Week 9 Day 4
Pause DL
175 x 3 @ 8
165 x 5 @ 9
160 x 5 @ 8
160 x 5 @ 9
Close Grip T&G bench
Skipped
Stopped there. Really tired.
[youtube]zK0ueAifmko[/youtube]
Printable View
Week 9 Day 4
Pause DL
175 x 3 @ 8
165 x 5 @ 9
160 x 5 @ 8
160 x 5 @ 9
Close Grip T&G bench
Skipped
Stopped there. Really tired.
[youtube]zK0ueAifmko[/youtube]
Week 10 Day 1
Squat
175 x 2 @ 8.5
130 x 5, 5, 5, 5, 5, 5
Bench
127 x 2 @ 10
92 x 5, 5, 5, 5, 5, 5, 5
OHP
65 x 7, 7
Chins
bw 89.1 x 8, 6, 6
Absolute sh*t benching. 1st rep T&G then next a grind @ 10. Only 2 kg up from last cycle 3 months ago, and reps looked better last cycle. Time for new programming on bench. Good squats tho.
[youtube]XOsczHVqS9I[/youtube]
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In on log, we're kind of close to the same body size 5'7, 200-210ish and seem to have similar goals
[QUOTE=ECGordyn;1624651791]
Time for new programming on bench. Good squats tho.
[/QUOTE]
Up for smolov or smolov jr?
It's pretty much guaranteed to move you up at least a little even if you fail the program halfway through. And you can keep training the rest of your lifts as you are now
[QUOTE=SaviorSelfJT;1624827051]In on log, we're kind of close to the same body size 5'7, 200-210ish and seem to have similar goals
Up for smolov or smolov jr?
It's pretty much guaranteed to move you up at least a little even if you fail the program halfway through. And you can keep training the rest of your lifts as you are now[/QUOTE]
Thanks for following man. You keep a log?
Actually yeah I've been looking at Smolov Jr. It looks manageable for a cycle in Jan. Also considering Candito advanced bench. Cheers
Week 10 Day 2
DL
195 x 2 @ 8.5
145 x 5, 5, 5, 5, 5, 5
Bench 2ct
105 x 5, 5, 5
Squat
150 x 3, 3
Good DL. 195 was my max 6 months ago, pulled a slow single then. Today's double moved much better. Otherwise feeling beat up and tired this week. Glad all this volume work is finished.
[youtube]ulMPxrbJ-qM[/youtube]
[youtube]aPu-na9hbAY[/youtube]
[QUOTE=ECGordyn;1624837101]Thanks for following man. You keep a log?
Actually yeah I've been looking at Smolov Jr. It looks manageable for a cycle in Jan. Also considering Candito advanced bench. Cheers[/QUOTE]
Was going to paste a link, but I see you've found it already. Never looked at that candito program, but kinds looks pretty similar to a full smolov cycle. Volume block, intensity block, then max
Those deadlifts above looked really smooth. I see back at the start of your log you have a video of a 355 deadlift, these reps look way easier with 75 extra pounds
Week 10 Day 3
Pin squat
160 x 2 @ 9
140 x 5, 5
Low pin bench
120 x 2, 2
Larsen
105 x 6, 6
Ok session. Pin bench same weight as last week with 1 rep short. Heavy pin squat felt clunky but that seems to happen when I have an extra day off. It is what it is.
[youtube]D2uZJ4Ht4WI[/youtube]
I've never seen pin squats before, but they look a lot harder than a normal squat. none of dat dere stretch reflex/bounce
I checked youtube and canditos is doing them with a half squat position with > 1RM for some reason. Looks like a rack pull but with the weight on your back lol [url]https://www.youtube.com/watch?v=j_zAoI_Gyuw[/url]
Btw if you give me a heads up that you start smolov or another bench program, I might run it too at the same time if you want to suffer together
[QUOTE=SaviorSelfJT;1625275153]I've never seen pin squats before, but they look a lot harder than a normal squat. none of dat dere stretch reflex/bounce
I checked youtube and canditos is doing them with a half squat position with > 1RM for some reason. Looks like a rack pull but with the weight on your back lol [url]https://www.youtube.com/watch?v=j_zAoI_Gyuw[/url]
Btw if you give me a heads up that you start smolov or another bench program, I might run it too at the same time if you want to suffer together[/QUOTE]
Calgary Barbell has a good discussion of pin squats too.
