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  1. #61
    Ruslting Jimmies JamesA1990's Avatar
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    Slightly changing routine. Doing the intermediate RTS program, with my own modifications to work on my weaknesses.
    The 3 x per week program works around my rugby training and game day.


    Monday
    Competition squats
    TNG bench
    Row


    Tuesday
    Rugby


    Wednesday
    Competition Bench
    Deadlift
    CG bench / DB bench
    Pin Squats / F Squats


    Thursday
    Rugby


    Friday
    Paused Squat
    Pin Bench
    Glute Ham Raise


    Saturday
    Rugby game day
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  2. #62
    Ruslting Jimmies JamesA1990's Avatar
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    13/4/15


    Squat
    140 kg x 4 @ 8.5
    140 kg x 4 @ 8.5
    140 kg x 4 @ 8.5
    140 kg x 4 @ 9
    140 kg x 4 @ 9
    140 kg x 4 @ 9
    140 kg x 4 @ 9.5


    Incline Bench (tng)
    60 kg x 8
    60 kg x 8
    60 kg x 8
    60 kg x 8


    Cable Machine Row
    4 sets medium


    Face Pulls
    4 sets light


    DB Curls
    4 sets medium
    Last edited by JamesA1990; 04-13-2015 at 08:19 AM.
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  3. #63
    Ruslting Jimmies JamesA1990's Avatar
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    16/4/15


    Competition Bench
    105 kg x 3
    100 kg x 3
    100 kg x 3
    100 kg x 3
    100 kg x 5 @ 9


    Semi Sumo Deadlift
    180 kg x 3
    180 kg x 3
    180 kg x 3
    180 kg x 3
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  4. #64
    Registered User OCDfitness4's Avatar
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    Bench and deadlifts looking strong bro. 300kg would be one heck of a feat.

    Subbed to watch you crush some weights!
    Last edited by OCDfitness4; 04-16-2015 at 09:38 AM.
    Transformation Log With My Twin Brother - http://forum.bodybuilding.com/showthread.php?t=171363331

    Starting weight: 236lbs (May 9th, 2016)

    Gains to come.....
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  5. #65
    Ruslting Jimmies JamesA1990's Avatar
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    Originally Posted by OCDfitness4 View Post
    Bench and deadlifts looking strong bro. 300kg would be one heck of a feat.

    Subbed to watch you crush some weights!
    ^^ Thanks mate.


    20/4/15 Wasnt feeling it, left the gym early. Gotta stop doing this on bad days


    Squat
    140 kg x 3
    160 kg x 2
    140 kg x 3
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  6. #66
    Ruslting Jimmies JamesA1990's Avatar
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    22/4/15 Had a good hard look at myself and recent spree of 'bad days'. It occurred to me as much as i like and believe in the RTS based programs and the RPE scale, i think im just too much of a lil b*tch to know how i really feel on the day.

    At the risk of 'program hoping' - I have made my own program, suited to my needs of having fresh (ish) legs to play rugby on saturdays but as well to get stronger in the powerlifts, my next meet being May 31st.

    The program is heavily DUP / Smolov jr inspired. Looks something like this

    On the 5th week is a deload / work up to openers. Rest of this week ill be 'feeling it out'

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  7. #67
    Ruslting Jimmies JamesA1990's Avatar
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    22/4/15 Getting a feel for the new program before it starts next week. Think i left my belt at my commercial gym lol fml. Reduced the weights but kept sets / reps the same


    Squat (beltless)
    120 kg x 4
    120 kg x 4
    120 kg x 4
    120 kg x 4
    120 kg x 4


    Bench
    95 kg x 4
    95 kg x 4
    95 kg x 4
    95 kg x 4
    95 kg x 4
    95 kg x 4
    95 kg x 4
    95 kg x 4


    Deadlift (beltless)
    180 kg x 1
    180 kg x 1
    180 kg x 1
    180 kg x 1
    180 kg x 1
    180 kg x 1
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  8. #68
    Ruslting Jimmies JamesA1990's Avatar
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    23/4/15

    Another set back. Grade 2 hamstring strain doing beach sprints at training. Anywhere from 2 - 8 recovery.

