

[TheBeastTyler]

In on this. Nice lifts so far, man. Keep it up!

[baize82]

Did you say you are in Kentucky or am I making that up?

I am indeed in Kentucky...you?

In on this. Nice lifts so far, man. Keep it up!

Thanks brother!

[baize82]

Late with the updates again

Friday - 1/31
1 mat conventional paused at knees - 315x2 @ 7, 365x2 @ 7.5, 385x2 @ 7.8, 395x2 @ 8, 405x2 @ 8.2, 415x2 @ 8, 425x2 @ 8.5, 435x2 @ 9
Front squats - 95x5, 135x5 @ 6, 185x3 @ 7, 225x1 @ 7, 275x1 @ 8, 315x1 @ 8 wraps, 365x1 @ 8.5, 405xF, 405x1 no attempt
SSB GM's - oly shoes, moderate stance, toes straight ahead - 112x8, 132x8, 152x8, 162x8,
Abs

Saturday - 2/1
1/2 board paused bench - 225x3 @ 7, 275x3 @ 7.8, 280x3 @ 8, 285x3 @ 8,, 290x3 @ 8.2, 295x3 @ 8.5, 300x3 @ 8.5
CG incline - 185x5 @ 7.8, 205x5 @ 8, 225x5 @ 8.2, 245x5 @ 8.8, 225x5 @ 8.5
seated DB OHP - 35's x 10, 70's x 8 @ 9, 75's x 6 @ 9, 80's x 5 @ 9, 85's x 5 @ 9
Cable lateral raises - 20 x 15, 12, 10

And a video dump for anyone who cares to watch

paused deads


365 front squat


405 fail


random work set my GF grabbed - 285x3 paused 1/2 board

[psychodiver9]

your spotter was standing on the wrong end brah

[baize82]

your spotter was standing on the wrong end brah

I'll tell her to get her sh!t straight lol

[baize82]

Well, I'm a bid dummy. I apparently thought that recovery considerations don't apply to me. Paused deads, ME front squats, and good mornings on Friday night play Hell on a Sunday night squat/deadlift session. Abs/obliques were sore, hamstrings were on fire and my hips weren't working for ****. Sumo deads felt terrible so I shut them down early. Not the start I wanted for my intensity block, but oh well.

Week 5 - Intensity

Sunday
squat Spud belt & SBD's - 275x3 @ 7, 315x3 @ 8, 365x3 @ 8.5, 405x3 @ 9.5, 415x3 @ 10
1 mat sumo TDB and belt, focusing on locking knees first - 275x3 @ 7, 315x3 @ 7, 365x3 @ 7.8, 405x3 @ 8.2, 425x1 @ 9
Oly squats belt/sleeves - 225x5x5

Also forgot my 10mm lever belt so I had to use my 3" wide Spud Inc. belt.

[NorthStrong]

Chit happens lol, still got some good work done though man. You're not doing any backoff work after the inital sets?

[baize82]

Chit happens lol, still got some good work done though man. You're not doing any backoff work after the inital sets?

I was just kinda over it. Considered backing off after the 405x3 but took the 415x3 instead, then I wanted to save a little for deads. I'm still feeling my way through thus though...what do you think I should add/change?

[NorthStrong]

I was just kinda over it. Considered backing off after the 405x3 but took the 415x3 instead, then I wanted to save a little for deads. I'm still feeling my way through thus though...what do you think I should add/change?

lol i'm not the person to consult on this, that'd be doollas. I think it's normal for people to do backoff sets after the inital (top) set, at a certain fatigue percent. Do you have the RTS manual? The fatigue percents are pretty much a genius idea for autoregulating volume per session, and are pretty easy to implement so long as you're good with your RPEs.

[Rusty56]

fatigue drops are the devil. But in a good way.

[baize82]

So I gave the fatigue percents a go last night, pretty brutal but it was fun.

Tuesday
bench with chains - 185x3 @ 6, 225x3 @ 7, 245x3 @ 7.5, 275x3 @ 7.8, 285x3 @ 8.2, 295x3 @ 8.5, 305x3 @ 10, 283.75x3 @ 8.2, 283.75x3 @ 8.5, 283.75x3 @ 9, 283.75x3 @ 10
3-board with chains - 315x3 @ 8, 335x3 @ 9, 335x3 @ 9, 335x3 @ 9.2
reverse light band tricep extensions - 95x8, 135x8, 155x8, 165x8, 170x8
BB rows - 95x25x3

So, I set my initial at 305x3 @ 10, took a 7% drop which put me at 283.65...I have a set of micro plates that weigh 3.75lbs so I used those because I'm a big dork.

