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91
Nutrition / Re: Renaissance Periodization Diet Template Thread
« Last post by Andrew on December 07, 2018, 09:44:23 PM »
2 week check in on RP Fat loss template. Been on base now for the recommended 2 wks. 1st week my weight dropped 0.2lb, 2nd week i've dropped 0.6lbs. I surprised how close they got my base calories to my actual maintenance. Will be starting Fat Loss 1 template tomorrow. Looks like the main difference between fat loss 1 and base is they cut out some of the fats. everything going good so far, its a lot of food and my performance in the gym is maintaining.

summary(lbs, weekly avg):
Starting:220.2
Wk 1: 220
Wk 2: 219.4
92
Journals / Re: Andrew's Big 3 Journal
« Last post by Andrew on December 07, 2018, 09:41:06 PM »
12-6-18

Front Squat
155 x 3
155 x 3
155 x 3 @ 6
165 x 3
165 x 3
165 x 3 @ 7
185 x 3
185 x 3
185 x 3 @ 7
195 x 3
195 x 3
195 x 3 @ 8.5
cluster sets. for each weight, i'm doing 30sec break in between each set

Pendlay Row
105 x 20 @ 9.5 AMRAP
105 x 12 @ 6
110 x 12 @ 8

Pull Up with Monster Mini Band (3/4in)
175 x 7 @ 9
175 x 7 @ 9
175 x 7 @ 9
93
Journals / Re: Andrew's Big 3 Journal
« Last post by Andrew on December 07, 2018, 09:39:06 PM »
12-4-18
Deadlift (conv) with Belt
385 x 6 @ 6.5
405 x 6 @ 7.5
425 x 6 @ 8
385 x 6 @ 7

deadlifts were moving fast. i did all the work strapless and did a static hold at the last rep of the 425 set. Working on grip strength

Close Grip Bench Press
165 x 3
165 x 3
165 x 3 @ 6
185 x 3
185 x 3
185 x 3 @ 7
205 x 3
205 x 3
205 x 3 @ 9
190 x 3
190 x 3
190 x 3 @ 8
cluster sets

Safety Bar Reverse Lunges
45 x 8 @ 6
45 x 8 @ 6
75 x 8 @ 8
75 x 8 @ 8
85 x 8 @ 8
85 x 8 @ 8
I suck really bad at these. dont have the coordination yet. will keep practicing
94
Journals / Re: Andrew's Big 3 Journal
« Last post by Andrew on December 07, 2018, 09:36:12 PM »
Time to start logging. This week i started a 4wk hypertrophy block. I'm doing some cluster sets and AMRAP's.

12-3-18
Squat with Belt
295 x 6 @ 7
305 x 6 @ 9
Rated a 9RPE solely due to low back straining at bottom of each rep. Stopped squats early to avoid injury. Squats felt horrible, body felt wrecked.

Bench Press
185 x 6 @ 7
190 x 6 @ 7
200 x 6 @ 8
195 x 6 @ 8
Bench feeling good. Good start to block.

Bench Press with Feet Up
180 x 13 @ 9.5
175 x 12 @ 9.5
175 x 11 @ 10
failed last rep of last set onto safeties
95
Journals / Re: Andrew's Big 3 Journal
« Last post by Andrew on December 07, 2018, 09:35:43 PM »
USAPL Boss of Norcal 8

Meet went perfect, went 9/9 with 27 white lights. Planning and execution was on point. Bench was my biggest surprise where it actually exceeded expectation on meet day. This is huge for me because bench is a challenging lift for me, and in previous meets bench has felt crappy. Meet day benches were flying up which was freakin awesome. Some different things we did for this prep was my final block was very high intensity/low volume. I also trained full itensity even on meet week. 5 days out i squatted 415x1, and 2 sets of 2 at 405 and benched 245x1 with down sets of X3@9. 4 days out i deadlifted 545x1 and 2 sets of 2 at 530lbs. This worked for me. I was accustomed to platform level intensity and it helped with the execution a lot.

BW at meet: 99.3kg/218.8lb

Squat with Belt
182.5/402 x 1 @ 7
195/430 x 1 @ 9
202.5/446 x 1 @ 10

Bench Press
110/242 x 1 @ 6.5
115/254 x 1 @ 8
120/265 x 1 @ 8.5/9

Deadlift (conv) with Belt
240/529 x 1 @ 7.5
255/562 x 1 @ 9
260/584 x 1 @ 10

Meet total: 587.5/1295, wilks 359

Awesome job Andy!  It looks like you're all your hard work really paid off.  That RTS programming really seems to be working nicely for you.

