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    RTS Volume Block Week 2 Day 2 Beltless Sumo...

    RTS Volume Block Week 2 Day 2

    Beltless Sumo Deadlift (stiff bar)
    475 2x1
    505x1 @ 8 (straps)
    405 5x6 (3 sets with straps)

    OHP
    95x8
    115x8
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    31
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    2,245

    RTS Volume Block Week 2 Day 1 Beltless Squat...

    RTS Volume Block Week 2 Day 1

    Beltless Squat
    365x1
    405x1
    455x1 @ 8
    365 5x6

    Comp Bench
    190x1
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    31
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    2,245

    RTS Volume Block Week 1 Day 5 Beltless Front...

    RTS Volume Block Week 1 Day 5

    Beltless Front Squat
    225x5
    275x5
    315x5 @ 8
    325x5 @ 8.5
    335x5 @ 8.5

    RDL
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    31
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    RTS Volume Block Week 1 Day 4 2ct Pause Bench...

    RTS Volume Block Week 1 Day 4

    2ct Pause Bench
    165x6
    185x6 @ 8
    205x3 @ 8.5
    210x3 @ 8

    Beltless Pause Sumo Deadlift (deadlift bar)
    425x4 @ 8.5
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    31
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    RTS Volume Block Week 1 Day 3 Beltless 2ct...

    RTS Volume Block Week 1 Day 3

    Beltless 2ct Pause Squat
    275x4
    335x4
    365 4x4

    Paused Close Grip Bench Press
    155x8
    165x8
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    31
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    2,245

    RTS Volume Block Week 1 Day 2 Beltless Sumo...

    RTS Volume Block Week 1 Day 2


    Beltless Sumo Deadlift (stiff bar no straps)
    425x1
    475x1 @ 8
    355 4x8

    OHP
    95x10
  • Replies
    31
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    2,245

    RTS Volume Block Week 1 Day 1 Beltless Squat...

    RTS Volume Block Week 1 Day 1

    Beltless Squat
    405x1
    435x1 @ 8
    325 4x8

    Comp Bench Press
    210x1
    220x1 @ 8
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    31
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    2,245

    RDL 225x8 275 2x8 - PR 315x5 - PR Barbell...

    RDL
    225x8
    275 2x8 - PR
    315x5 - PR

    Barbell Row
    185x8
    225 2x8 - PR

    DB Curl
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    Mock Meet Squats 455x1 @ 8 475x1 @ 9 495x1...

    Mock Meet

    Squats
    455x1 @ 8
    475x1 @ 9
    495x1 @ 9

    Comp Bench Press
    245x1 @ 9.5
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    2,245

    Beltless Squat 365x1 Comp Bench 195x1 ...

    Beltless Squat
    365x1

    Comp Bench
    195x1

    Sumo Deadlift
    425x1

    That's it. Everything moved well despite feeling beat up. Will test comp lifts on Tuesday or Wednesday depending on how I feel....
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    29,265

    Looking good man. Have you already planned out...

    Looking good man. Have you already planned out your next cycle? If not, you should try the rts generalized intermediate routine if time permits. I've really enjoyed it and definitely gained a lot on...
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    2,245

    Beltless Squat 405x1 430x1 455x1 @ 8.5 ...

    Beltless Squat
    405x1
    430x1
    455x1 @ 8.5

    Easy.

    Paused Bench Press
    205x1
    225x1
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    31
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    2,245

    Beltless Squat 405x2 (belt) 405x2 455x2 @ 9...

    Beltless Squat
    405x2 (belt)
    405x2
    455x2 @ 9
    420x2 @ 7.5
    420x2 @ 8.5

    Notes: can't get comfortable wearing a belt on squats.

    2ct Pause Bench
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    2,245

    RTS Intermediate Routine Week 6 Day 2 Comp...

    RTS Intermediate Routine Week 6 Day 2

    Comp Bench Press
    190x4
    210x4
    225x4 @ 9
    210x4 @ 8.5
    210x4 @ 8

    Sumo Deadlift
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    RTS Intermediate Routine Week 6 Day 1 Beltless...

    RTS Intermediate Routine Week 6 Day 1

    Beltless Squats
    325x4
    385x4
    425x6 @ 9 PR!
    395x4 @ 8.5
    395x4 @ 8.5

    Touch And Go Bench Press
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    2,245

    2ct Pause Squat 275x4 315x4 365x4 @ 8 365x4 @...

    2ct Pause Squat
    275x4
    315x4
    365x4 @ 8
    365x4 @ 9
    345x4 @ 8.5
    345x6 @ 9

    Pin Press
    185x4
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    Competition Bench Press 185x3 210x3 230x3 @ 9...

    Competition Bench Press
    185x3
    210x3
    230x3 @ 9
    215x3 @ 9

    Sumo Deadlift
    405x3
    475x3 @ 8.5 (straps)
    450x3 @ 8
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    Thanks! I can feel a big deadlift coming this...

    Thanks! I can feel a big deadlift coming this year. My goal is 600 for deadlif this year.

    Not sure what my pull is without straps anymore. Definitely need to work on grip or i'll disappointment...
  • Intentionally Using Less Pec During Bench

    Yes, you read the title correctly I'm looking to minimize pec(major) involvement in the bench press. I've lifted for several years but only recently discovered why my left pec is significantly...
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    2,245

    RTS Intermediate Routine Week 5 Day 1 Squats...

    RTS Intermediate Routine Week 5 Day 1

    Squats
    405x3
    425x3 @ 8.5
    395x3
    395x3
    395x10 @ 10 (Beltless)

    Notes: Apparently my belt being too tight was hindering my ability to squat! This is huge....
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