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Rob112^3...That means cubed guys. See what I did?

Swanson52 said:
Glad I'm not the only one that struggles without a handoff; absolutely kills my shoulders.

Good work on your squat/bench day buddy. Watching vid shortly.
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Yea it is like night and day for me. What I was doing today made it easier on the shoulder, but wasted a ton of energy.

Thanks brother
 
Man I've got to start getting handoffs at 225 or I'm in rough shape. Feel like a bytch, but my left shoulder won't go past 365 if I don't start taking a handoff EARLY.
 
I like the first session, man! Squats were goin good I thought till you drifted on your toes on that one.

I think it'll be cool to see what this does for ya.
 
Sean1332 said:
I like the first session, man! Squats were goin good I thought till you drifted on your toes on that one.

I think it'll be cool to see what this does for ya.
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Yea, I gotta get back into the zone and tighten the **** up!

Thanks Sean
 
COMP Bench 4reps @9-10RPE
Comp Dead 3reps @8-9RPE
Primary bench supplement
Squat Supplement

Comp Bench w/pause
Bar x 10
105 x 10
145 x 5
165 x 5
195 x 4@7
215 x 4@8
225 x 4@9
225 x 2-Should have been another 4 until 10. I lost my tightness at the bottom due to the dam left bicep/forarm area. I do feel I picked right bc I certainly didn't only do two bc it was max weight. I brought the 1st down at about .25mph and lost the second one at the bottom and still got it up, and then racked like "SOB!" I feel good like I got the feels right though so I am happy with it. May just add some boards next time if I get sore at the bottom, or just do OHP and comp bench day 3.

Comp Dead
135 x 5
225 x 3
275 x 3
315 x 3@7
365 x 3@8,8,9

OHP
95 x 5, 5, 5, 5, 5
Fast paced until I built some fatigue. Volume assistance.

SSB Low Box Squat
180 x 3, 3, 3, 3, 3, 3
Same idea as OHP.


I feel great about session two bc the only thing that messed up was something out of my control. I also, as noted, have ideas on ways to work around it. I feel great. Got the session done in about 1.5-2hours. A little too long warming up for bench, and actually may have went too far with it. Session 3 on saturday. For now if I get a forth day it will be like the cubes forth day. Also, looking thinner according to some other people. Gotta get some weigh ins soon.

I don't shut the **** up sometimes.

Peace!
 
Workout kind of looks like mine today! Haha

I like the three day rotation and then when you have extra days hit GPP/conditioning/etc. Sounds like a solid plan to me. :)
 
Secondary squat
Secondary bench assist(was supposed to be prime bench assist but didn't want to aggravate elbow at bottom)
Deadlift Supplement

2 Count Pause SSB Squat
90 x 5
140 x 3
180 x 2
200 x 2
230 x 2
250 x 2@8RPE
270 x 2 @8, 8, 8, 8.5...may have been another 8 after wathing the vid. Felt like a 9 in real life.
Invalid Link Removed first and last 270
Regardless I never went this high with these so PRs by default? It's volume so not too worried effort wise. just need to get better at gauging.

2 Board Press
Bar x 10
115 x 5
155 x 5
205 x 5
225 x 3 @8
245 x 3 @9
This is my comp bench PR weight. Wish I taped this, but I was being coached big time on these and didn't have time. This is my second time trying and first time with people there. Still slow on the way down. Was getting tips on correcting that. This is another PR by default.

SLDL
165 x 8, 8, 10, 10, 8
This was all really quick. Got major pump in the hammies here.

Felt strong today. Can't complain. I also realize I am 9 weeks out so I am chalking this week up to practice with the new system. Started devising a plan last night involving phases with higher fatigue, lower fatigue/higher intensity, varying rep ranges, etc. I stole some ideas from the intermediate template, but will be doing it to suit me.

That's all. Stay classy you som bishes!
 
Nice work here. But PRs by default, pfffft. ;) but seriously, bench is coming along nicely, and you are sounding particularly erudite.
 