Thanks Greg. I've been with RTS about a year now, and we are really starting to gather some good data on what i respond well to. Next meet will probably be even better, and cross the 1300lb threshold!

Buddy, u fulfilled all of my expectations of you! Hard ass work gets fantastic results! Solid congratulations my friend, you deserve all the glory with this one!

Thanks Shawn, it was a kick ass meet, everything was dialed. My body was wrecked for a few days afterwards though :D 
96
Journals / Re: Reduni's Log.
« Last post by reduni on December 07, 2018, 07:15:04 PM »
Beauty work Rich! Grats on the OHP PR!

Thanks Shawn. Been a great week. Blew out another PR today. 3 this week.


Had a good day today. Deads went great. Bench was good and finished with beltless squats.

7 dec
the bridge v 1.0
week 8 day 3 final lifting day of the program.
warm ups

deadlift with belt

500 x 1 @9ish PR!!! vid
455 x 3 @8

1 ct paused bench

285 x 1 @ 8
250 x 3 @9

squat no belt

235 x 6 @6
255 x 6 @7
2 x 275 x 6 @8

Now that the program is essentially done I think I can qualify it as a success. I really like the way it's laid out. Fatigue was kept in check. I still feel pretty good overall and for the most part like the choice in exercises. I'll be running it again starting Monday.


https://www.instagram.com/p/BrGZWb8n9Pd/?utm_source=ig_web_copy_link

97
Journals / Re: Shawn's Gonna Get on Dat Platform!!
« Last post by reduni on December 07, 2018, 07:02:59 PM »
Sorry to hear about the shoulder. You need some foodz to short that shit out. This old age shit sucks. Need to apply to the courts to lower your age like that guy in Sweden. Be 25 again and get the benefit of youth again.  ;D glad the squats are slowly coming back up though.
98
Journals / Re: Perseverance, Inc.
« Last post by FLEX on December 07, 2018, 09:31:14 AM »
Bench yesterday was shit.  Not even posting that Kafuckery.


I bet if you switch to primarily DB's for a couple weeks you'll come back strong with the BB.

We'll see how tomorrow's bench goes...might not be a bad idea...
99
Journals / Re: BigDaddy - Faster, Stronger!
« Last post by BigDaddy on December 07, 2018, 09:25:05 AM »
12/7/2018 Day 2 of my 3 day split - DELOAD

Got to the gym at 5:05 am.

* Stretch

* Warmup
         46 minutes Running on the track and Hitting the heavy bag.  3 laps running, 2 minutes on the bag, repeat.

 * Standing Overhead Barbell Press
          20 @ 55 lbs.
          15 @ 75 lbs.
          15 @ 75 lbs.
          15 @ 75 lbs.
          15 @ 75 lbs.
          15 @ 75 lbs.
          15 @ 75 lbs.
          20 @ 55 lbs.

 * Barbell Squats
          20 @ bar.
          15 @ 95 lbs.
          15 @ 115 lbs.
          15 @ 135 lbs.
          15 @ 135 lbs.
          15 @ 135 lbs.
          15 @ 135 lbs.
          20 @ 95 lbs.

* Machine Rear Delt Flys
          20 @ 60 lbs.
          15 @ 80 lbs.
          15 @ 80 lbs.
          15 @ 80 lbs.
          15 @ 80 lbs.
          15 @ 80 lbs.
          15 @ 80 lbs.
          20 @ 60 lbs.

* Seated Dumbbell Arnold Press
          20 @ 20 lbs.
          15 @ 25 lbs.
          15 @ 30 lbs.
          15 @ 30 lbs.
          15 @ 30 lbs.
          15 @ 25 lbs.
          15 @ 25 lbs.
          20 @ 20 lbs.

* Barbell Shoulder Shrugs
          20 @ 135 lbs.
          15 @ 225 lbs.
          15 @ 225 lbs.
          15 @ 225 lbs.
          15 @ 225 lbs.
          15 @ 225 lbs.
          15 @ 225 lbs.
          20 @ 135 lbs.

* Decline Crunches
         20, 20, 20, 20, 20, 20

* Foam Rolling
         Hamstrings, Glutes, Calves, Lower Back, Upper Back, Quads.

* Stretch

Workout Totaled 2 hour and 11 minutes.


100
Journals / Re: Perseverance, Inc.
« Last post by Bando on December 07, 2018, 09:04:21 AM »
Bench yesterday was shit.  Not even posting that Kafuckery.


I bet if you switch to primarily DB's for a couple weeks you'll come back strong with the BB.
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