[youtube]R8AjxwsHDZU[/youtube]
Candito's starting at the bottom in that vid you linked, which I think isn't ideal because it's harder to find the right groove. Starting at the top and squatting down to the pins is the best way. Same with pin bench.
In any case, pin squats are harder even than pause squats, which I love doing too.
Sure I'll hit you up if I start Smolov. I made a spreadsheet already. Probably in 3-4 weeks I'll plan to start that, as I'm currently peaking for the forum competition we've got going on: [url]https://forum.bodybuilding.com/showthread.php?t=178946481[/url]
I'll test maxes around the 27th, then pivot for a week or two and start real programming again after that.
Week 10 Day 4
Pause DL
180 x 2 @ 9
165 x 4, 4, 4
CG bench
115 x 4, 4, 4, 4
Tough deadlifts.
[youtube]QksZtXbFbR8[/youtube]
[youtube]xS5mN2Gh9s0[/youtube]
Week 11 Day 1
Squat
185 x 1 @ 10
135 x 4, 4, 4, 4
Really tough squat. Expected it to be < @ 9 but no. Pushed the rest of today to tomorrow.
[youtube]hclTVVUcIoQ[/youtube]
Week 11 Day 1.2
Bench
135 x 1 @ 10
97 x 4, 4, 4, 4, 4
OHP
62 x 6, 6, 6
Chins
bw 89.3 x 8, 8, 6
Matched previous bench PR. At least I didn't get weaker on that lift, and with some luck I'll break it by 2-5 kg. Felt like I might have had 137 today at a true grinder 10 but left it there.
[youtube]r5GKM5KMRmU[/youtube]
Just realized I wasn't subbed to your log. Good stuff man.
I saw you post somewhere that you're going to be running some different programming starting next year. What do you have planned?
[QUOTE=CW47;1625648863]Just realized I wasn't subbed to your log. Good stuff man.
I saw you post somewhere that you're going to be running some different programming starting next year. What do you have planned?[/QUOTE]
Still deciding on the specifics, but long term goals are: (1) start front squatting and weighted chins, (2) train row and OHP more seriously, (3) continue building up the big 3.
Kind of feeling like I want a mental break after this peak, so might just do some GPP for a week or so before starting anything serious again.
Looking at Smolov Jr. or Candito advanced bench for bench, plus some of Nuckols 28 programs for squat and DL.
Week 11 Day 2
DL
205 x 1 @ 10
150 x 4, 4, 4, 4
2ct bench
115 x 2, 2, 2
Squat
140 x 4, 4, 4
Good sh*t. DL pr.
[youtube]rozrkH5NmU4[/youtube]
Nice lift, you kept good form the whole way through. Neutral back, no hitching, no stop etc.
Just curious, how many reps of 405 do you think you could do? Trying to get a feeling of how that projects to a 1rm
[QUOTE=SaviorSelfJT;1625765343]Nice lift, you kept good form the whole way through. Neutral back, no hitching, no stop etc.
Just curious, how many reps of 405 do you think you could do? Trying to get a feeling of how that projects to a 1rm[/QUOTE]
Thanks man.
Depending on the day, 4-5 reps of 405 / 182. 2 weeks ago pulled that for 3 at around RPE 8.5, so just estimating. Mike Tuscherer's Rpe-percentage chart is a good guide.
Week 11 Day 3
Bench
137 x 1 @ 10
100 x 4, 4, 4
Low pin bench
115 x 3, 3
Completely off program today. Decided to only do bench today as I'm still sore from heavy DL two days ago. Felt good warming up so decided to try a PR. Got it!
[youtube]rmU_X8Jh5T4[/youtube]
Squat
150 x 4, 4
Bench
110 x 4, 4
DL
170 x 2, 2
Nothing serious, just touching some 80%s today before starting taper on Tuesday.
