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  1. #1
    Registered User xRequiem's Avatar
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    Another Stab At Getting Strong

    Intro: I'll come back to this when I'm not feeling so lazy

    Training since beginning RTS:

    RTS Intermediate Routine Week 1 Day 1

    Beltless Squats
    275x4
    315x4
    335x4 @ 8.5

    Comp Bench Press
    135x4
    155x4
    175x4 @ 8
    185x4 @ 9

    3ct Pause Bench
    135x5
    155x5 @ 8.5

    Tricep Rope Pushdowns
    100 4x12
    Rope Hammer Curls
    100 4x12

    Tricep Pushdowns
    50 4x15
    Cable Curls
    50 4x15


    RTS Intermediate Routine Week 1 Day 2

    Beltless Sumo Deadlifts
    335x4
    405x4 @ 8.5

    Pin Press
    135x5
    155x5
    165x5 @ 9

    Front Squats
    185x6
    235x6
    255x6 @ 9

    Calf Press
    270 3x12

    Decline Sit-ups
    15 3x12


    RTS Intermediate Routine Week 1 Day 3

    Pin Squats
    315x5
    365x5
    385x5 @ 8.5

    Push Press
    135x6
    155x6 @ 8

    Touch And Go Bench
    135x6
    165x6
    190x6 @ 9

    Lat Pulldowns
    140 3x8

    Facepulls
    80 3x12


    RTS Intermediate Routine Week 1 Day 4

    Beltless Deficit Sumo Deadlift
    315x5
    365x5 @ 8

    Beltless Sumo Deadlift
    425x2
    475x2

    Close Grip Bench Press
    135x6
    165x6
    195x6 @ 9.5

    Snatch Grip SLDL
    145x6
    165x6

    DB Curls
    25 3x12

    Single Arm Tricep Extensions
    3x12
    Hammer Curls
    30 2x10

    Tricep Extensions
    20 2x20


    RTS Intermediate Routine Week 2 Day 1

    Squats
    315x5
    345x5
    365x5 @ 8.5
    345x5 @ 7.5
    345x5 @ 8.5

    Comp Bench
    160x6
    175x6
    185x6 @ 8.5
    195x5 @ 9
    185x5 @ 8
    185x5 @ 8.5

    2ct Pause Bench
    155x6
    165x6 @ 9
    155x6 @ 8.5
    155x6 @ 8
    155x6 @ 8.5


    RTS Intermediate Routine Week 2 Day 2

    Sumo Deadlifts
    385x5
    425x5 @ 8
    405x5 @ 8
    405x5 @ 8.5

    Pin Press
    165x3
    185x3 @ 8.5
    175x3 @ 8
    175x3 @ 8.5

    303 Tempo Squats
    185x7
    185x7
    185x7 @ 9

    Dips 2x15
    DB Curls 30 2x10


    RTS Intermediate Routine Week 2 Day 3

    Beltless Squats
    315x4
    365x4
    385x4 @ 8.5
    360x4 @ 7.5
    360x4 @ 7.5
    360x4 @ 7.5

    Touch And Go Bench Press
    160x7
    185x7
    200x5 @ 8
    190x7 @ 8.5

    Notes: raised safeties and kept hitting them. Could have gotten 7 @ 9 or 9.5.

    OHP
    115x7
    135x7
    145x7 @ 9
    135x7 @ 9
    trying to get strong again

    training log
    https://forum.bodybuilding.com/showthread.php?t=178444371&p=1605861201#post1605861201
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  2. #2
    Registered User xRequiem's Avatar
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    RTS Intermediate Routine Week 2 Day 2

    Beltless 2" Block Pulls
    405x4
    455x4
    495x4 @ 9
    470x4 @ 9.5

    JM Press
    95x7
    95x7
    95x7
    95x7

    DB Rows
    100x8
    100x8
    100x8
    trying to get strong again

    training log
    https://forum.bodybuilding.com/showthread.php?t=178444371&p=1605861201#post1605861201
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  3. #3
    Registered User xRequiem's Avatar
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    RTS Intermediate Routine Week 3 Day 1

    Squats
    365x3
    405x3 @ 8.5
    365x3 @ 8
    365x3 @ 7.5 (beltless)
    365x3 @ 8    (beltless)

    Comp Bench Press
    165x3
    185x3
    205x3 @ 7.5
    225x3 @ 9.5
    205x3 @ 8
    205x5 @ 9

    3ct Pause Bench Press
    165x5 @ 9

    Had to cut it short due to my kids acting a fool. Aside from time restraints I'm feeling strong. Can't wait for my Pioneer belt to come in. Using a **** nylon belt rn.
    trying to get strong again

    training log
    https://forum.bodybuilding.com/showthread.php?t=178444371&p=1605861201#post1605861201
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  4. #4
    Registered User xRequiem's Avatar
    Join Date: Nov 2010
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    RTS Intermediate Routine Week 3 Day 2

    Sumo Deadlifts
    425x3 (beltless)
    475x3 @ 8
    435x3 @ 7 (beltless)
    435x3 @ 8 (beltless)
    435x3 @ 7.5 (beltless)

    Low Pin Press (feet up)
    135x4
    155x4
    175x4 @ 8.5
    160x4 @ 8
    160x4 @ 8
    160x4 @ 8

    Beltless Front Squats
    185x5
    225x5
    255x5 @ 7
    275x5 @ 8

    Another rushed session.
    trying to get strong again

    training log
    https://forum.bodybuilding.com/showthread.php?t=178444371&p=1605861201#post1605861201
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