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
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Thread: Another Stab At Getting Strong
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05-26-2020, 07:49 AM #1
Another Stab At Getting Strong
trying to get strong again
training log
https://forum.bodybuilding.com/showthread.php?t=178444371&p=1605861201#post1605861201
For uneventful videos of me lifting
https://www.instagram.com/jawn.mcintyre/
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05-26-2020, 02:46 PM #2
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
100x8trying to get strong again
training log
https://forum.bodybuilding.com/showthread.php?t=178444371&p=1605861201#post1605861201
For uneventful videos of me lifting
https://www.instagram.com/jawn.mcintyre/
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05-29-2020, 04:50 PM #3
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
For uneventful videos of me lifting
https://www.instagram.com/jawn.mcintyre/
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05-30-2020, 09:18 AM #4
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
For uneventful videos of me lifting
https://www.instagram.com/jawn.mcintyre/
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06-01-2020, 09:00 AM #5
RTS Intermediate Routine Week 3 Day 3
Pause Olympic Squats
275x5
285x5
295x5
Touch And Go Bench Press
185x8
185x8
185x10
Hammer Strength Shoulder Press
140x8
160x8
170x8
180x8
Low Rows
140 3x8
Did this while visiting OK. Didn't focus on RPE but more on getting some volume in as I didn't have my gear.Last edited by xRequiem; 06-01-2020 at 09:06 AM.
trying to get strong again
training log
https://forum.bodybuilding.com/showthread.php?t=178444371&p=1605861201#post1605861201
For uneventful videos of me lifting
https://www.instagram.com/jawn.mcintyre/
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06-03-2020, 12:42 PM #6
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06-03-2020, 03:22 PM #7
2" Deficit Sumo Deadlift
385x5
425x5
475x5 @ 8.5 PR
425x5 @ 8
Pause Close Grip Bench Press
165x5
185x5
195x5 @ 8.5
185x5
185x5 @ 8.5
Stiff Leg Snatch Grip Deadlift
185x5
205x5
225x5
Da fuq? Feeling unbelievably strong.
Bench was a struggle with my sunburn. I might be able to out pull my all time PR this year!Last edited by xRequiem; 06-03-2020 at 06:03 PM.
trying to get strong again
training log
https://forum.bodybuilding.com/showthread.php?t=178444371&p=1605861201#post1605861201
For uneventful videos of me lifting
https://www.instagram.com/jawn.mcintyre/
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06-05-2020, 03:39 PM #8
RTS Intermediate Routine Week 4 Day 1
Squats
365x4
405x4 @ 8
370x4 @ 8
370x1 - hit pins and called it
Top set was between 8-8.5. i tweaked my knee during warm ups. This is my first time squating in my new belt so I had trouble getting comfortable.
Comp Bench Press
185x4
210x4 @ 8.5
190x4 @ 7.5
195x4 @ 8
200x4 @ 8.5
2ct Pause Bench Press
185x3
190x3
200x3 @ 9
185x3 @ 8
185x3 @ 8
185x3 @ 8
185x3 @ 8
My benching today was similar to a diesel engine. Keep feeling better the longer I did it.trying to get strong again
training log
https://forum.bodybuilding.com/showthread.php?t=178444371&p=1605861201#post1605861201
For uneventful videos of me lifting
https://www.instagram.com/jawn.mcintyre/
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06-06-2020, 10:02 AM #9
RTS Intermediate Routine Week 4 Day 2
Sumo Deadlift
425x4
495x4 @ 8.5
450x4 @ 8
450x3 @ 9.5
No straps on last set. I'm going to continue with straps; however I will be incorporating some grip training. Without straps I would rip my hands greatly reducing the amount of volume.
