Doollas Powerlifting Journey V 2.0

[Doollas]

So much thinking involved with your lifting, I can't think outside of work, please explain for idiots?

And BW 244?

I'm a very analytical person breh, so sometimes the whole RTS thing suites me. Sometimes I like a plug and play like Sheiko or Ed Coan, but IMO the way to be truly successful is to eventually customize a given program to the person. RTS is just a way to get there. I can explain anything you want in detail, but I've laid out my own stuff pretty straightforward. If I had to summarize Mike T/RTS methods, it is to use RPE's, fatigue percents, and a template to induce specific changes in a person to help in a given weakness.

The basic RTS system from the manual is awesome. Fairly simple, easily tailored to any program, and fun for a guy like me. I would say that the system is moving more toward a coaching focused system these days: use RTS but what you specifically use from the system is completely based on your weaknesses...this aspect of the whole thing I am just coming around to. I am actually in the process of figuring out how to implement video software and find me weak points to find out what RPE and rep range I should use for each block.

244 BW was after a long weekend of partying and not eating like a real man. I am back to 250ish after eating and partying [less].

[zmcdole]

I'm gonna rep you back I swear. You're always on spread though.

[Doollas]

RDL's x 5 @ 8:
315 @ easy
365 @ 7
415 @ 8
390 @ 7.5
390 @ 8

Pause Squats:
Had a pop in my neck/spine...this is not good. Could not do anything else.

[Juggernaut0]

RDL's x 5 @ 8:
315 @ easy
365 @ 7
415 @ 8
390 @ 7.5
390 @ 8

Pause Squats:
Had a pop in my neck/spine...this is not good. Could not do anything else.

Ouch. Sorry brah. I myself tweaked my back squatting yesterday. Hope you get better soon man. Happy Holidays.

[LegosInMyEgos]

RDL's x 5 @ 8:
315 @ easy
365 @ 7
415 @ 8
390 @ 7.5
390 @ 8

Pause Squats:
Had a pop in my neck/spine...this is not good. Could not do anything else.

I wouldn't be too worried, I can't imagine you doing anything serious to your neck by doing RDL's. Probably just a strain.

[Doollas]

I wouldn't be too worried, I can't imagine you doing anything serious to your neck by doing RDL's. Probably just a strain.

It happened during pause squats...at like 380 (speed reps basically), on the last 1/3 of the movement. It was weird for sure. Still hurts like a mofo today.

[Doollas]

Neck still hurts. Did a few benches with 225 and to get tight enough it hurts. I will bench tomorrow and this weekend, then hopefully start heavy next week.

[Doollas]

*Calling this week 2 because I didn't lift once over break. I have changed my routine around a little so that I can get 4 solid development weeks after coming off these injuries.

Squat w/belt:
3 x 2 x 420 @ 7-8
2 x 2 x 380 @ 7-8
2 x 10 x 330

Speed Deads:
3 x 2 x 405 on deficit
3 x 2 x 405 flat

Tried some abs but was hurting so bad. When I travel, I think it's a combination of poor diet, sleep, sleeping conditions, and boozing, I get this annoying pain in my legs. Can't describe it, but it doesn't go away for a few days.

[Doollas]

Bench x 3 @ 8ish w/6.35%:
275 @ easy
315 @ 8
315 @ 8.5
295 @ 7.5
295 @ 8.5

Floor Press (52 lb chain) x 3 @ 8ish w/5%:
240 @ easy
270 @ 7
270 @ 8
255 @ 7.5
255 @ 8

Pullups:
5 x 8, 8, 8, 6, 6 x bw

One-Arm Machine Pullovers:
2 x 8 x 35

JM Press:
4 x 8 x 115, 145, 165, 165

lower body stretching

[Doollas]

Squat x 2 @ 8 w/5.32%:
420 @ 6
470 @ 7
470 @ 8
445 @ 7
445 @ 7.5
445 @ 7.5
1 x 10 x 330

Speedy Deficit Deads:
6 x 2 x 405

Speedy Deads:
2 x 2 x 405

GHR's:
4 x 6 x BW

Decline Abs:
4 x 6 x 25

Still not back up to where I should be, but form felt awesome and besides being winded like a mofo it was solid session.

[Doollas]

Bench x 3 @ 8 w/6.35%:
275 @ 6
315 @ 7
315 @ 7.5
315 @ 8
295 @ 7
295 @ 7.5
295 @ 8.5 (shorter rest period)

Floor Press (52 lb chain) x 3 @ 8 w/6.5%ish:
225 @ 7
245 @ 7.5
245 @ 7.5
245 @ 8
225 @ 7
225 @ 9 (shorter rest period)
I tripled up my chain instead of doubling it. This took me like 15 min and probably only resulted in an increase of 5 lbs through the movement. I have another idea in mind to get use of the full length (quadrupling and/or elevating my "floor") but we will see.

Pullups:
6 x 8 x bw

JM Press:
4 x 8 x 115, 145, 185, 185

Solid. Should be back to full strength on upper work in 2 weeks.

