Obtaining Raw Elite at 165/181

[xRequiem]

RTS W4D2

Conventional Deadlift w/belt Work up to x4 @9 (Load Drop) 4-6% Fatigue
365x4 @ 8.5 e 1rm 429
365x4 @ 9
345x4 @ 9

Pin Press (mid range) Work up to x2 @9 (Load Drop) 4-6% Fatigue
225x2 @ 7.5
255x2 @ 8.5
275x2 @ 9 e 1rm 299
250x2 @ 9.5

303 Tempo Squat Work up to x6 @9 (Load Drop) 4-6% Fatigue
135x6 @ 6.5
185x6 @ 7.5
215x6 @ 8.5 e 1rm 267

Solid day. My neck has been bothering me since yesterday after work.

Going to put an emphasis on conventional but max sumo at the end of this cycle. Looking to enter a strong man comp in July if I can manage to pull 500 for reps before the reg deadline. Can also gain a **** ton of weight as im not cutting to 175 so I can bulk up to 231.5. 205-215 is more manageable. PR on pin press and 303 squats.

Load drop means you drop by the fatigue % and work back up to a 9 rpe. Could be one set or could be many more.

How do you simulate a axel deadlift?

[BigJon55]

What do "Load Drop" and "4-6% fatigue" mean?

[xRequiem]

session updated

[BigJon55]

You can simulate an axle deadlift by making some ghetto fat grips out of duct tape or by sliding a pvc pipe over the barbell. The pvc method is best because the fat bar keeps the center of gravity about an inch further away from your body than you're accustomed to. You can also, of course, make an axle out of a 2" black iron pipe. They cost about $75.

[xRequiem]

You can simulate an axle deadlift by making some ghetto fat grips out of duct tape or by sliding a pvc pipe over the barbell. The pvc method is best because the fat bar keeps the center of gravity about an inch further away from your body than you're accustomed to. You can also, of course, make an axle out of a 2" black iron pipe. They cost about $75.

I like the pvc method. Would 2" work?

I've got a long ways to go on my conventional deadlift and I'm sure you understand that I want to be able to complete at least one round of the deadlift medley if im going to make the drive and pay the fees.

Pin press up 13lbs over last weeks and 303 squats up 6lbs.

[Drew50]

You can simulate an axle deadlift by making some ghetto fat grips out of duct tape or by sliding a pvc pipe over the barbell. The pvc method is best because the fat bar keeps the center of gravity about an inch further away from your body than you're accustomed to. You can also, of course, make an axle out of a 2" black iron pipe. They cost about $75.

sliding pvc pipe over the barbell would mean you'd need a 3ish inch pipe to fit over the collars unless of course you are talking about removing a collar first but I don't know if that can be done or should be done

[BigJon55]

sliding pvc pipe over the barbell would mean you'd need a 3ish inch pipe to fit over the collars unless of course you are talking about removing a collar first but I don't know if that can be done or should be done

I move the collar off and on every deadlift day since I started training for strongman. On some of the higher quality bars you can't just take a collar off though. So it wouldn't work for everyone.

[xRequiem]

Going to pick up some pipe insulation to mimic fat gripz.

Took yesterday off. Jacked my neck up at work on Wednesday and was able to lift on Thursday without any problems. Not lifting didn't seem to help so i'll be lifting tomorrow.

Might be changing gyms. Apparently the Y has a trap bar and 2 flat benches, 1 incline, 1 decline, 1 squat rack, 1 smith and a plethora of old school free weight machines. Gym I go to now how 1 bench, squat rack, smith and exclusively cam machines. Doesnt even have a real leg press.

[trancebreak]

Nice lifting as usual man. So RTS generalized intermediate working for your ADD needs?

