Gaintain to greatness (or at least mediocrity)

[WolfRose7]

Will throw a post below with the copy pasta of my previous 2 blocks training.

Current training Greg Nuckols Program builder.

Week 0, Session 0.1

Pendlay Row, rep goal 5 sets, 35 reps
75kg, 6,6,6,5,5. 28 reps

Comp Bench, deload #
70kg, 5 reps, 4 sets

Medium grip TnG Bench, reverse pyramid, deload #
60 x 6, 55 x 10, 50 x 12

Comp Squat, deload #
90kg, 5 reps, 4 sets

[ECGordyn]

Cool. In. Let's see that greattain turn to gainness.

I like Nuckols' stuff and am interested in seeing it in action.

[WolfRose7]

Cool. In. Let's see that greattain turn to gainness.

I like Nuckols' stuff and am interested in seeing it in action.

Hard to say how much counts as Nuckols with this tbf, guess it depends how well I do

[WolfRose7]

Overview of the last 13 weeks of training, which is basically all my consistent training for a couple of years

End of Block 2, 5 day, mostly vanilla with tweaks.

All times previously
152, 105, 170kg Comp

Start B1 - End B2
115 - 150
85 - 115+
130 - 170 @8.5

Biggest gains were on variations, close grip bench, high bar squat, conventional deadlift all hit lifetime PRs

[WolfRose7]

Session 0.2

Weighted chins, rep goal of 30 over 5 sets
+5kg reps 6, 6, 5, 5, 5

Seated Press, hypertrophy reps to failure
35 x 8, too heavy
32.5 x 10, still a bit heavy
30 x 10
30 x 12, goldilocks

Platz Squats
50 x 10
50 x 10
50 x 10
50 x 12

RDL
90 x 6, bit much back fatigued, left these for next week.

[WolfRose7]

well. this is getting cancelled early lol.

RTS just released low cost templates that auto update based on your data on their tracking app...

Couldn't resist trying one

[ECGordyn]

Those templates look pretty sleek. Which one are you running?

[WolfRose7]

Those templates look pretty sleek. Which one are you running?

Went for the standard 8 week powerbuild as a taster.

Now impatiently waiting for the email and update to app.....

[WolfRose7]

Got my program, I'm not going to copy the pdf lol and mine looks different as the app auto adjusts based on available equipment (no belt squat, SSB or dumbbells )

But did a taster warm up today,
Low pin bench,
70kg, 3 reps, 6 sets, 30s rest.

Wide grip bench
Testing the water here, max grip without pinging hands is 1 finger outside legal.
40kg x 10 x 3
100 x 1, 105 x 1, 110 x 1 @9?

Vids later

Oh also started couch to 10km with gf, might as well log.

Monday
1m jog, 2m walk 8x

Today
1m jog, 2m walk, 6x

[WolfRose7]

Last deload day

https://www.instagram.com/p/CEwpaZNg...d=iyt53v3hk8un

Bench amcrap.
Felt ****, some cold nonsense but went for 100 for reps anyway cuz I wanted too today.

Partly because it gives me a rough idea for my top 4@8 Monday. Mostly because I've never amrap't a hundo before.

Might be more stuff in a bit.

Yesterday played with barbell Bulgarian split squats, 30kg x 12, but light. 3 sets of 10 with 35kg, about right for now

[ECGordyn]

Last deload day

https://www.instagram.com/p/CEwpaZNg...d=iyt53v3hk8un

Bench amcrap.
Felt ****, some cold nonsense but went for 100 for reps anyway cuz I wanted too today.

Partly because it gives me a rough idea for my top 4@8 Monday. Mostly because I've never amrap't a hundo before.

Might be more stuff in a bit.

Yesterday played with barbell Bulgarian split squats, 30kg x 12, but light. 3 sets of 10 with 35kg, about right for now

Good benching, ideal barpath back over the shoulders and up

[WolfRose7]

Good benching, ideal barpath back over the shoulders and up

was just instinct cuz it felt so heavy xD, did a couple sets of 90 x 3 a lil while after that felt rough too.