[LegosInMyEgos]

I need to get fat fast.

otherwise you and dtaps are gonna run away with my 4 plate bench

P.S - if you want more log traffic, you gotta starting being a huge ******* to everyone for no reason (srs)

[Doollas]

I need to get fat fast.

otherwise you and dtaps are gonna run away with my 4 plate bench

P.S - if you want more log traffic, you gotta starting being a huge ******* to everyone for no reason (srs)

My bench is probably sitting about 370 if I maxed this week. Forearms are killing me today. Maybe I'll try ART on them sometime soon.

k will do.

[Doollas]

RDL x 3 @ 8:
405 @ 7
455 @ 8
425 @ 7
425 @ 7
425 x 10 @ 10 lol

That was it. Back was too pumped and had to get ready for a date. Contraband was decent, then had to pee in an awkward cup while driving home up a mountain.

[Doollas]

Pause Bench x 2 @ 9 w/5.71%:
275 @ 6
315 @ 7
335 @ 8
350 @ 9
335 @ 9

CGBP x 4 @ 9:
255 @ easy
275 @ 8
285 @ 8.5
265 @ 8
265 @ 9

DB Shoulder Press:
4 x 8 x 60, 70, 65, 60's

Front Raises:
3 x 8 x 30, 35, 35's

Couple sets bent rows, lots of stretching and foam rolling. Thought about squatting because I didn't the other day, but since it is a lower stress week and I want to hit it hard next week, decided to wait.

Pause on bench is a 3 second, probably like 2*meet pause or so. I was very happy with this and forearms felt fine.

[Doollas]

Squats x 4 @ 9 w/9.8%:
420 @ 7
470 @ 8
510 @ 9.5 (form went off, they were tough regardless)
460 @ 8.5
460 @ 8.5 (wasn't paying much attention to difficulty, stopped here though since I went up to 9.5 and this was around a 8.5)

Deficit Deads x 2 (4" deficit or so):
365 @ easy
415 @ 7
415 @ 7
415 @ 7
415 @ 7
435 @ 7
455 @ 7.5
495 @ 7.5
545 @ 9

So in the RTS manual a volume day he mentions is, "8 x 2 @ 6-7, work up to 1 x 2 @ 8-9". Applying fatigue % to this can get confusing, but if I call the 495 an 8 and say that I'm working up to an 8, then do a set @ 9, this equates to a 5% fatigue. Since I went from 7.5 to 9, I will call this 7.5%.

GHR's:
4 x 7 x bw

Decline Abs:
4 x 7 x 35

Really solid workout. Squats aren't quite up to where they were before injuries/time off. I was up to 470 x 8 and 510 x 5. Deads felt great. Not sure what else.

[Doollas]

Bench x 4 @ 8:
275 @ 7
315 @ 8.5
285 @ 7
285 @ 7

My forearms hurt so bad I quit for the day. Most likely caused by putting too much weight on my hands doing heavy squats the other day. Still hurts today.

[dan_g_28]

Bench x 4 @ 8:
275 @ 7
315 @ 8.5
285 @ 7
285 @ 7

My forearms hurt so bad I quit for the day. Most likely caused by putting too much weight on my hands doing heavy squats the other day. Still hurts today.

I've been dealing with that issue for the last few weeks, too. The pain for me is mostly in my left elbow the week after heavy squats, and it totally messes up my entire week. I really need to work on keeping weight off of my hands during the squat.

[Doollas]

I've dealt with mine for over a year now. It only flares up once every few months. The thing with squats is that some experienced guys say that a portion of the weight should be on your hands/wrists/etc, but if I do that it kills. I think the best way for me is to only use my hands as a stabilizer, pulling the weight forwardish so that it doesn't slide down my delts.

[zmcdole]

[zmcdole]

Where did you go?

[Doollas]

Well I was being a big lazy ass the last half of the week. Today I will do 8-rep squats...maybe go for 480 with belt. This...will...be...difficult. Really gotta get back into it though, this week I'll work my ass off or at least be consistent.

[Doollas]

Squat...
420 x 3
480 x 8 @ 9 (maybe even had 2 reps left, previous best was 470 x 8, 490 x 6. By the end I was purple, nose bleeding, fell down...love squats)
2 x 8 x 420

Speedy Deads x 2:
2 sets 405
4 sets 455
1 set 495 that went pretty quick
1 set 525 that was nearly a grinder...maybe @ 9. Was dissappoint but I had done a lot and was rushing.

GHR's:
4 x 8 x BW

[zmcdole]

480 x 8 is no joke. Beltless? Still hangin around 250bw?

[Doollas]

480 x 8 is no joke. Beltless? Still hangin around 250bw?

With belt, I switched back over at the beginning of the month and will keep it through meet. I feel it was contributing to some of my injury issues. On a long set like that a belt only hurts me though since I can't breath as well (I think). BW is same.