[xRequiem]

RTS W4D4

Conventional Rack Pull (below knee) Work up to x3 @9 (Load Drop) 4-6% Fatigue
315x3 @ 8
365x3 @ 8
405x3 @ 8 PR
425x3 @ 8 PR
455x3 @ 9 e 1rm PR 511
425x3 @ 9

J.M. Press Work up to x6 @9 (Load Drop) 4-6% Fatigue
135x6
165x6
190x6 @ 8 PR
200x6 @ 8.5 e 1rm PR 250
190x6 @ 8.5

Heavy Ass Rows
135x5
155x5
185x5
205x5 PR
185x5

KCC 2x25 @ 100

Birthday gainz.

I'll compare this to week 2 later but good lawd dem gains. Think I did 185x6 @ 9 on jm press then lololol. Updated numbers.

Intensity Block starts Monday. Dropping from 4x to 3x frequency. Am ready to strong

[xRequiem]

RTS W5D1

Wrapped Squat w/belt Work up to x3 @9 (Load Drop) 4-6% Fatigue
365x3 @ 8
395x3 @ 8.5 e 1rm 449
375x3 @ 8
375x3 @ 8.5

Bench (touch and go) Work up to x7 @10 (Load Drop) 4-6% Fatigue
195x7 @ 9.5 e 1rm 244

Close Grip Bench Work up to x5 @8 (Repeat) 4-6% Fatigue
185x5 @ 8
185x5
185x5
185x5
195x5 @ 8
195x5 @ 8.5

Ton of band pull aparts/shoulder dislocates and a short race on the wind jammer.

Couldn't fatigue on close grip. ****ing suck at tng now. Might drop it for another movement.

[musclehead09]

RTS W5D1

Wrapped Squat w/belt Work up to x3 @9 (Load Drop) 4-6% Fatigue
365x3 @ 8
395x3 @ 8.5 e 1rm
375x3 @ 8
375x3 @ 8.5

Bench (touch and go) Work up to x7 @10 (Load Drop) 4-6% Fatigue
195x7 @ 9.5 e 1rm

Close Grip Bench Work up to x5 @8 (Repeat) 4-6% Fatigue
185x5 @ 8
185x5
185x5
185x5
195x5 @ 8
195x5 @ 8.5

Couldn't fatigue on close grip. ****ing suck at tng now. Might drop it for another movement.

Good stuff in here! Nice 395x3 squat

[xRequiem]

Good stuff in here! Nice 395x3 squat

thanks! good job on your meet as well. I've got to compete one day this year.

looking back at my top squat set it was definitely an 8 but felt higher due to taco bell ****s and lack of mp3 player. glad to get in some good volume today.

my depth is also fuarking awesome. somehow squat 2-3 inches below parallel now. no idea how it happened.

[SmallLats]

Good squats man. Mirin close grip.

[xRequiem]

RTS W5D2

Competition Raw Bench Work up to x3 @9 (Load Drop) 4-6% Fatigue
220x3 @ 8
240x3 @ 9.5 e 1rm 264
225x3 @ 9

Deadlift w/belt Work up to x3 @9 (Load Drop) 4-6% Fatigue
405x1 @ 9
405x1 @ 9.5 conventional

Pull ups 3x5
HRL x 10,8,8,8,8
DB Rows 3x10

Went in feeling good but once I realized I left my bar at home I knew dl were going to suffer. Apparently I get 100lbs out of my TPB. Second set of 405 was conventional which is a very good indicator it's moving in the right direction considering my 1 rm is 425.

Didnt weigh myself but at work I weighed in at 192 with clothes, radio, and after eating a large lunch putting me under 187 still. Going to try and rack up some volume on Saturdays session and enjoy two consecutive days off afterwards.

