Obtaining Raw Elite at 165/181

[BombDonald]

TNG Bench
185x3 @ 0

Wow! Zero RPEs?

[BigJon55]

"Monday"

Squats
165x5
205x5
235x5
255x5
295x5 +15lb from last Monday

Bench
95x5
115x5
135x5
145x5
195x5 +10lb from last Monday

Rows
95x5
115x5
135x5
145x5
165x5 +10lb from last Monday PR

hammer curls

So I forgot my ****ing 2.5s and had to make 10lb jumps across the board making today really hard. Good news is I'm already up to 177lbs. Started this program at 170ish.
Want to note that the final set of squats took me almost 2 minutes to complete. Every rep was a grinder but there was no way I was going to miss it.

Things I need to work on from here on out:
1. 2 days off between Friday and Monday
2. Bring my 2.5s
3. Print a copy of my SS so I quit making almost random increases.

Rest pause squats are a bitch! Nice effort

[Filmbuff81]

Wow! Zero RPEs?

He uses telekinesis to make the bar travel.

Nice work req

[xRequiem]

Theres a meet in 14 weeks 5 days that I want to make my first.

Not sure how to adjust my training to it. Also wanting to know where you folks got singlets

[arian11]

Theres a meet in 14 weeks 5 days that I want to make my first.

Not sure how to adjust my training to it. Also wanting to know where you folks got singlets

14 weeks out is still awhile away. I was doing rep work in the 8-10 range still when I was that far out. Just keep doing what you're doing for another 5-8 weeks and see what kind of progress you make.

You can get a singlet from like:

www.houseofpain.com
www.inzernet.com
www.elitefts.net

Or even a wrestling singlet from like Sports Authority will be fine.

[xRequiem]

RTS W2D1 Mesocycle 1 Volume Block

Wrapped Squats
315x5 @ 7
335x5 @ 7
365x5 @ 8
385x5 @ 8.5

e1RM: 509!

Pause at Knee Sumo Pulls
275x3 @ 7
+ belt
315x3 @ 7
335x3 @ 8
355x3 @ 8.5 PR?

Beltless Deficit Stiffleg Deadlifts
225x5
225x5

HLR 3x5

BW 196

Fuarking brutal doing 5x5, only made it to the 4th set due to time constraints. Pause at knees felt ok and the sldl were insane.

[azs]

Theres a meet in 14 weeks 5 days that I want to make my first.

Not sure how to adjust my training to it. Also wanting to know where you folks got singlets

Good luck on the meet bro! Any goals going into it?

[xRequiem]

Good luck on the meet bro! Any goals going into it?

a bit ambitious but i'd like to qualify for raw nats. think I need a 1422 total so that's the goal. definitely a ways off but gives me something to shoot for.

maybe 535/300/575ish

[arian11]

a bit ambitious but i'd like to qualify for raw nats. think I need a 1422 total so that's the goal. definitely a ways off but gives me something to shoot for.

maybe 535/300/575ish

Couple things:

1. USAPL raw/unequipped division does NOT allow knee wraps.
2. USAPL Raw Nationals doesn't have a qualifying total, you just have to have done a USAPL meet and obtained a total in the last year.
3. USAPL Collegiate Nationals, Men's Nationals, Master's Nationals and the rest of the Nationals are all single ply, they have no raw division at those.

[xRequiem]

RTS W2D2 Mesocycle 1 Volume Block

Ply Bench TnG

195x2 @ 7
215x2 @ 7
235x2 @ 8.5
245x2 @ 9.5 oppps PR though

Foam Roller Close Grip
185x4 @ 7
205x4 @ 7.5
225x4 @ 8.5
225x3 @ 10 lol failed the 3rd rep and had to bounce it up to get the bar off my chest. glad this was with a foam roller
135x15 @ gay

Seated DB Press
30x8
35x7
40x7
35x8
30x8

BW 195

Felt like crap but had to getter done

[Mitch666]

what is a ply bench?

[xRequiem]

what is a ply bench?

3/4" plywood on chest

[jshaw5]

3/4" plywood on chest

You get that from Josh Bryant's book?

[xRequiem]

You get that from Josh Bryant's book?

