Came in relatively sore.
Back Squat-
45x5
95x5
135x5
185x4
225x3
Work set-
285- 6x2
Tried on a belt they had at the gym- meh... I guess it helped.
Military Press-
45x5
95x5
125x4
145x3
Work set-
165- 6x2
Back is getting whooped by high frequency of M presses.
Bench Press-
45x5
135x5
185x4
225x3
Work set-
265- 6x2
Man, I'm really starting to feel the pain.
Ab roller- 3x5
Not looking forward to Friday, not at all.
Wednesday, July 21, 2010
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Alright, I'm going on record as saying that I don't like this. Everything I've read on RSP puts it in the same category as the Coan DL program.
ReplyDelete1) It is intended for advanced lifters who have stalled in one particular lift.
2) It is best applied to ONE lift and one lift only, at a time.
3) It forces you into strict percentage calculations without any regard for other circumstances.
That being said you need consistency. So I'm not entirely sure what to tell you, since you're not able to lift with us. I guess try to finish it out, but be extra careful, this is exactly the point in time where the volume in this program can be dangerous. Don't be afraid to stop a workout short to protect yourself and stay smart.
Once youre done with this, ask one of us for advice on what to do next, because, honestly, this isn't it.
as an aside to avoid sounding too harsh, all of this criticism comes from personal experience. I'VE MADE THIS MISTAKE. And I paid dearly for it, in the form of not being able to lift heavy for 4-5 months. Ask Danny...ask Nate...
ReplyDeleteI completely understand the desire to push a weakness with what you might think is great for you. But understand that squatting isn't your weakness...overall training consistency is. 5 years down the line when you have a bunch of meets under your belt and your squat PR has stayed the same for 5-6 months...THEN look at this program. But not now...keep it simple, it's not necessarily the sexy or original thing to do, but look at all of us. Any one of us who has done anything that even approaches being called "strong" got there on old fashioned programs that stress the fundamentals...
I think you're right bro. I plan on finishing this program, but I should probably cut back either on bench or M press.
ReplyDeleteAt the risk of being redundant, I recommend on reading the book "starting strength". Even if you're past the beginner stage (note: our definitions of a "beginner" may be different), there is still a lot of be learned about technique, especially in squats and deadlifts. Then, I suggest to read "practical programming", which will explain more about how to design training programs for (essentially) all levels.
ReplyDeleteAfter reading these, you will know what programs fit your specific status, goals, etc. Also, this will be a good basis to reading on more advanced training methods.
Experience is the best teacher. Even I flirted with Smolov, which didn't end well. The RSP doesn't look quite as bad, but as I do agree that it's not quite necessary to do a program like this at your stage.
ReplyDeleteHOWEVER, the best program to do is the one you'll actually do, so if you want to do this program, do it. The worst thing that can happen is you'll lose a few months of progress, which sucks, but it isn't the end of the world.
Thanks guys.
ReplyDelete