Annnnnd 240x3 is a 15lb pr. 225x3 was a pr when I started. Basically hit it for 2 sets and a 15lb pr

[xRequiem]

my teetays are sore

[xRequiem]

RTS W5D3

5 minute on incline treadmill
dynamic warm ups

2ct Pause Squat Work up to x4 @9 (Load Drop) 4-6% Fatigue
275x4 @ 7
315x4 @ 8.5
335x4 @ 9 e 1rm 390

Pin Press (chest level) Work up to x4 @9 (Load Drop) 4-6% Fatigue
165x4 @ 8
195x4 @ 9
185x4 @ 8 e 1rm 220
185x4 @ 9

Snatch Grip SLDL Work up to x5 @8 (Repeat) 4-6% Fatigue
135x5
185x2 **** this

Triceps
Biceps
Lats
Rear delts

quad/it band static stretch and light db lunges
10 minutes on incline tread mill

Not the day I was looking for. Ate oatmeal for break but immediately after eating it I was even hungrier with no time to eat again and set around to wait for it to settle. Not to mention my mp3 player is broked.

blegh and my neck pain flared up again after squats causing me to ditch any back off sets

[xRequiem]

GPP & Conditioning

10 minute ab wheel: 28 - cut it off here

10 barbell rows: 72 reps

1 set of db swings and 1 set of unilateral db press

wagon pulling with the girls.

not what i anticipated. short of time since family got here early. ab wheels killed my elbows and didnt feel 'em in the core

[xRequiem]

ugh do I has lift tmr

[xRequiem]

RTS W6D1

5 minute incline tread milla an dynamic stretches

Squat w/belt, wraps Work up to x4 @9 (Load Drop) 6-9% Fatigue
375x4 @ 10
405x4 @ 9 e 1rm 471
370x0 @ F U

Bench (touch and go) Work up to x4 @9 (Load Drop) 6-9% Fatigue
195x4 @ 8
215x4 @ 8.5
215x4 @ 9

Close Grip Floor Press Work up to x6 @8 (Repeat) 6-9% Fatigue
170x5 @ 8
185x5 @ 8
185x5 @ 8.5
185x5 @
195x5 @ 8.5
205x5 @ 8.5

10 minute incline tread mill and static stretching.

Jacked up on the 4th rep of 375 or it woulda been @ 8. Misloaded my back off sets so I just said **** it

Also forgot my chucks s o everything was bare foot. 195 and 205 were prs on floor press. never did hit a 9 lol.

OHHHHHHHHHHHHH ANDDDD BEST SQUAT E 1RM ALL CYCLE BY 20lbs!!!!!!!!!!!!!!!!

[Mitch666]

how are you liking rts?

[psychodiver9]

Nice squats man. Impressive

[xRequiem]

how are you liking rts?

honestly dont see myself even thinking about other routines at this point. typically ill get bored and start looking at what other people are doing. this might be the longest program ive stuck with lolz

Nice squats man. Impressive

ty <3

[xRequiem]

When
Saturday, Oct 11, 2014
Where
Carrollton, Texas (map)
Description
Meet Director: Robert Gallegos
Phone: 512-919-9056
Email: robgall21@gmail.com
Location: Carrollton, Texas

Events: Full Power, Bench only, Deadlift only
Start time: 9am
Category: Raw, Classic, Single ply

Entry form: Coming soon!

2014 IPL World Qualifier with Class 1 total
IPL Worlds will be held Nov 5-9 in Las Vegas!

2015 National Qualifier with a Class 1 total.
Raw, Classic Raw, and Single Ply Nationals will be held in Las Vegas July 2015

Men's Classification chart: Link

Women's Classification chart: Link

[HoneyBadger300]

Strong work going on in here. Definitely made me look up rts. Fighting through all those injuries will pay off in a big way!

[SmallLats]

Haven't checked in here in awhile man. I really enjoy your write ups though and it looks like some solid work being done in here.

[xRequiem]

RTS W6D2

Competition Raw Bench Work up to x4 @9 (Load Drop) 6-9% Fatigue
205x4 @ 8
227.5x4 @ 9.5 e 1rm
old man stole my bench

Deadlift w/belt Work up to x4 @9 (Load Drop) 6-9% Fatigue
405x4 @ 7.5
455x4 @ 9
420x0
420x0

Military Work up to x5 @8 (Repeat) 6-9% Fatigue
95x5
120x5 @ 8
120x5 @ 8.5

2ct Pause Squat Work up to x6 @8 (Repeat) 6-9% Fatigue
225x6
275x6 @ 8
275x6 @ 8
275x6 @ 9

Rushed last few set of 2 ct and military as well as super set the two. Don't know whats wrong with dls. Much better than last week though.