    Decided its a perfect time to run Smolov jr for my bench. Here we go..
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  9. #69
    Ruslting Jimmies JamesA1990's Avatar
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    24/4/15 Smolov jr week 1 day 3


    100 kg x 4
    100 kg x 4
    100 kg x 4
    100 kg x 4
    100 kg x 4
    100 kg x 4
    100 kg x 4
    100 kg x 4 (filmed)

    edit: note to self; download a new movie maker which doesnt put on this watermark...

    Last edited by JamesA1990; 04-24-2015 at 08:15 AM.
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  10. #70
    Ruslting Jimmies JamesA1990's Avatar
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    25/4/15 Smolov jr week 1 day 4


    105 kg x 3
    105 kg x 3
    105 kg x 3
    105 kg x 3
    105 kg x 3
    105 kg x 3
    105 kg x 3
    105 kg x 3
    105 kg x 3
    105 kg x 3

    + some shoulder mobility work
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  11. #71
    Ruslting Jimmies JamesA1990's Avatar
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    27/4/15 Smolov jr Week 2 Day 1


    92.5 kg x 6
    92.5 kg x 6
    92.5 kg x 6
    92.5 kg x 6
    92.5 kg x 6
    92.5 kg x 6


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  12. #72
    Chocolate nipples of peac Muzzlrpress's Avatar
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    Mirin those deads

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  13. #73
    Ruslting Jimmies JamesA1990's Avatar
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    Originally Posted by Muzzlrpress View Post
    Mirin those deads

    very in!!

    Kinda bummed about my hammy atm, resting everything lower body :/
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  14. #74
    Ruslting Jimmies JamesA1990's Avatar
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    28/4/15 Practice squats and mobility work


    Squats
    10 sets of 10 empty bar
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  15. #75
    Ruslting Jimmies JamesA1990's Avatar
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    29/4/15 Smolov jr Week 2 Day 2. Halfway there and going strong


    Bench
    97.5 kg x 5
    97.5 kg x 5
    97.5 kg x 5
    97.5 kg x 5
    97.5 kg x 5
    97.5 kg x 5
    97.5 kg x 5


    + Some light band pull aparts
    Last edited by JamesA1990; 05-01-2015 at 02:10 AM.
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  16. #76
    Ruslting Jimmies JamesA1990's Avatar
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    30/4/15 Tested out hamstring. Felt like i was compensating for it every rep but got in some good volume so im very happy. All felt like they were ~ RPE 7.5


    Squat
    120 kg x 5
    120 kg x 5
    120 kg x 5
    120 kg x 5
    120 kg x 5
    120 kg x 5
    120 kg x 5
    120 kg x 5
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  17. #77
    Ruslting Jimmies JamesA1990's Avatar
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    1/5/15 Smolov jr Week 2 Day 3


    Bench
    105 kg x 4
    105 kg x 4
    105 kg x 4
    105 kg x 4
    105 kg x 4
    105 kg x 4
    105 kg x 4
    105 kg x 4
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  18. #78
    Ruslting Jimmies JamesA1990's Avatar
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    2/5/15 Smolov jr Week 2 Day 4. + Squats


    Bench
    110 kg x 3
    110 kg x 3
    110 kg x 3
    110 kg x 3
    110 kg x 3
    110 kg x 3
    110 kg x 3
    110 kg x 3
    110 kg x 3
    110 kg x 3


    Squat
    135 kg x 4
    135 kg x 4
    135 kg x 4
    135 kg x 4
    135 kg x 4
    135 kg x 4
    135 kg x 4


    Last edited by JamesA1990; 05-02-2015 at 04:30 AM.
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  19. #79
    Hey it me youtoob celery AshWar's Avatar
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    In on your progress mane! Hope you hit dat dere 7 plates
    Every man should be able to crush offenders penis using his rock solid glutes if he is victim of anal assault attempt