Probably be fine on Monday, aim is 100 x 4 @8 comp, but I'll take 95-96 first and see how that goes

[ECGordyn]

was just instinct cuz it felt so heavy xD, did a couple sets of 90 x 3 a lil while after that felt rough too.

Probably be fine on Monday, aim is 100 x 4 @8 comp, but I'll take 95-96 first and see how that goes

Maybe take 90 first and then jump to 100, though it might be @9. No need to gas out on warmups.

[WolfRose7]

Maybe take 90 first and then jump to 100, though it might be @9. No need to gas out on warmups.

Would probably be a bit big jump for bench.

I always take an @6, @7 for an @8 target.
So I probably will take 90, 94-96, stop if 4@8, jump again if 4@7

[WolfRose7]

Got bored and decided to start tomorrow's programming with just the Comp squats today.

****ing density squats are a nightmare... Wayyy off target..

Comp Squat
120 x 4 @6.5
127.5 x 4 @8

-14% for 6 sets of 5 reps. 30s rest.

Set 1, 110 x 5 @7
Set 2 110 x 3 @8
Set 2b 105 x 3
Set 3 105 x 5
Set 4 105 x 5
Set 5 105 x 4
Set 6 105 x 3

Rather epic fail on my part.

https://www.instagram.com/p/CEzqOttg...=1wr8cjeczdgns
Top set, don't think this was that bad, certainly not above an 8.

[WolfRose7]

Rest of Day 1.

Density bench = less awful, but still couldn't hit targets

95 x 4 @8
-16% (upped from 14) for 80kg
5 sets, 5 reps
set 6 and 7, 4 reps
set 8, 3 reps @10

Seated Press
70% amrap
30kg, 14 reps
62% for 4 sets of 12
27.5 x 10 x3 sets
27.5 x 8 reps


Update:
Couch to 10k, 2.1
2m on, 2 off, 7x

[ECGordyn]

Those squats look fine, probably feel worse than they look.

Keep track of your tonnage for each week if you're overshooting your targets, in order to keep fatigue under control.

[WolfRose7]

Those squats look fine, probably feel worse than they look.

Keep track of your tonnage for each week if you're overshooting your targets, in order to keep fatigue under control.

They were, it's just the density stuff... couldn't brace and RPE jumped hugely each set

will be logging on trac, so It's all tracked, and it will give me recommended adjustments based on their fatigue question each day

Update: emailed rts, coach got back saying 2 to 3m rest would be reasonable as some people occlude the muscle much quicker or I can stick to 30s and load drop if I think conditioning is my issue.

[MyEgoProblem]

Lol.
Gaintain.. You need gains to tain bruh 😂 work harder and thow more mcDoubles down. Jm style!


In..

[WolfRose7]

Lol.
Gaintain.. You need gains to tain bruh 😂 work harder and thow more mcDoubles down. Jm style!


In..

Do you know where the nearest ****ing McDonald's is to me lmao.

Got meat order arriving tomorrow tho!

[WolfRose7]

Day 2!, Went better, mostly.

RTS PB 1.2

Slingshot Bench

120 x 2 @8.5
107.5 x 3 * 6 sets with 60s rest

Sumo with Belt
130 x 4 @10.5
107.5 x 5 * 6 sets with 90s rest

130 sucked, very out of shape. For once I was actually too narrow.
Widened stance and flared feet out more, drop sets felt decent.

High Bar, Close Stance, Raised Heel Squat
70kg amrap, 20 reps
70 x 12 * 2 sets

Since I got so many on the amrap I kept the weight instead of dropping

[Raigs]

The volume you got going on and the simplicity is nice.

I’m in to see how that program runs you. Haven’t heard much about rts I’ll have to check out this app. Pretty neat it auto updates And all

[WolfRose7]

The volume you got going on and the simplicity is nice.

