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  1. #691
    WOATbrah of peace :) sooby's Avatar
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    Week 1 Day 2 - RTS/ES Programming

    1.5 inch Deficit Deadlift

    257.5 lbs x 6 @5
    237.5 lbs x 8 @5
    237.5 lbs x 8 @5.5
    237.5 lbs x 8 @6

    NOTES: Not sure how accurate the RPE is here lol, but I guess the main thing here is that I've loaded some weight but it wasn't something over the top at all. More like a warm-up set. Will ramp up the intensity in the upcoming weeks.

    Paused OHP

    127.5 lbs x 6 @7.5
    120 lbs x 8 @8
    115 lbs x 7 @8.5 (woops)
    105 lbs x 5 @8.5 (double woops)

    NOTES: Meant to do the backoffs at 3x8 but with OHP i always underestimate how badly my triceps die when doing anything over 6 reps, probably have to drop it anywhere from 10-15 lbs each set to account for this.

    Bulgarian Split Squats

    35 lbs x 12 @6
    40 lbs x 12 @7

    NOTES: 35 and 40 lb dumbbells on each hand, 12 is the total reps, so 6 reps each leg. Had some major adductor DOMS so went a bit easier on these.

    DB Flat Bench - 55 lbs x 15/5/5/5/5/5 (myo-reps)
    Lat Pulldown - 80 lbs x 60 (7 minutes, multiple sets)
    DB Fat Grip Curls - 25s x 16/16/14 (total reps including both arms)

    Additional NOTES: Good session overall. Major DOMs in the legs but tried to make the best of it. Things moved well. Fat grip DBs are fkin crazy, mad forearm pump and the hands get tired. With the damn COVID-19 I predict my gym will probably shut down within a week so for now I'll go to the gym until it shuts down. I'm pretty sure there will be some private gyms that are open but meh. Just taking extra precautions like wiping down every piece of equipment, even got some antibacterial chalk lying around that I'm using. Not living with any elderly and so far in Toronto the risk is still extremely low and the majority of gyms are still open. So I'm just gonna monitor the news plus I don't live with any elderly people and not really going out aside from that. Gonna work from home a few days out of the week as well. Gyms are 50% less packed so that is a good thing. If my gym does shut down there is an apartment gym that has some DBs, a leg press, bench, lat pulldown, cable row. Not the most equipment but I think it should be adequate for maintenance. Maybe even try to do some more cardio to get my work capacity up.

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  2. #692
    WOATbrah of peace :) sooby's Avatar
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    lol, guess I'm necroing this thread

    Cliffs:

    - Did home workouts with bands and dumbbells during lockdown, but felt de-motivating, still forced myself to do them
    - Gained like 20-25 lbs from March to August, can now fill in the 93kg class sadly (weighed in at 204 lbs today lmaoo), gonna try and lose it slowly though
    - Gyms opened about 6 weeks ago, slowly gaining my strength back, hoping it doesnt close back down
    - Bench, squats and OHP feel great, deadlifts not so much
    - Tweaked my back on deads last week, but feel mostly better now, gonna take it easy slightly though
    - Will test out some rep maxes next week, I possibly see some OHP and Bench PRs, squats probably not, deadlifts definitely not
    - May post some random footage later of some of my workouts
    - Will start a new program soon, happy to lift again
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  3. #693
    WOATbrah of peace :) sooby's Avatar
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    Deadlift



    OHP



    Bench

    Last edited by sooby; 09-22-2020 at 01:21 PM.
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  4. #694
    WOATbrah of peace :) sooby's Avatar
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    Did 310 lb squats for 3x3 and 185 lbs bench for 3x8

    felt good, might do some rep max testing next week




    Think I can maybe do 325 lbs on squat for 5-7 reps maybe

    Bench if I did TnG instead of paused maybe 225 for 5-6 reps
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  5. #695
    Time is Muscle ECGordyn's Avatar
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    Originally Posted by sooby View Post
    Did 310 lb squats for 3x3 and 185 lbs bench for 3x8

    felt good, might do some rep max testing next week




    Think I can maybe do 325 lbs on squat for 5-7 reps maybe

    Bench if I did TnG instead of paused maybe 225 for 5-6 reps
    Deep squats, look good. Is it high bar?

    Pause bench all the way mane.

    What program are you going to run?
    Currently running Calgary programming again: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1618375061&viewfull=1#post1618375061
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  6. #696
    WOATbrah of peace :) sooby's Avatar
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    Originally Posted by ECGordyn View Post
    Deep squats, look good. Is it high bar?

    Pause bench all the way mane.

    What program are you going to run?
    yup high bar. I'm probably going to run something similar to what I was planning to run before the gyms shut down. Don't have the program set in stone but I'll post it in the next week or so. More so my own program based on RTS/ES principles from Mike Tuchscherer
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  7. #697
    Time is Muscle ECGordyn's Avatar
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    Originally Posted by sooby View Post
    yup high bar. I'm probably going to run something similar to what I was planning to run before the gyms shut down. Don't have the program set in stone but I'll post it in the next week or so. More so my own program based on RTS/ES principles from Mike Tuchscherer
    Several people lately using RTS principles. Suffolk, Wolf, me, probably others too who don't post journals here
    Currently running Calgary programming again: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1618375061&viewfull=1#post1618375061
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  8. #698
    WOATbrah of peace :) sooby's Avatar
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    hit a nice big PR on OHP, also included some squats in here that moved well

    kinda surprised I was able to get 7 @ 145 lbs
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  9. #699
    WOATbrah of peace :) sooby's Avatar
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    hit another nice PR on deadlifts. could have probably gotten an 8th rep but didn't want to push it anymore since I haven't deadlifted heavy in 2-3 weeks, so I'll just take these small victories. I've had some right glute/hip issues stemming from december of last year moving on until the gyms were closed. They sort of surfaced again (although manageable) but went to see a physio. Started doing some exercises to strengthen them and now I don't really feel them as much anymore. I would notice it the most during deadlifts where the slight pain would be completely on my right side, but didn't really feel it much at all which is a good sign. Imbalances and being sedentary can be a bitch sometimes
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  10. #700
    WOATbrah of peace :) sooby's Avatar
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    hit a nice bench PR here, surprised I got 9 reps with 215, could have possibly grinded out 10 but would have been iffy and had no spotter. so called it.

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  11. #701
    WOATbrah of peace :) sooby's Avatar
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    325x10

    actually surprised I got this many reps. moved faster than it did in my head. I think it was my cardio that was the more limiting factor here lol because I was dying after and "safeties" were too low so I didn't want to die. probably the last time I go for a "rep max". Just needed to get it off my chest so maybe in a few months from now although I plan to set new PRs.



    Cliffs on plans for future:

    - Recomp down 10-20 lbs over the course of a year
    - Still want to gain strength and get stronger at compound movements
    - Bring up weaker body parts like biceps and upper back
    - Introduce more conditioning via lifting and using the rower 3x a week (would run but it's getting colder, I get the worst shin splints ever and I feel like my legs just give out before my cardio, could use some advice here srs)

    Also RIP pants literally, clenched my gloots harder than a soap dropping prison twink

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  12. #702
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    Dialled that squat right in buddy.. Could have had more let’s see you bust out a four plate squat..!! It’s there anytime you program to hit it.
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