[baugust]

When
Saturday, Oct 11, 2014
Where
Carrollton, Texas (map)
Description
Meet Director: Robert Gallegos
Phone: 512-919-9056
Email: robgall21@gmail.com
Location: Carrollton, Texas

Events: Full Power, Bench only, Deadlift only
Start time: 9am
Category: Raw, Classic, Single ply

Entry form: Coming soon!

2014 IPL World Qualifier with Class 1 total
IPL Worlds will be held Nov 5-9 in Las Vegas!

2015 National Qualifier with a Class 1 total.
Raw, Classic Raw, and Single Ply Nationals will be held in Las Vegas July 2015

Men's Classification chart: Link

Women's Classification chart: Link

Hey man. Do you live in Texas? I actually saw this meet and was considering signing up. I was hoping to do my first meet towards the end of this year and this was one of my options.

[baugust]

RTS W6D1

5 minute incline tread milla an dynamic stretches

Squat w/belt, wraps Work up to x4 @9 (Load Drop) 6-9% Fatigue
375x4 @ 10
405x4 @ 9 e 1rm 471
370x0 @ F U

Bench (touch and go) Work up to x4 @9 (Load Drop) 6-9% Fatigue
195x4 @ 8
215x4 @ 8.5
215x4 @ 9

Close Grip Floor Press Work up to x6 @8 (Repeat) 6-9% Fatigue
170x5 @ 8
185x5 @ 8
185x5 @ 8.5
185x5 @
195x5 @ 8.5
205x5 @ 8.5

10 minute incline tread mill and static stretching.

Jacked up on the 4th rep of 375 or it woulda been @ 8. Misloaded my back off sets so I just said **** it

Also forgot my chucks s o everything was bare foot. 195 and 205 were prs on floor press. never did hit a 9 lol.

OHHHHHHHHHHHHH ANDDDD BEST SQUAT E 1RM ALL CYCLE BY 20lbs!!!!!!!!!!!!!!!!

Legit squats, man. You may have mentioned this earlier in your log, but do you squat high bar or low bar?

Also, I'm sure this is part of the RTS program, which I am unfamiliar with, but would you mind explaining what the various descriptions are that you include with your lifts (i.e. "Load Drop", "6-9% fatigue", "@ 8.5" etc.)?

Keep up the good work!

[xRequiem]

Legit squats, man. You may have mentioned this earlier in your log, but do you squat high bar or low bar?

Also, I'm sure this is part of the RTS program, which I am unfamiliar with, but would you mind explaining what the various descriptions are that you include with your lifts (i.e. "Load Drop", "6-9% fatigue", "@ 8.5" etc.)?

Keep up the good work!

Thanks for dropping by

this article sums it up in a quick read: http://forum.reactivetrainingsystems...ged-April-2014
if you have any more questions i'll help you to the best of my knowledge!

Hey man. Do you live in Texas? I actually saw this meet and was considering signing up. I was hoping to do my first meet towards the end of this year and this was one of my options.

Yep, living in Corsicana. I'm assuming you are from TX too. DFW area?

Strong work going on in here. Definitely made me look up rts. Fighting through all those injuries will pay off in a big way!

TM kicked my ass a few months ago and left me with two injuries. Managed to heal up fairly quick and started RTS. I'm sure learning what caused those injuries has helped me to prevent any more. Only issue now is some minor ITBS. Which is great because around week 4 i would have labeled it severe ITBS.

Haven't checked in here in awhile man. I really enjoy your write ups though and it looks like some solid work being done in here.

Pfffft you're the one running smolov