Felt pretty refreshed after my weekend's rest.
Squat-
45x5
95x5
135x5
185x4
225x3
Work set-
285- 6x4
According to my brother, I was doing a bit of the "butt tuck". Probably a result of doing high bar squats. Otherwise, not too bad.
Military Press-
45x5
95x5
115x4
135x4
Work set-
165-6x4
Feeling a lot stronger on the military press. Only problem comes from stabilizing my back- lower back gives me a bit of problem. Not sure if I should start wearing a belt.
Couple of hours later
Bench Press-
45x5
95x5
135x5
185x5
225x5
Work set-
265- 6x4
Only started feeling difficult after the 3rd set. On the last rep of the last set I received a bit of assistance.
Ab roller-
5x5
Monday, July 19, 2010
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Now that I can see a few consecutive posts, I think it's actually quite funny that you're doing the opposite of what Shanker is doing. It just goes to show that anything *does* work, I guess.
ReplyDeleteYou've actually always had a bit of a tuck at the bottom of your squat, but back when I last saw you, it wasn't big enough to worry me. Are you stretching regularly? We can check it when you get back. It is entirely possible that something is off with your technique.
Also, WRT your previous concern about your squat only being your bench +20, I wouldn't worry too much about it. Your squat and bench were always close (365/320, IIRC). They'll pull away after more training.
Hi JC. I may have missed some previous post (so sorry about that in advance) both what is the reason for splitting the workout into AM/PM? Or more precisely, taking a few hours rest before the 3rd exercise? In this built into RSP, personal preference, coincidence?
ReplyDeleteLike Frank said, I would not worry about the ratio between different lifts (which should be measured in percents, not in absolute weight). Unless you want to be a one-lift-specialist, only total matters. For instance, in my case the 1RM ratios are (very roughly) 1.6 : 1 : 1.6, which means that I'm a good squatter? weak bencher? As long as my total is improving, I'm not concerned about this.
@ Frank: Yeah, I supposed I shouldn't worry about it too much. And how is my program the opposite of Shanker's?
ReplyDelete@ Danny: Since I started the program I've done bench separate from the other two only twice- the reasons have been pretty much coincedental (I had to go to work, etc).But I'll say that the extra time helps me recover from the military press. From my understanding, RSP was originally designed for squat, but it could be incorporated to other lifts such as military press, bench, etc. The thing is that people usually choose only 1 when it comes to the press movements- I decided to go with both.
Can you give me a link to an outline / explanation / ... on RSP?
ReplyDeletehttp://www.tmuscle.com/free_online_article/sports_body_training_performance/from_russia_with_love_1
ReplyDeleteits the second program.
Hm, color me corrected. It looked at first like you were doing 6 sets of steadily increasing reps with the same weight, but I guess it's more complicated than that. (Shanker is doing 5 sets of steadily decreasing reps while increasing the weight).
ReplyDelete@ JC: Thanks.
ReplyDelete@ Frank: In Shanker's case, the weekly reps are 5, 4, 3, 4, 3 (always for 5 sets), and he uses a formula to pick the weight, which seems to be pretty accurate for the most part. You would have to ask him about this.