[youtube]E09tU0mX6Bc[/youtube]
[youtube]IuTgnrV9V5g[/youtube]
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Taper Week Day 1
Squat
170 x 1
150 x 2, 2, 2
Bench
125 x 1
115 x 2, 2, 2
Crusty as usual first day back.
[youtube]y2RUOkZUS6s[/youtube]
[youtube]ajyEH0EjbJ4[/youtube]
Good work! This should put you in a good position to attempt some PR's. ;)
Taper Week Day 2
DL
190 x 1
170 x 2, 2
Bench
115 x 1, 1, 1, 1
Heavy opener DL. A bit of knee pain left side past few days.
[youtube]3XjEvHrsBlo[/youtube]
[QUOTE=CW47;1626304623]Good work! This should put you in a good position to attempt some PR's. ;)[/QUOTE]
Cheers man, I'll try. Always get a bit nervous when I'm facing a top weight.
Very unremarkable peak day. Failed 190 squat, and couldn't unrack 135 bench. DL peak maybe tomorrow or maybe I'll just settle on my last max from 10 days ago, 205.
Final numbers for the year: 185 / 137 / 205 at around 88.5 bodyweight. +25 kg on squat, +17 kg on bench, +35 kg on DL. Overall I'm satisfied with that, all things considered. I'm healthy enough to continue to enjoy training in my home gym, and that's more important than any total set of numbers.
Going forward, I'm considering several things: (1) cut 5-8 kgs, (2) continue training seriously on powerlifting programs, (3) train for fun and hypertrophy using a variety of lifts, gradually building a wider base (and ultimately a higher peak). No real commitment to any one of those options yet so we'll see what I finally decide.
[youtube]pQnL5Gimbpw[/youtube]
Squat
150 x 4 @ 8
130 x 5, 5, 5
Bench
115 x 4 @ 9
Reverse Grip Bench
80 x 8
85 x 8, 8
OHP
50 x 10, 10
Weighted Chins
+2.5 = 92.9 x 6, 6, 6
Test run of new program today, RTS powerbuilding template, not an adaptive one
DL
190 x 1
210 x fail
170 x 4 @ 8
150 x 5, 5, 5
CG Bench
95 x 8, 8, 8
Inverted Row
bw x 8
+5 x 8
+10 x 8
+15 x 8
+10 x 8, 8
Squat
130 x 5, 5, 5
Ooh I spy reverse grip bench, weird pattern to get used to but I've never quite had a pec pump like it.
[QUOTE=WolfRose7;1627079993]Ooh I spy reverse grip bench, weird pattern to get used to but I've never quite had a pec pump like it.[/QUOTE]
Yeah I used to like it back in my first months lifting, then just forgot about it until I saw it in the RTS template. Will keep it and see how it plays out. Feels almost like close grip with range of motion and touch point. Sore front delts like I haven't had in a long time.
[QUOTE=ECGordyn;1627080703]Yeah I used to like it back in my first months lifting, then just forgot about it until I saw it in the RTS template. Will keep it and see how it plays out. Feels almost like close grip with range of motion and touch point. Sore front delts like I haven't had in a long time.[/QUOTE]
I read somewhere that it hits your chest harder than pretty much any kind of bench variation (incline, wide etc). I did it for a while but it got to the point where it hurt my hands from the tactile pressure of the bar. It kind of makes all the weight rest in the one bony part of your palm. If I started doing them again I'd probably wear gloves or something
[QUOTE=SaviorSelfJT;1627140603]I read somewhere that it hits your chest harder than pretty much any kind of bench variation (incline, wide etc). I did it for a while but it got to the point where it hurt my hands from the tactile pressure of the bar. It kind of makes all the weight rest in the one bony part of your palm. If I started doing them again I'd probably wear gloves or something[/QUOTE]
I read 30% more activation in clavic head of pecs compared to 5% more for incline bench. If sternal and abdominal heads are working the same, then that would be a lot more total activation.
Yeah it does hurt my wrists but not terribly bad after 1 session. Longer term, we'll see.
Is there any particular reason why you're not doing an adaptive template? Do they actually have some templates that are adaptive, and other that are not? Just curious because the adaptive aspect is what's really intrigued me about RTS programming.