Pin Press (mid range)
185x2
195x2
205x5 @ 9.5
195x2 @ 9.5
Tempo Squats
185x6
195x6
205x6
Plate pinches - 3 sets with 35 bumper plates
2 sets with 25 bumper plates
Just realized this is a 4-6% fatigue and not a 6-9%. Oh well, I'm pretty beat.trying to get strong again
training log
https://forum.bodybuilding.com/showthread.php?t=178444371&p=1605861201#post1605861201
For uneventful videos of me lifting
https://www.instagram.com/jawn.mcintyre/
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06-06-2020, 10:04 AM #10
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06-08-2020, 02:44 PM #11
RTS Intermediate Routine Week 4 Day 3
Squats
295x3
365x3
405x3
435x3 @ 8.5
405x3 @ 7 (Beltless)
Touch And Go Bench Press
185x4
215x4 @ 9
200x4 @ 8
Close Grip Incline Bench
135x6
140x6
145x6
Short on time. On the flip side....IM FEELING STRONG. The 405 Beltless set felt like I could have grinded out 8. Excited. As. ****.Last edited by xRequiem; 06-08-2020 at 04:56 PM.
trying to get strong again
training log
https://forum.bodybuilding.com/showthread.php?t=178444371&p=1605861201#post1605861201
For uneventful videos of me lifting
https://www.instagram.com/jawn.mcintyre/
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06-09-2020, 03:05 PM #12
RTS Intermediate Week 4 Day 4
2" Sumo Block Pull
425x3
495x3
525x3 @ 8.5
495x3
495x1 - Beltless and strapless...my hips blew up
JM Press
95x6
105x6
105x6
105x6
Barbell Row
155x6
185x6
205x6 @ 8.5
185x6
185x6
Calf Press
270 3x20trying to get strong again
training log
https://forum.bodybuilding.com/showthread.php?t=178444371&p=1605861201#post1605861201
For uneventful videos of me lifting
https://www.instagram.com/jawn.mcintyre/
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06-12-2020, 09:24 AM #13
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06-12-2020, 02:28 PM #14
RTS Intermediate Routine Week 5 Day 1
Squats
405x3
425x3 @ 8.5
395x3
395x3
395x10 @ 10 (Beltless)
Notes: Apparently my belt being too tight was hindering my ability to squat! This is huge. Today I had zero drive in the gym and I managed a huge comeback PR.
Touch And Go Bench Press
165x7
185x7
Paused Close Grip Bench Press
165x5
185x5
Pec hurts, well what I have of a pec. Funny how I didn't notice I was missing a pec until years of lifting and it never bothered me until recently. Part of me feels like I have a degenerative disease. Who knows.trying to get strong again
training log
https://forum.bodybuilding.com/showthread.php?t=178444371&p=1605861201#post1605861201
For uneventful videos of me lifting
https://www.instagram.com/jawn.mcintyre/
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06-13-2020, 03:48 PM #15
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06-14-2020, 10:26 AM #16
Competition Bench Press
185x3
210x3
230x3 @ 9
215x3 @ 9
Sumo Deadlift
405x3
475x3 @ 8.5 (straps)
450x3 @ 8
450x3 @ 8 (hold on final rep)
Push Press
135x5
145x5
145x5
145x5
Front Squat
225x5
245x5
275x5trying to get strong again
training log
https://forum.bodybuilding.com/showthread.php?t=178444371&p=1605861201#post1605861201
For uneventful videos of me lifting
https://www.instagram.com/jawn.mcintyre/
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06-16-2020, 03:13 PM #17
2ct Pause Squat
275x4
315x4
365x4 @ 8
365x4 @ 9
345x4 @ 8.5
345x6 @ 9
Pin Press
185x4
205x4 @ 9
195x4 @ 9
Trap Bar Deadlift
225 10x5
Calf Raises
135 3x20
Video of squats - https://www.youtube.com/watch?v=hY2O1EWD2UgLast edited by xRequiem; 06-17-2020 at 05:14 AM.
trying to get strong again
training log
https://forum.bodybuilding.com/showthread.php?t=178444371&p=1605861201#post1605861201
For uneventful videos of me lifting
https://www.instagram.com/jawn.mcintyre/
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06-19-2020, 04:05 PM #18
RTS Intermediate Routine Week 6 Day 1
Beltless Squats
325x4
385x4
425x6 @ 9 PR!
