im going to deadlift 300 kg lol

[JamesA1990]

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

[JamesA1990]

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

[JamesA1990]

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

[OCDfitness4]

Bench and deadlifts looking strong bro. 300kg would be one heck of a feat.

Subbed to watch you crush some weights!

[JamesA1990]

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

[JamesA1990]

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'

[JamesA1990]

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

[JamesA1990]

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..

[JamesA1990]

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...

[JamesA1990]

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

[JamesA1990]

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

[Muzzlrpress]

Mirin those deads

[JamesA1990]

Mirin those deads

very in!!

Kinda bummed about my hammy atm, resting everything lower body :/

[JamesA1990]

28/4/15 Practice squats and mobility work


Squats
10 sets of 10 empty bar

[JamesA1990]

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

[JamesA1990]

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

[JamesA1990]

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

[JamesA1990]

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

[AshWar]

In on your progress mane! Hope you hit dat dere 7 plates

[JamesA1990]

In on your progress mane! Hope you hit dat dere 7 plates

Thanks m9, working on it!

[JamesA1990]

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

[JamesA1990]

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

[JamesA1990]

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

[JamesA1990]

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)

[JamesA1990]

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

[JamesA1990]

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

[JamesA1990]

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

[JamesA1990]

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

[JamesA1990]

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)

[JamesA1990]

21/5/15 GPP day before rugby

Band Pull-aparts
Pullups
T Bar rows
Tricep pushes
Curls