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Old 06-25-2012, 12:43 PM   #731
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25/06/12 - Squat & Deadlift

Squat w/Belt
60kg x 5, 100kg x 3, 120kg x 5

130kg x 5 @8
135kg x 5 @8
140kg x 5 @8.5
140kg x 5 @9

14" Deadlift
60kg x 3, 100kg x 5, 140kg x 5 @7.5

150kg x 5 x 3 @8/8/8
150kg x 5 @8.5

"Oly" Squat
60kg x 8 x 4 @6/6/6/6

Ab Wheel
BW from knees x 15 x 4

Not such a bad day, first day properly starting the RTS method. The initial split is similar to what I've been working for the last month so not a big transition. As well as the 2 main movements I've been doing however there is an extra assistance movement for higher reps so building up to that slowly. The other main difference is that intensity and volume are cycled rather than how I was mixing both in sessions. Over time, as I become more accurate with RPE's and get to know how I respond to the different volume and intensity I'll build other elements of the system in. Eventually, the idea is to base training off weekly stress levels as you become more aware but I'll stick with the simple stuff for now. It's a good read anyway.

Biggest killer today was my lack of conditioning, I lost the ability to breath after 3 reps, let alone count!
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Old 06-25-2012, 12:56 PM   #732
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Squats and deadlifts. Love it.
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Old 06-25-2012, 02:27 PM   #733
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Does RTS involve any form of periodization? I forget everything I knew about it.
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Old 06-26-2012, 04:28 AM   #734
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Originally Posted by big_swede View Post
Squats and deadlifts. Love it.
Thanks swede, simple and effective.

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Does RTS involve any form of periodization? I forget everything I knew about it.
Ye, there's not a strict structure or any specific rep scheme but it should be set up periodised. Exercise variations should become more specific towards competition (if you have access to different bars/equipment) and the volume/intensity blocks should be set up to drop volume back towards peaking.


Bench this afternoon, tired and not expecting much but you never know.
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Old 06-26-2012, 04:45 AM   #735
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Very interested to see how this works for you. Do you have a link for the articles you used to set this up?

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Old 06-26-2012, 04:56 AM   #736
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Very interested to see how this works for you. Do you have a link for the articles you used to set this up?

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Old 06-26-2012, 12:30 PM   #737
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Nice looking session JT,

Perhaps take the opportunity to write an article on this training for the site? Might help increase traffic to the site if others are doing similar Google search like you were?


I can imagine BtB would be happy with that?
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Old 06-26-2012, 12:49 PM   #738
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Nice looking session JT,

Perhaps take the opportunity to write an article on this training for the site? Might help increase traffic to the site if others are doing similar Google search like you were?


I can imagine BtB would be happy with that?
Thanks markievicz, feeling it in the legs today.

I'd certainly write my experiences up with it and give some general outlines (or try). I'd be reluctant to go to in depth with some of the concepts for risk of plagiarism.
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Old 06-26-2012, 01:00 PM   #739
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26/06/12 - Bench I

2ct Paused Bench
40kg x 8, 60kg x 5, 75kg x 5 @7, 80kg x 5 @ 7

85kg x 5 @8
87.5kg x 5 @8
90kg x 5 x 3 @8/8/8.5

Medium Grip Bench
90kg x 5 x 4 @8/8/8/8.5

BTNP
40kg x 8 @8
50kg x 8 @9
45kg x 8 @9

Band Assisted Chins
green x 10 x 3

Not a bad day, reminiscent of one of the Fazc bench sessions earlier in the year. Everything was fast and felt good apart from my right bicep, today would have been heavier if it wasn't for that. Still managed a fair amount of volume and looking back at the previous volume session this is quite an improvement.

To get stricter with pausing I was trying to have a 2 count between reps, it remains to be said that I count fast and often forget but getting there.

Went with my strongest band I have for the chins to avoid too much weight on the bicep.

Feel a lot better after some band work and stretching.

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Old 06-26-2012, 01:02 PM   #740
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Not a bad day, reminiscent of one of the Fazc bench sessions earlier in the year.
Always good!
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