I’m in to see how that program runs you. Haven’t heard much about rts I’ll have to check out this app. Pretty neat it auto updates And all

Hey man, good to have you on board.

The app is very in depth compared to most, especially when it comes to reviewing blocks and specific lifts alongside assistance. And the whole trac system for fatigue.

The lack of mobile optimisation does put a lot of people off though. Since my programming is preloaded into it for me now it definitely encourages adherence to logging their

[ECGordyn]

Hey man, good to have you on board.

The app is very in depth compared to most, especially when it comes to reviewing blocks and specific lifts alongside assistance. And the whole trac system for fatigue.

The lack of mobile optimisation does put a lot of people off though. Since my programming is preloaded into it for me now it definitely encourages adherence to logging their

Yes the RTS online app is really good. But I find the E1rms to be a bit off.

How does the program adjust for you? Does it adjust number of sets? Reps? Intensities? Exercises?

[MyEgoProblem]

Yes the RTS online app is really good. But I find the E1rms to be a bit off.

How does the program adjust for you? Does it adjust number of sets? Reps? Intensities? Exercises?

The e1 charts are meant to be customised to you in an ideal world.

That being said, the default one is pretty accurate for me. Expect Ohp, 😂 that's likely me tho

[WolfRose7]

Yes the RTS online app is really good. But I find the E1rms to be a bit off.

How does the program adjust for you? Does it adjust number of sets? Reps? Intensities? Exercises?

Mine are pretty accurate mostly.

So the main way it adjusts is exercises based on what equipment you have. Because I don't have DBs or speciality bars like SSB a lot of mine automatically changed when they ran the program on the app. E
It also uses the trac system which logs soreness for multiple muscle groups, motivation to train, and has a whole heart rate thing but I don't use that bit, and that will give you advice on whether to drop volume or raise, I've not used it with the adaptive templates enough yet to see if it actually changes next week's volume.
I have a pdf of the original program, I have all the exercises and days now on the app for me, but each weeks sets don't get loaded until the start of each week.

[WolfRose7]

RTS PB 1.3

Low Pin Bench
100 x 2 @8
90 x 3 * 4, 60s
90 x 3 * 2, 90s

Wide grip Bench
80 x 15 @9
73.5 x 12 @7.5
73.5 x 12 @8
73.5 x 12 @9

Low Pin Squat
125 x 2 @8
110 x 3 @7
110 x 2 *3 @7 (oops)
110 x 3 *3 @7.5-9

For those curious about what the app will look like

Spoiler!

https://imgur.com/a/3pyuNBU

Worked out some 8 week goals based on ERMs and slow increases. These are all ERM goals as I won't be hitting 1@10 anytime soon.

Bench 124
Squat 165
Deadlift 190

[WolfRose7]

RTS PB 1.4

Very tired, work up 2 hours early.
Had some bicep twinges on deads, but went okay overall.
Bench warm up was hard, but got a bit better by 90kg.

2ct Sumo Deadlift
130 x 2 @6
140 x 2 @8

125 x 5 @7
125 x 5 @7
125 x 5 @9 - out of position, bad grip
125 x 5 @8 - bit more rest for this one
2m rest average

TnG Bench
90 x 4 @7
90 x 4 @8

81 x 5 @8
81 x 5 @5.5
81 x 5 @6
81 x 5 @6
81 x 5 @6
81 x 5 @6
60s rest

Just going to write sets out in full, looks better.

Update -
Snatch grip RDL
mostly 60kg for various, trying to get hamstring feel, failed.
did some empy bar and 40kg good mornings, were much better.

[Raigs]

For an early start to the day you went in and got it done. Nice work on the dead’s!

[WolfRose7]

For an early start to the day you went in and got it done. Nice work on the dead’s!

Cheers man, always my weak point even when I give them the most effort.

Not that I am lately haha, Bench ftw.