Nice work. Don't worry too much about trying to second guess your RPE based on tape just yet. Nice benching and squatting though! 9 weeks out from some big PRs. ;)
 
bolt10 said:
Nice work. Don't worry too much about trying to second guess your RPE based on tape just yet. Nice benching and squatting though! 9 weeks out from some big PRs. ;)
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Thanks brother! And yea, I will just keep trucking. I swear it felt heavier than it looked lol
 
rob112 said:
Thanks Jinx...so basically I sound smart? Lol looked it up
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Smart with solid use of vernacular, making you sound like quite the veteran.
 
Rob, how much room do you have in the toe box of your Reeboks? I've got mine in. Seems like there's a lot of room in the toe box, but midfoot and ankle feels good.
 
They are spacious around the toe box. I'm pretty sure it is supposed to be that way. They were part designed around Jessie Burdick sumo deadlifting and he blows out the side a lot. So they have grip, space, and reinforcement to stay strong while spreading the floor hard.

This is off of memory of youtubes before the shoe came out so I am paraphrasing.
 
I just thought they would feel more snug I guess. I'm also used to the wrestling shoes that are a size small for me lol I've got about a half finger width space in front of my toes, lengthwise. When I sinch down the laces, everything is tight. I just wasn't sure how 'roomy' yours felt.

Not sure. I hate ordering shoes online.
 
I went with my exact size in converse, and they are perfect width (I generally have to buy wide shoes or a size bigger, fat feet). But that being said they are big in the toes, which I think is what they were going for, because when I squat ad sumo pull my toes usually end up jammed up in the front of my chucks. These don't do that as long as the laces are tied tight.
 
This shoe obsession reminds me of Sex In the City, which an old Ex used to force me to watch if I wanted sexy time.

And huh huh, you guys keep saying, "box."

That's all I have to add on point. I lift in Adidas Campus or Chucks. (I'll keep my 5-fingers ownership to myself, lol. It was a gift!)
 
PumpHouse said:
I went with my exact size in converse, and they are perfect width (I generally have to buy wide shoes or a size bigger, fat feet). But that being said they are big in the toes, which I think is what they were going for, because when I squat ad sumo pull my toes usually end up jammed up in the front of my chucks. These don't do that as long as the laces are tied tight.
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Thanks for the input brother. Was gonna ask you too
 
jinxie said:
This shoe obsession reminds me of Sex In the City, which an old Ex used to force me to watch if I wanted sexy time. And huh huh, you guys keep saying, "box." That's all I have to add on point. I lift in Adidas Campus or Chucks. (I'll keep my 5-fingers ownership to myself, lol. It was a gift!)
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Lol that's exactly right. I'm like a girl when it comes to lifting shoes now.

My Chucks suck ass. I don't know how I ever lifted in them before.

You don't give the miss your 5 fingers???? Thought you were into that stuff.
 
9 Weeks Out

Week 1(low stress week)

Comp Squat
+Box
Bar x 8
135 x 5
185 x 4
+Belt 225 x 4
-Box + Wraps
275 x 4@7RPE
315 x 4 @8RPE
345 x 4@9RPE

Swiss Bar OHP
Bar x 12
75 x 8
95 x 8@8
105 x 6@9
+Push
115 x 4(do I even know how to push press?)
-Push
3@9

Pendly Row
145 x 5 x 5 quick paced

Hamstrings still blasted from...MY ASSISTANCE WORK Saturday. Light weight high rep SLDL killed me more than anything this week. Go figure. Got to the gym and also realized my daughter took one of my wrist wraps so I couldn't really bench today even if I had planned to. This is a low stress week working to a 4@9 on all comp lifts. I will Comp Bench tomorrow(and maybe comp pull), extra GPP day Wednesday, and then either start the following week Saturday or do more of my secondary movements. It is screwy because I will be away for 3 days soon for work so that will be like a mini deload for me; hence contemplating starting week 2 on Saturday.

Happy Monday you cheeky bastards :D
 
Good squatting, and good plan, Rob. Best to you, man.
 