305x3 @ 10


I have quite a bit of footage from last night...if anyone is interested, I can cut it together and upload. It's a lot of work doing it on my phone, so I'd need a bit of interest shown before I mess with it.

[baize82]

Snow and ice kept us from training at our usual spot last night, so I was forced to lift at a nearby Parks and Rec gym. We were also on a bit of a time crunch, so I didn't get in all that I wanted to do. That's probably a good thing since I feel pretty thrashed today.

Wednesday 2/5
conventional deads standing on a 45 - 275x3 @ 7, 315x3 @ 7, 365x3 @ 7.8, 405x3 @ 8, 455x3 @ 9, 475x3 @ 9.5
Paused squats belt/sleeves - 185x3 @ 7, 225x3 @ 7.5, 275x3 @ 8, 315x3 @ 9, 315x3 @ 9, 315x3 @ 9.2, 315x3 @ 9.2, 315x3 @ 9.5
GM's oly shoes no belt - 135x8x4



Wanted to take a small jump after the 475x3 @ 9.5 set since I felt like my speed was still good, but I felt like I was "overstaying my welcome" so to speak. 475x3 is a lifetime PR, with gas in the tank, so I'm feeling pretty good about my pull.

Also, for those who read this far, if you've never tried good mornings in a heeled shoe, try them...they're a hamstring obliterater for me

[psychodiver9]

^will try now that I have a pair

[baize82]

^will try now that I have a pair

Because I'm lazy, I ended up doing SLDL's in my Oly shoes and seemed to get a crazy stretch. In my head, SLDL's and GM are kinda the same thing, so I tried the GM's in Oly shoes and I really like them

[baize82]

Had it in my head to hit 330x3 paused...success

Friday
paused bench - 225x3 @ 7, 250x3 @ 7.5, 285x3 @ 8, 305x3 @ 8.3, 330x3 @ 10, 275x3 @ 8.2, 290x3 @ 8.2, 305x3 @ 9
CG incline - 225x5 @ 8.2, 225x5 @ 8.5, 225x5 @ 8.5
DB high incline - 35's x12, 65's x8x4
bent rows - 135x15, 155x12, 175x10x2

[TheBeastTyler]

Had it in my head to hit 330x3 paused...success

Friday
paused bench - 225x3 @ 7, 250x3 @ 7.5, 285x3 @ 8, 305x3 @ 8.3, 330x3 @ 10, 275x3 @ 8.2, 290x3 @ 8.2, 305x3 @ 9
CG incline - 225x5 @ 8.2, 225x5 @ 8.5, 225x5 @ 8.5
DB high incline - 35's x12, 65's x8x4
bent rows - 135x15, 155x12, 175x10x2

Nice job with that bench press. Crazy weight, good job.

[baize82]

Nice job with that bench press. Crazy weight, good job.

Thanks bro!

Sunday 2/9

squats belt/sleeves Chucks - 275x3 @ 7, 315x1 @ 7, 365x1 @ 8, 405x1 @ 8.8, 410x1 @ 9, 415x1 @ 9.2 lost balance a little, 415x1 @ 8.99999, 420x1 @ 8.9999, 425x1 @ 9, 430x1 @ 9.2
1 mat sumo - 315x3 @ 7, 365x3 @ 7.5, 405x3 @ 8.2, 425x3 @ 8.8, 435x3 @ 9, 445x2 @ 9 got out of groove
Oly squats - 225x8, 235x8, 245x8, 255x8

squats from 365-430


Did my entire squat workout in Chucks instead of my Romaleos. In the heel, I always end up squatting very deep and I feel like it might be causing some nagging pains here and there. I also just kinda dive bomb without much control. Squatting in the flat shoe felt great, but depth is a bit of a concern, so I'll have to watch it close.

Ordered a pair of the Reebok Crossfit Lite TR's today, gonna give squatting in them a try, Chucks hurt my feet