And yes, it will be interesting to see how the reverse grip bench feels after doing it for a few weeks. Hopefully you can give it a good run without any issues.
[QUOTE=CW47;1627290403]Is there any particular reason why you're not doing an adaptive template? Do they actually have some templates that are adaptive, and other that are not? Just curious because the adaptive aspect is what's really intrigued me about RTS programming.
And yes, it will be interesting to see how the reverse grip bench feels after doing it for a few weeks. Hopefully you can give it a good run without any issues.[/QUOTE]
Mainly because I always wait before spending money on anything new. I want to see reviews before I buy. I also don't know how adaptive it is and not yet sure if it's worth the money. I can just follow TRAC's recommendations and increase 1 set occasionally.
The PDF that you get when you buy the adaptive services is static. I'm loosely following one of those I found.
I’ve seen lots of pay for programs (blast your bench, the lilliebridge program, prom deadlift, Spoto bench system and I’m sure more than I’m not thinking of)
The programs are never customized to the individual and they’re all based off of principles that are well known in the training world. And the problem with one size fits all programs is that as you get more advanced you tend to have unique needs that other people don’t have.
Seems to me like it’s a waste of money to buy a program unless it comes with individual coaching
[QUOTE=ECGordyn;1627306813]Mainly because I always wait before spending money on anything new. I want to see reviews before I buy. I also don't know how adaptive it is and not yet sure if it's worth the money. I can just follow TRAC's recommendations and increase 1 set occasionally.
The PDF that you get when you buy the adaptive services is static. I'm loosely following one of those I found.[/QUOTE]
Got it. That makes perfect sense. They published a new YouTube video yesterday that may give you an idea of how to adjust the programming on your own.
[url]https://www.youtube.com/watch?v=STGHQV3ySyI[/url]
[QUOTE=SaviorSelfJT;1627307653]I’ve seen lots of pay for programs (blast your bench, the lilliebridge program, prom deadlift, Spoto bench system and I’m sure more than I’m not thinking of)
The programs are never customized to the individual and they’re all based off of principles that are well known in the training world. And the problem with one size fits all programs is that as you get more advanced you tend to have unique needs that other people don’t have.
Seems to me like it’s a waste of money to buy a program unless it comes with individual coaching[/QUOTE]
Yeah, I hear you, and I'm 100% with you on that. At the same time, if a person's not 'advanced' (and most of us aren't) there are definitely things that can be learned from paid programs. I could see the value in purchasing a program as a learning tool for someone that's at more of an intermediate stage - to more fully grasp the intricacies those principles.
[QUOTE=CW47;1627311473]
Yeah, I hear you, and I'm 100% with you on that. At the same time, if a person's not 'advanced' (and most of us aren't) there are definitely things that can be learned from paid programs. I could see the value in purchasing a program as a learning tool for someone that's at more of an intermediate stage - to more fully grasp the intricacies those principles.[/QUOTE]
That's a fair point, for what its worth I paid for the "practical programming" ebook myself and thought it was worth the money. I'm more referring to the ebooks that just contain a straight up program and nothing else
[QUOTE=CW47;1627311473]Got it. That makes perfect sense. They published a new YouTube video yesterday that may give you an idea of how to adjust the programming on your own.
[url]https://www.youtube.com/watch?v=STGHQV3ySyI[/url]
Yeah, I hear you, and I'm 100% with you on that. At the same time, if a person's not 'advanced' (and most of us aren't) there are definitely things that can be learned from paid programs. I could see the value in purchasing a program as a learning tool for someone that's at more of an intermediate stage - to more fully grasp the intricacies those principles.[/QUOTE]
I saw that vid. Jim's tutorial is really, really useful, and could be expanded into a longer guide for RPE.
[QUOTE=SaviorSelfJT;1627312273]That's a fair point, for what its worth I paid for the "practical programming" ebook myself and thought it was worth the money. I'm more referring to the ebooks that just contain a straight up program and nothing else[/QUOTE]
Books about programming more generally and the science of training are definitely useful. As you said, just buying a paid program with no guidance or understanding of how it works isn't the best way to go.