Nice working, Rob. I think I ought to add SLDL in my routine somewhere.
 
rob112 said:
It is a good exercise, but I too have trouble fitting it consistently into my routine. Thanks The Dude.
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My routing has me rotating my supplementary deadlift movement every two weeks between deficit SLDLs and some type of row. The SLDLs murder me. :lol:
 
Nice work rob
I'm not sure I could rate my efforts like that some days 255 feels heavy and slow others 295 isn't so bad and is thought to moved very fast I guess I would have to train my mind differently... Maybe it has something to do with my lack of consistency in my set up
 
Duramaxhd said:
Nice work rob
I'm not sure I could rate my efforts like that some days 255 feels heavy and slow others 295 isn't so bad and is thought to moved very fast I guess I would have to train my mind differently... Maybe it has something to do with my lack of consistency in my set up
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That's actually part of what I like about the switch. I admit it is a tough switch and I have been gearing for it for months, but it's based off of volume/intensity/fatigue as opposed to percents. I'm still digging deep on the level of honesty you have to have with yourself to be accurate. You don't want to day "if I had a gun to my head I could get one more so a 9" when it is a 10, and at the same time not go "I broke a nail, that was hard so 9" when it is an 8.

Okay I jest but you get the point lol
 
I just don't get how practical it is in real life to me, cause there are too many factors like how hard your day was, sleep etc. Now if all u did is train I could see it being effect cause that's all you do so it shouldn't have so many factors working against u.

But rob it's just my opinion (like it matters)
I hope u make some good gains off it
 
Ah young D Max. There is actually a lot to the program and a lot of ins and outs, have you, have you nots, what have yous, etc.

Basically I won't do it justice in a post my friend. You'd have to read up in it. Like I said, I've been reading about it since December.
 
I wasn't saying it wasn't right for u just something I don't think I could do personally sorry if u took offense

Edit:And young (maybe lifter) but I think I'm older then u kid lol
 
Duramaxhd said:
I wasn't saying it wasn't right for u just something I don't think I could do personally sorry if u took offense
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No worries at all DMax. ****, I don't know it's right for me yet. Million different paths to that same end point. This one just has peaked my I interest. It's all good, man.

Edit: Thats not true! I'm a man...I'm almost 30! :D
 
The honesty/self-assessment part is kinda what intrigues me about this program - I could see myself going this route if/when I really stall out hard in 5-3-1. Accurately getting into your own head assessing I think would hugely benefit a lifter. Especially once fundamentals have been locked in pretty well - as in once you get skilled at the ground game of moving the weight, getting more skilled at mental aspects could only help keep things moving forward
 
LizKing531 said:
The honesty/self-assessment part is kinda what intrigues me about this program - I could see myself going this route if/when I really stall out hard in 5-3-1. Accurately getting into your own head assessing I think would hugely benefit a lifter. Especially once fundamentals have been locked in pretty well - as in once you get skilled at the ground game of moving the weight, getting more skilled at mental aspects could only help keep things moving forward
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Well that is the whole thing. The best way I can put it is RTS is a program that tries to bridge the gap of intermediate and advance training by creating a language that quantifies self regulation in training; as opposed to an elite athlete saying "I just kind of go by feel." It attempts to put that into words.

That said, we will see how I do at the next meet and I'll give a review of how it worked for me bc it is a lot to take in.

Edit: if you don't already, follow Bolt. He has been doing this and getting his training from the man himself.
 
Went to the gym, sore in the arm so made today a conditioning day. After a bunch of mobility I just did prowler pushes and battle ropes until I felt very nauseous. Back to tomorrow. If still sore I'll just dead tomorrow and bench Saturday. If g2g I'll do both tomorrow. We shall see!
 
I see my name was mentioned. :p

I'd note that Mike likes to say that Auto-regulation is the scope we put on the rifle (the program). It can benefit any program you do, even if you don't necessarily align with the way he plans his training. :)
 
Comp Dead 4@9
Squat Supplement 4@9
Bench Supplement Reapeats

Comp Dead
135 x 5
225 x 4
275 x 3
315 x 3
365 x 4@7
405 x 4@8
425 x 2@9(fatigued from previous set)(PR)(taped)

SSB Low Box Squat
90 x 4
180 x 4
230 x 4@7
260 x 4@8
270 x [email protected]
Need to stay a little tighter on these on that last couple inches
last two taped

OHP w/fatbar
25 x 15
75 x 10
95 x 8, 7, [email protected] really fast paced on the repeat sets
Got a lot of blood flow into my arm. Did this for recovery purposes for bench

Learned something today. On deadlift I am going to have to have an idea in mind, and really shot for around that based off of singles on days I am repping. What happened was 405 was definitely an 8, but it wore me out. If I could have felt it was not a top set say Rep 1 or 2 I truly believe I get the 4 at 425. Also messed with doing three pressure breathes pre pull. It feels great for rep one, but it is impossible for me to do for rep work unless I restart each pull. Felt good and strong and hit a PR on an easy day. Started to loose a hair of tightness on the pulls bc it was heavy I guess, and learned to the knee and past the knee are gravy, my weak point is mid way. Guess who has some pause deads in his future?