    B/S/D: 315/365x3/470x3
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  20. #80
    Ruslting Jimmies JamesA1990's Avatar
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    Originally Posted by AshWar View Post
    In on your progress mane! Hope you hit dat dere 7 plates
    Thanks m9, working on it!
    Last edited by JamesA1990; 05-03-2015 at 08:50 PM.
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  21. #81
    Ruslting Jimmies JamesA1990's Avatar
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    4/5/15


    Squat
    130 kg x 6
    130 kg x 6
    130 kg x 6
    130 kg x 6
    130 kg x 6
    130 kg x 6
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  22. #82
    Ruslting Jimmies JamesA1990's Avatar
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    5/5/15 Smolov jr Week 3 Day 1


    Bench
    97.5 kg x 6
    97.5 kg x 6
    97.5 kg x 6
    97.5 kg x 6
    97.5 kg x 6
    97.5 kg x 6


    + Some band pull aparts, chins and curls

    + rugby training
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  23. #83
    Ruslting Jimmies JamesA1990's Avatar
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    6/5/15


    Squatted 145 a few times and it felt like 180

    legs so damn sore, left the gym. Squats one day and sprints the next day = srs DOMS
    Last edited by JamesA1990; 05-07-2015 at 09:05 AM.
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  24. #84
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    7/5/15 Smolov jr Week 3 Day 3


    Was strapped for time before rugby so couldnt do all my sets, did 1 set with slingshot to make up for some lost volume


    Bench
    110 kg x 4
    110 kg x 4
    110 kg x 4
    110 kg x 9 (slingshot)
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  25. #85
    Ruslting Jimmies JamesA1990's Avatar
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    11/5/15 Smolov jr complete. Some extra rest days were taken because of rugby and recovery but all workouts complete.


    Bench
    115 kg x 3
    140 kg x 1 (slingshot)
    150 kg x 0 (slingshot)
    115 kg x 3
    115 kg x 3
    115 kg x 3
    115 kg x 3
    115 kg x 3
    115 kg x 3
    115 kg x 3
    115 kg x 3
    115 kg x 3


    Deadlift
    140 kg x 5
    180 kg x 3
    220 kg x 1
    Last edited by JamesA1990; 05-12-2015 at 06:37 AM.
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  26. #86
    Ruslting Jimmies JamesA1990's Avatar
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    12/5/15


    Deadlift
    140 kg x 3
    180 kg x 3
    180 kg x 3
    180 kg x 3
    180 kg x 4
    180 kg x 5
    220 kg x 1
    200 kg x 3


    Last edited by JamesA1990; 05-12-2015 at 07:02 PM.
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  27. #87
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    13/5/15


    Bench
    100 kg x 7
    100 kg x 6
    100 kg x 6
    100 kg x 6
    100 kg x 6
    100 kg x 6


    T Bar Rows
    3 Sets medium
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  28. #88
    Ruslting Jimmies JamesA1990's Avatar
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    15/5/15 Smolov Jr test day. I consider it a huge success. Went from shoulder impingement and getting stapled with 120 kg and ended up with a (very ugly) paused 140 kg. Very happy. Going to keep up the high frequency benching.


    Bench (paused)
    100 kg x 3
    120 kg x 1
    130 kg x 1
    135 kg x 1
    140 kg x 1 New PR


    Squats Felt easy. Didnt use safeties cos im just that badass
    140 kg x 3
    160 kg x 2
    180 kg x 1
    190 kg x 1








    Last edited by JamesA1990; 05-15-2015 at 10:01 PM.
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  29. #89
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    20/5/15 Both bench and squats finally starting to find their groove, feelsgoodman


    Bench (2 count pause)
    100 kg x 5
    100 kg x 5
    100 kg x 5
    100 kg x 5
    100 kg x 5
    100 kg x 10 (tng + slingshot)
    100 kg x 10 (tng + slingshot)


    Squat
    140 kg x 5
    140 kg x 5
    150 kg x 5 (5RM PR)
    Last edited by JamesA1990; 05-20-2015 at 05:50 AM.
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  30. #90
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    21/5/15 GPP day before rugby

    Band Pull-aparts
    Pullups
    T Bar rows
    Tricep pushes
    Curls
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