[Doollas]

RDL x 3 @ 8 w/9.68%:
315 @ easy
365 @ 7
415 @ 7.5
465 @ 8
420 @ 7.5
420 @ 7.5
420 @ 7.5
420 @ 8
These were from about 3" off the ground. Felt solid but I could tell I was weak from being sore.

Pause Squat x 2...
4 sets of moderate weight, forearm was killing though and I really want to get some kind of upper back, shoulder, and tricep work in tomorrow so I said F it. Soooooo sore (inner thighs) from 8 rep squats that these weren't doing much anyways. Good to get some movement in though.

[Doollas]

Calling this block 2. I think I'll do some things differently...focus on form, programming, accessory work, injury prevention, etc. Might re start ed coan bench.

Squat:
3 x 3 x 420, 510, 470

Wrist wraps were covered in oil so I was slippery. The bar kept falling down my ****ing back and I'm not sure why. This is something I must work on as it causes me to lean forward in the hole, making the 510 at least one rpe tougher than it should have been.

4" Deficit Deads:
2 x 2 x 405
4 x 2 x 455
1 x 2 x 565

Really solid off floor, lockouts were tough though.

GHR's:
3 x 6 x BW

Decline Abs:
3 x 6 x 25

[Doollas]

January didn't go that great. It started off with me coming off a few injuries (neck, lower back) and ended with me flaring up my foreams worse than they have been in ages. All squats were belted. I'm going to do an analysis like the following each month to track my progress easier. I have an excel that is not that up do date on my progress that I'd like to keep going.

My best sets of the month:

1-3-12:
Squat: 420 x 2 @ 7.5

1-4-12:
Bench: 315 x 3 @ 8
Floor Press (w/chain doubled): 270 x 2 @ 7

1-9-12:
Squat: 470 x 2 @ 7

1-10-12:
Bench: 315 x 3 @ 7
Floor Press (w/chain tripled): 245 x 3 @ 7.5

1-13-12:
RDL: 455 x 3 @ 8

1-15-12:
Pause Bench: 350 x 2 @ 9
CGBP: 285 x 4 @ 8.5

1-16-12:
Squat: 510 x 4 @ 9.5
4" Def Dead: 545 x 2 @ 9

1-18-12:
Bench: 315 x 4 @ 8.5

1-23-12:
Squat: 480 x 8 @ 9.5
Deads: 525 x 2 @ 9

1-26-12:
RDL: 465 x 3 @ 8

1-30-12:
Squat: 510 x 3 @ 9
4" Def Dead: 565 x 2 @ 9.5


Things to work on:

-I've said it a million times, but getting my forearms healthy. Supplements are doing little...I will add some cissus next supp order though. Gotta start stretching, and I think working the muscles in the area helps. Bumshrapnel had suggested a few things in the PLfam thread a week or two ago that I think will help. The biggest thing is just backing off when it flares up on bench. I think trying to not cock my wrists back as much will help. On squat, I will widen my grip and try to get more of the bar and its weight on my back and use my arms only to pull the bar to my back.

-Squat start position. The last few workouts the bar has slid down my back, causing me to lean forward in the hole.

-Flexibility. Doing deficit deads and lots of stretching has improved my deadlift form quite a bit.

-Lockout strength. It's pretty clean that I need to work on my lockouts. I'll replace my first day's deadlift with rack pulls (might figure out a way to do this easier at my gym so I don't make so much racket) and continue RDL's the 2nd day for a month and see how that goes.

-More accessory work. When I was making my greatest gains, I was more consistent with accessory work. GHR's are my go-to on ham's, but I gotta find something better for quads. I should add in shoulders.

-Possibly do Ed Coan bench again.

[Doollas]

RDL from 3" x 2 @ 9:
455 @ 6
5 x 2 x 495 @ 7, 7, 7, 8, 9

Long Pause Squat x 2 @ 8-9 w/9.15%:
420 @ 7
470 @ 8.5
470 @ 9
430 @ 8
430 @ 8
430 @ 8

Was working on bar and hand position...still a work in progress. My one wrist wrap that got in the motor oil is ruined already...not stretch at all lol. These felt good and were about a second longer than my normal pause squats...just long enough for enough pressure to build in my face that I look like a purpleish tomato.

GHR's:
3 x 5 x BW (used less push off and started a little higher than normal making them grinders...liked it that way, will do again)

Decline Abs:
3 x 5 x 35

[Donkeyno9]

I'm a very analytical person breh, so sometimes the whole RTS thing suites me. Sometimes I like a plug and play like Sheiko or Ed Coan, but IMO the way to be truly successful is to eventually customize a given program to the person. RTS is just a way to get there. I can explain anything you want in detail, but I've laid out my own stuff pretty straightforward. .

Do you have the customize given program to particular person spreadsheet? ...... Everyone recovers and responds to a training load differently. Not too many lifters on the internet actually think for themself.
Do you think your elbow pain is biceps tendinitis? Mine got so bad I had to switch to the high bar position.