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Sweet deal, rob, and I think your plan sounds about right regarding finding out your working weight. Though, I'd be interested to hear what bolt says, but I can't imagine it not being the superior way to train for strength. The only thing is that maybe pyramiding up may help with recovery but other than that there's not much else in terms of benefit.And nice DLs
 
Aww yeah! Nice day. Four and a half plates is yours whenever you want it, buddy.
 
Torobestia said:
Sweet deal, rob, and I think your plan sounds about right regarding finding out your working weight. Though, I'd be interested to hear what bolt says, but I can't imagine it not being the superior way to train for strength. The only thing is that maybe pyramiding up may help with recovery but other than that there's not much else in terms of benefit.And nice DLs
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Good points and thanks Toro. Depending on if Bolt makes a different point on how to determine top sets I will go about it this way.
 
Wait, what's your single PR on deadlift?
 
I can't remember off hand but does the book have a chart like in this link about determining working weights?
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It is a bit rough at the start of implementing this to get a feel for how to work up and gauge that based on how you feel for the day. After more time with the system it becomes easier because you've already logged what @9 for 3 reps on "whatever exercise" as somewhat of a reference.

Personally what I did to start was look at that chart in the link above (I have a specific one I've tailored to my lifts to make it more exact) and try to determine what weight I would "aim" for on the top set of the day. With my current plan of hitting an @7 and @8 before my final set of @9 I just take 10% of the planned top weight for the @7 and 5% off for the @8 (so for example say I plan to do x3 @9 with 100kg for my top set I'll do 90kg x 3 @7 then 95kg x 3 @8 as I work up). Depending on how that feels or how the warm ups go I adjust. Feel awesome and see good trends in training lately? Lets try 102.5kg x 3 for a small PR (based on previous example) or feel like crap I'll either end up only making it to 95kg x 3 @8.5 so stop there, etc.

I'd note that switching to having to hit @7 and @8 before my top set did take a small hit on my top strength for the day, but I felt it helped me get more in the mindset of "building" the lift each day than trying to "test" it each time for the top set.

Finally, once you do really get a hang of it you can use that to kind of keep track of how your e1rm changes week to week to help determine if your accessory lifts are helping and if you are progressing.

Hopefully this is what you were asking? If not I just rambled on incoherently (blame the stimulants in my system).
 
rob112 said:
Comp Dead
425 x 2@9(fatigued from previous set)(PR)(taped)
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NICE....! And congrats on that^.
Learned something today. On deadlift I am going to have to have an idea in mind, and really shot for around that based off of singles on days I am repping. What happened was 405 was definitely an 8, but it wore me out. If I could have felt it was not a top set say Rep 1 or 2 I truly believe I get the 4 at 425. Also messed with doing three pressure breathes pre pull. It feels great for rep one, but it is impossible for me to do for rep work unless I restart each pull. Felt good and strong and hit a PR on an easy day. Started to loose a hair of tightness on the pulls bc it was heavy I guess, and learned to the knee and past the knee are gravy, my weak point is mid way. Guess who has some pause deads in his future?
Click to expand...

I think I know what you mean. I used to get "somewhat" gassed before my targets, so I more or less always stick with WSB's single ME approach, even for my work sets. After I get the work sets in, if I want more volume, I can always take some weight off and hit more reps coming down and like you said, by ythat time you might not be as tight.
If my target is to do #500x5. I would probably do something like...
#135x8
#225x2
#315x2
#405x1
#455x1
#500x5
#455x8 (or something!?)
I want to be tuned for the work but not worn out from the warm ups.

Pauses might be cool, wondering too, if pulls from mid shin, or just a pill below where you feel it gets tough/dicey.
I also think the pin pulls helped me too. When I first pulled #500 off the pins from mid shin (maybe about 13" inches) it literally felt like it was welded to the pins.
Start way within your means (getting that feel)
 
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