Got it from Mike T. Training with RTS principles

[pyaarawala]

Got a lot of crazy powerlifter stuff going on here. Starting to not understand XD

[xRequiem]

RTS W2D3 Mesocycle 1

Sumo Deadlift
405x3 @ 7
425x3 @ 8
445x3 @ 9
315x3 @ 8 conventional

e1RM 494

Olypmic Squat
275x3 @ 7
315x3 @ 8 PR
335x3 @ 8.5 PR

e1RM 406
KCC 1x50 @ 110lbs

BW 194

Short on time. Might run back later to do some front squats. Oly squats were strong but slow. Obviously didnt use a belt.

Pulls sucked. Just felt under recovered. Oh well its to be expected with my first time doing volume pulls and pulling twice a week. Convetional pulls hurt my balls. srs. Quads pushed my nuts into my body lolz

[xRequiem]

can I has bench gainz tmr?

[InspecktaDeck]

can I has bench gainz tmr?

nope

[xRequiem]

RTS W2D4M1 Volume Block

(Quick)Pause Bench
205x2 @ 7
225x2 @ 8
245x2 @ 9 Didnt pause this knew if I did it would either be a 10 or would have failed it. 245x2 @ 9 is a pr though!
225x2 @ 8
230x2 @ 8.5

e1RM 263

Floor Press
155x4 @ 7
185x4 @ 8 PR
195x4 @ 9 PR
185x5 @ 8.5 PR opps
184x4 @ 9

e1RM 216

Dips 4x6
Face pulls 3x15
DB Flies 4x10
Rope pushdowns 1x50

BW 198

Squat//DL/DL tomorrow

[xRequiem]

wrapped squats tomorrow. got my mind set on 425x2 @ 8.5 considering I did 415x3 several months ago a lighter bw at about an 9 this should be more than possible.

[BigJon55]

wrapped squats tomorrow. got my mind set on 425x2 @ 8.5 considering I did 415x3 several months ago a lighter bw at about an 9 this should be more than possible.

You can get that siht easy, brother. Get pissed off, crank up some metal and kill it!

[budreiser2]

Phuckin crank those wraps and you'll get it.

[trancebreak]

Good luck mate, will be a massive squat

[xRequiem]

RTS W3D1M1 Volume Block

Wrapped Squats
405x2 @ 8
425x2 @ 8.5 PR
425x2 @ 9

e1RM 485

Deficit Pulls
275x3 @ 7 beltless
315x3 @ 8 PR
325x3 @ 8.5 PR
325x3 @ 8.5
Clean Stance Beltless
325x1 @ 8.5
325x1 @ 8.5
Remove Deficit
Clean Pulls Beltless
325x3 @ 9 PR

Lever Rows 10 sets of 8 between 105-135
Curls
Decline Situps with 25lb plate

BW 197

Squats have felt off all cycle and I finally realized the reason. I'm using the THPs instead of my worn out Titaniums that I lent out to my friend. Horry ****, I think once I get my wraps back I'm going to dominate. Still got work in today. While 425x2 was a PR I've done a set of 415x3 @ 9 before with my other wraps but these were very very high.

Still a good day. My lats are getting fuarkn huge.

[arian11]

Wrapped Squats
425x2 @ 9

e1RM 485

1. How do you calculate your estimated 1RM?
2. I'm gonna beat this tomorrow...raw raw.

[xRequiem]

1. How do you calculate your estimated 1RM?
2. I'm gonna beat this tomorrow...raw raw.

There's a chart in the book that helps you calculate your e1rm based on reps and rpe.

I wouldn't doubt it. My squats havent felt right since I started RTS. Not sure if it's the fact im only back squatting once a week or all the deadlift volume is kicking my ass.

[arian11]

There's a chart in the book that helps you calculate your e1rm based on reps and rpe.

I wouldn't doubt it. My squats havent felt right since I started RTS. Not sure if it's the fact im only back squatting once a week or all the deadlift volume is kicking my ass.

Okay. I was doing it as 425x3 since 9 RPE means you got 1 rep in the tank which comes out to 467.

[xRequiem]

Okay. I was doing it as 425x3 since 9 RPE means you got 1 rep in the tank which comes out to 467.

I've done 405x6 @ 9 before :/

Seems like the RTS site is down or I'd link you

[xRequiem]

those THPs make me squat like im in a suit

[Drew50]

Squats looked great

so your stickin with the 198s?