395x4 @ 8.5
395x4 @ 8.5
Touch And Go Bench Press
185x7
205x7
215x7 @ 10
195x7 @ 8.5
195x7 @ 10
Pause Close Grip Bench
185x5 @ 8
185x5 @ 8
185x5 @ 8trying to get strong again
training log
https://forum.bodybuilding.com/showthread.php?t=178444371&p=1605861201#post1605861201
For uneventful videos of me lifting
https://www.instagram.com/jawn.mcintyre/
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06-20-2020, 12:52 PM #19
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06-21-2020, 08:27 AM #20
RTS Intermediate Routine Week 6 Day 2
Comp Bench Press
190x4
210x4
225x4 @ 9
210x4 @ 8.5
210x4 @ 8
Sumo Deadlift
425x4
475x4 @ 7.5
425x4 @ 8 (remove straps remaining sets)
425x4 @ 8.5
OHP
115x6
135 3x6
Olympic 2ct Pause Squat
225 3x6
Plate pinches with 35s
Came in expecting more than I could give on the deadlift. Bench moved just fine contrary to norm. Not to upset. Wife wanted to drink last night and I had to wake up early to back up an old *** server.
Thanks man. Sometimes I just feel like I have a cheat code for squat and deadlift. Thinking the gains are a result of volume and "muscle memory". Can't recall all my old rep PR but I know I'm already within 10-20% of them on squat and deadlift. Bench is still 25%+ away.
In other news, I received a promotion and huge raise at work. We recently moved back to Texas from Vermont and my employer let me stay on. My prior employer here in Texas found out I was back and made a new position for me - cyber security admin and matched my current pay. Told my employer in Vermont so they threw money bags, training, travel and an even better title - senior systems/cyber security admin - at me. Hard to beat that especially with a 100% remote job.trying to get strong again
training log
https://forum.bodybuilding.com/showthread.php?t=178444371&p=1605861201#post1605861201
For uneventful videos of me lifting
https://www.instagram.com/jawn.mcintyre/
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06-23-2020, 03:14 PM #21
Beltless Squat
405x2 (belt)
405x2
455x2 @ 9
420x2 @ 7.5
420x2 @ 8.5
Notes: can't get comfortable wearing a belt on squats.
2ct Pause Bench
190x2
210x2
215x2 @ 8.5
205x2 @ 8
205x2 @ 8
Barbell Row
185x6
185x6
185x6
Video of first 420x2 set - https://youtu.be/MZ1LsifVlz4trying to get strong again
training log
https://forum.bodybuilding.com/showthread.php?t=178444371&p=1605861201#post1605861201
For uneventful videos of me lifting
https://www.instagram.com/jawn.mcintyre/
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06-26-2020, 03:33 PM #22
Beltless Squat
405x1
430x1
455x1 @ 8.5
Easy.
Paused Bench Press
205x1
225x1
240x1 @ 9
Misgrooved on 240 and it was hideous.
Sumo Deadlift
425x1
475x1
535x1 @ 8.5
Slow but smooth.
Going to test in 4/5 days. Need to go when less people are in the gym. Excess conversations caused difficulty focusing. Goals for mock meet are:
445/475/495
235/250/260
495/545/565
Anything over a 1300 will feel great.trying to get strong again
training log
https://forum.bodybuilding.com/showthread.php?t=178444371&p=1605861201#post1605861201
For uneventful videos of me lifting
https://www.instagram.com/jawn.mcintyre/
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06-28-2020, 10:02 AM #23
Beltless Squat
365x1
Comp Bench
195x1
Sumo Deadlift
425x1
That's it. Everything moved well despite feeling beat up. Will test comp lifts on Tuesday or Wednesday depending on how I feel. Wish I had some smelling salts.trying to get strong again
training log
https://forum.bodybuilding.com/showthread.php?t=178444371&p=1605861201#post1605861201
For uneventful videos of me lifting
https://www.instagram.com/jawn.mcintyre/
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06-30-2020, 02:13 PM #24
Mock Meet
Squats
455x1 @ 8
475x1 @ 9
495x1 @ 9
Comp Bench Press
245x1 @ 9.5
Sumo Deadlift
535x1 @ 8.5
565x1 @ 8.5
605x1 @10 PR
Got hunger after squats distracting me on bench. Managed to reign back focus and do well on deadlifts. This is ~50 off my best squat, ~70 off best bench and +20 on deadlift. Keep in mind I used straps today where as I never used them 4 years ago. I feel my deadlift is also 50-70 off what it used to be. Fun to think I had a 660 pull in me with straps.
