Rabs RTS Training Log
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| rabn21 |  | Rabs RTS Training Log | 13-09-2014 @ 23:10 |
 Member 3592, 275 posts SQ 230, BP 175, DL 280685.0 kgs @ 120kgs UnEq | I had gotten away from updating my log after training went off the boil a bit. My routine has changed recently with my new job and I am now running 2 miles a day to work. I knew this would afect my strength so for the first while I was just trying to get used to the pounding on the legs, get the fitness back up a little and get some lb's off. My weight had crept up so when I started the new routine the weight steadily came down. I did lose some kg's on my lifts though as expected. My last comp was about 3 weeks ago, a push/pull comp and ended up with 150/250. I am competing again in two weeks time. I decided a while back I wanted to give the RTS style training a go so the goal between the last comp and this coming one was to do a bit of an intensity cycle and start trying to get into the habit of monitoring my RPE. I am hoping to get the RTS manual before the next comp so I can start planning out my training with the full insight of the book. | ||
| rabn21 | | ... | 13-09-2014 @ 23:16 |
Member 3592, 275 posts SQ 230, BP 175, DL 280685.0 kgs @ 120kgs UnEq | 04/09/2014 - Bench Bench Bar x 2 x 20 60 x 10 80 x 8 100 x 6 120 x 4 @7 130 x 3 @8 135 x 3 @8 140 x 3 @10 last rep on the 140 wasn't a total grinder but there defintely was not another rep there. will take time to get the RPE mastered and pick my work sets better. DB Shoulder Press (strict) 50lbs x 3 x 10 Rolling thunder DB Press 25lbs x 3 x 10 DB Hammer Curls 50lbs x 3 x 10 Did some kettlebell swings. 5 x 20 on 24kg. | ||
| rabn21 | | ... | 13-09-2014 @ 23:20 |
Member 3592, 275 posts SQ 230, BP 175, DL 280685.0 kgs @ 120kgs UnEq | 06/09/2014 - Squat/Deadlift Squat Bar x 3 x 10 60 x 8 80 x 6 100 x 4 120 x 3 140 x 3 Picked up a slight strain playing touch rugby last week. Felt it during squats but didn't bother my deadlift warmups so continued on. Deadlifts 60 x 10 100 x 8 140 x 6 170 x 4 200 x 3 @7 210 x 3 @8 220 x 3 @9 Bent Over Row 60 x 10 80 x 3 x 10 Got I am week at these! Might explain my s**t benching. Calf Raises full stack x 3 x 10 | ||
| rabn21 | | ... | 13-09-2014 @ 23:39 |
Member 3592, 275 posts SQ 230, BP 175, DL 280685.0 kgs @ 120kgs UnEq | 08/09/2014 - Bench Bench Bar x 2 x 20 60 x 10 80 x 8 100 x 6 120 x 4 @7 125 x 4 @8 130 x 4 @9 Pin presses (from dead stop) 100 x 6 x 3 Rolling thunder DB presses 30lbs x 3 x 10 Hammer Curls 30lbs x 3 x 20 | ||
| rabn21 | | ... | 13-09-2014 @ 23:45 |
Member 3592, 275 posts SQ 230, BP 175, DL 280685.0 kgs @ 120kgs UnEq | 13/09/2014 - Overhead Military press Bar x 3 x 10 40 x 5 60 x 5 70 x 4 @7 75 x 4 @8 80 x 4 @9 Banded Skull Krusers (EZYcurl bar) Bar x 15 Bar x 10 Bar + 10kg x 3 x 10 DB Front Raises 25lbs x 3 x 10 DB Hammer Curls 50lbs x 3 x 10 | ||