If you run a program/template for a couple of cycles, pay attention and track every detail, you'll gradually learn to coach yourself. For recreational lifters we just need patience and consistency. Competitive athletes need a quicker, more direct route to the same end goal, so they buy coaching.
Bench
110 x 5 @ 9
E1RM 131.5
Bench T&G
100 x 8, 6, 7
Inverted Row
bw +10 x 10, 10, 10
OHP
50 x 10, 10, 10
Weighted Chins
bw +5 = 95.2 x 6, 5, 4
DB flies
10s x 20, 20
Reverse DB flies
10s x 15, 12
Turkish Get Up
8kg kettlebell x 2, 2, 2 reps each side
Comp. Squat
150 x 5 @ 8
130 x 6, 6, 6
Walking lunges, total reps per set
16kg x 20, 10, 10, 10, 10, 8, 8
RDL
130 x 6, 6, 6
Gliding leg curl
bw x 12, 12, 12
KB swings
16kg x 15, 15, 15
Top squat moved great. Walking lunges f*king hurt. Good sh*t. Still learning form on gliding leg curl and kb swing.
[youtube]pLS4YpOv5mE[/youtube]
[youtube]2ahYWM0yDT8[/youtube]
[youtube]HsspODTW4is [/youtube]
Nice squatting! I've always found lunges to be a really difficult and brutal exercise, so that many reps is super impressive. I'm definitely going to have to try out the Gliding Leg Curl.
Didn't know you were doing this until now. Subbed!
Reverse Grip Bench
85 x 8, 8
Larsen
95 x 8, 8
Inverted Row
+15 x 8, 8, 8
OHP
52 x 10, 10, 10
Weighted Chins
+5 = 95.2 x 6, 5, 5
Front Raises
8kg KB x 10, 10
DB Curls
10 x 10, 10
Turkish Get Up
8kg x 2, 2, 2 reps each side
Only bad thing about reverse grip is I have to go light.
Squat Beltless
130 x 8, 8, 8
MSSGDL Beltless
130 x 8, 8, 8
Walking Lunges kettlebell
16kg x 20, 14, 14, 12, 8, 6, 8, 6 = 88 total reps
Gliding Leg Curl
bw x 8, 8, 10
Single Leg RDL
16kg x 12, 12, 12 reps each leg
Dedicated leg day is rough. Feels like being a novice again, one day to hit one muscle group hard. It works, but feels more fatiguing than the full body I was running all last year. Could also be that I'm cutting now.
[youtube]BrFOXhM49c8[/youtube]
[youtube]6HgL4boCPZk[/youtube]
Yup lower days suck 😂.
Doing one right now, it's not even particularly hard but it's just not as fun when you aren't benching
Yeah, why is benching so much fun? Lol
I’d be willing to bet you felt more fatigued cause of cutting. IMO you’ve done harder workouts before without mentioning that. And from my experience if I don’t eat enough calories I feel fatigued without even having to train lol
I guess cutting + total volume. 12,000 kgs lifted yesterday according to RTS app. Slept great tho
[QUOTE=ECGordyn;1628171333]I guess cutting + total volume. 12,000 kgs lifted yesterday according to RTS app. Slept great tho[/QUOTE]
Do you ever take caffeine before lifting? 160mg an hour or so before lifting is a lifesaver for me
[QUOTE=SaviorSelfJT;1628177793]Do you ever take caffeine before lifting? 160mg an hour or so before lifting is a lifesaver for me[/QUOTE]
No because I lift in late afternoon, start at 5pm usually. Caffeine kills my sleep if I take it after 2-3 pm.
Comp. Bench
115 x 4 @ 10
E1RM 130
T&G Bench
100 x 6, 6, 6, 6
Inverted Row
+15 x 10, 10, 10
OHP
55 x 8, 8, 8
Weighted Chins
+5 = 95.0 x 6, 6, 5
DB Flies, 14.2 db & 16 kb alternated each set
8, 8
DB Reverse Flies
10s x 15, 12
Turkish Get Ups kettlebell
8kg x 2, 2, 2, 2
Good presses!
How did those OHPs feel after benching?