Have to reevaluate my goals for the year and build a new training block. Will continue RTS after a 2 week deload. This time with my own programming using the more modern approach with a daily single.Last edited by xRequiem; 06-30-2020 at 02:40 PM.
trying to get strong again
training log
https://forum.bodybuilding.com/showthread.php?t=178444371&p=1605861201#post1605861201
For uneventful videos of me lifting
https://www.instagram.com/jawn.mcintyre/
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07-03-2020, 09:22 AM #25
RDL
225x8
275 2x8 - PR
315x5 - PR
Barbell Row
185x8
225 2x8 - PR
DB Curl
30 2x8
Tricep Extension
30 2x8
Reverse DB Flies
15 3x12
Seated Calf Raise
45 3x12
Dip + Pec Minor Dip
BW 2x8trying to get strong again
training log
https://forum.bodybuilding.com/showthread.php?t=178444371&p=1605861201#post1605861201
For uneventful videos of me lifting
https://www.instagram.com/jawn.mcintyre/
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07-04-2020, 09:26 AM #26
RTS Volume Block Week 1 Day 1
Beltless Squat
405x1
435x1 @ 8
325 4x8
Comp Bench Press
210x1
220x1 @ 8
165 4x8
Hammer Curl
25 3x12
Reverse DB Flies
15 3x12trying to get strong again
training log
https://forum.bodybuilding.com/showthread.php?t=178444371&p=1605861201#post1605861201
For uneventful videos of me lifting
https://www.instagram.com/jawn.mcintyre/
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07-05-2020, 10:00 AM #27
RTS Volume Block Week 1 Day 2
Beltless Sumo Deadlift (stiff bar no straps)
425x1
475x1 @ 8
355 4x8
OHP
95x10
105x10
115x10
125x10
130x10
Barbell Calf Raises
130x15
185 2x15trying to get strong again
training log
https://forum.bodybuilding.com/showthread.php?t=178444371&p=1605861201#post1605861201
For uneventful videos of me lifting
https://www.instagram.com/jawn.mcintyre/
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07-07-2020, 03:05 PM #28
RTS Volume Block Week 1 Day 3
Beltless 2ct Pause Squat
275x4
335x4
365 4x4
Paused Close Grip Bench Press
155x8
165x8
175x8
200x1
215x1 @ 8
Barbell Row
185 3x8trying to get strong again
training log
https://forum.bodybuilding.com/showthread.php?t=178444371&p=1605861201#post1605861201
For uneventful videos of me lifting
https://www.instagram.com/jawn.mcintyre/
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07-08-2020, 03:03 PM #29
RTS Volume Block Week 1 Day 4
2ct Pause Bench
165x6
185x6 @ 8
205x3 @ 8.5
210x3 @ 8
Beltless Pause Sumo Deadlift (deadlift bar)
425x4 @ 8.5
440x3 @ 8.5
455x1 @ 8
475x3 @ 8.5
JM Press
95 4x8
PR on pause pulls by default. Last set was supposed to be 1 rep but it felt easy.trying to get strong again
training log
https://forum.bodybuilding.com/showthread.php?t=178444371&p=1605861201#post1605861201
For uneventful videos of me lifting
https://www.instagram.com/jawn.mcintyre/
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07-09-2020, 03:33 PM #30
RTS Volume Block Week 1 Day 5
Beltless Front Squat
225x5
275x5
315x5 @ 8
325x5 @ 8.5
335x5 @ 8.5
RDL
315x6
335x6 @ 7.5
365x6 @ 8
405x6 @ 9
BtN Press
95 3x8trying to get strong again
training log
https://forum.bodybuilding.com/showthread.php?t=178444371&p=1605861201#post1605861201
For uneventful videos of me lifting
https://www.instagram.com/jawn.mcintyre/
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