10/08- RSP Day 6
Back Squat-
Warm up
Work set-
315x5
Stopped here. I try to adhere by the RSP template as much as I can, but if my body says no, then I should listen to it. Important note- I think I tweaked my lower back regardless. Next Wednesday I'm scheduled for sets of 6- if I could do at least one set of 6 (or more), I'll consider this progress.
Calve work
Ab pulldown-
190- 3x20
10/09- Upper 3
Bench Press-
45x10, 135x5, 185x5, 225x3, 275x2
Work set-
315x3
Had assistance on the last rep. Damn it.
Rack lockout (from pin 11)-
315x3
335x3
355x3
375x3
395x3
405x3
425x3
Barbell rows-
185- 4x10
Dips-
@45- 2x8
@55- 2x8
No ab work today, lower back still hurts.
Showing posts with label RSP.. Show all posts
Showing posts with label RSP.. Show all posts
Saturday, October 9, 2010
Thursday, October 7, 2010
JC (10/07)- RSP Day 5
Snatches-
Built up to a single at 70 kg. Felt easy. The Oly lifter I was training with said I was basically power snatching it.
Snatch pulls-
70kgx3
80kgx3 easy
Squat-
Warm up
Work set-
315- 6x2
These felt hard. Havent recovered from 6x4 day.
Ab work
Built up to a single at 70 kg. Felt easy. The Oly lifter I was training with said I was basically power snatching it.
Snatch pulls-
70kgx3
80kgx3 easy
Squat-
Warm up
Work set-
315- 6x2
These felt hard. Havent recovered from 6x4 day.
Ab work
Monday, September 27, 2010
JC (09/27)- RSP Day 1/Lower 1
Felt pretty rested after taking off Saturday and Sunday. My knees felt a bit iffy on Sunday (result of dancing/limbo-ing (?) the previous night), but today I felt great.
Oly squat (I saw Frank make a distinction between I guess parallel and Oly depth, so I guess I will too:))-
45x8
135x5
185x5
225x4
275x3
Work set-
315- 6x2
These felt ok. Decided to start squatting looking away from mirrors, they throw me off anyway.
Deadlift-
135x5
225x5
275x3
315- 5x5
Meh, not bad. Calluses were being a bitch tho, primarily in the 4th set.
Ab pulldown-
3x15
Not easy, but not terribly difficult.
Oly squat (I saw Frank make a distinction between I guess parallel and Oly depth, so I guess I will too:))-
45x8
135x5
185x5
225x4
275x3
Work set-
315- 6x2
These felt ok. Decided to start squatting looking away from mirrors, they throw me off anyway.
Deadlift-
135x5
225x5
275x3
315- 5x5
Meh, not bad. Calluses were being a bitch tho, primarily in the 4th set.
Ab pulldown-
3x15
Not easy, but not terribly difficult.
Friday, August 20, 2010
JC (08/20)- RSP Day 18
Last day of RSP!
Back squat-
45x8, 135x5, 225x3, 275x2, 315x1, 335x1
Work set-
365x1 (10lb PR)
Didn't feel that bad.
375- 2x1 Fail
Failed both attempts, was pretty close :(
Bench press-
45x8, 135x5, 225x3, 275x1, 315x1
Work set-
335x1 (10lb PR)
345x1 Fail
340x1 (15lb PR)
Felt happy to get another PR after the failed attempt. Only managed to take video of 335 attempt.
Weighted dips-
1 platex8
2 platesx8
2 plates+25x5
3 platesx3
Skull Crushers-
100lbs- 5x5
These were tough on triceps.
Tricep extensions-
25lbs- 3x5
My tris were really fatigued by this point.
Back squat-
45x8, 135x5, 225x3, 275x2, 315x1, 335x1
Work set-
365x1 (10lb PR)
Didn't feel that bad.
375- 2x1 Fail
Failed both attempts, was pretty close :(
Bench press-
45x8, 135x5, 225x3, 275x1, 315x1
Work set-
335x1 (10lb PR)
345x1 Fail
340x1 (15lb PR)
Felt happy to get another PR after the failed attempt. Only managed to take video of 335 attempt.
Weighted dips-
1 platex8
2 platesx8
2 plates+25x5
3 platesx3
Skull Crushers-
100lbs- 5x5
These were tough on triceps.
Tricep extensions-
25lbs- 3x5
My tris were really fatigued by this point.
I am pretty content with the results of this cycle. I need to figure out how I'm going to plan my next cycle. I plan on adding deadlifts and hopefully Oly lifts. I'm thinking about continuing with RSP for squat and bench. Ideas?
Monday, August 16, 2010
JC (08/16)- RSP Day 16
Had to walk several miles in the brutal Miami sun to get to the gym. Did not help whatsoever.
Back squat-
45x10, 135x5, 185x4, 225x3, 275x2, 315x1, 335x1
Work set-
355x2
Was a very difficult set.
355x1
Didn't manage to finish second rep, failed in the hole. 355 is my previous 1RM.
Bench press-
45x8, 135x5, 185x4, 225x3, 275x2, 300x1
Work set-
325- 2x1 (sets/reps)
Once again, I didn't manage to do the 2nd rep on either set. Ugh. 325 is previous 1RM.
Military Press (Lockout work)-
45x10, 95x5, 135x5, 185x5
Work set-
215x2
I'm a little disappointed at myself. I wish I wasn't so fatigued before my workout.
Back squat-
45x10, 135x5, 185x4, 225x3, 275x2, 315x1, 335x1
Work set-
355x2
Was a very difficult set.
355x1
Didn't manage to finish second rep, failed in the hole. 355 is my previous 1RM.
Bench press-
45x8, 135x5, 185x4, 225x3, 275x2, 300x1
Work set-
325- 2x1 (sets/reps)
Once again, I didn't manage to do the 2nd rep on either set. Ugh. 325 is previous 1RM.
Military Press (Lockout work)-
45x10, 95x5, 135x5, 185x5
Work set-
215x2
I'm a little disappointed at myself. I wish I wasn't so fatigued before my workout.
Friday, August 13, 2010
JC (08/13)- RSP Day 15
Light day
Paused back squat (~3 seconds)-
45x8, 135x5, 185x4, 225x3
Work set-
285- 6x2 (Belted)
Decided to make these a bit more difficult by adding a 3 second pause at the bottom. Still relatively easy.
Paused bench press(~3 seconds)-
45x8, 135x5, 185x3, 225x2
Work set-
265- 6x2
Easy.
Military press-
45x8, 95x5, 135x5
Work set-
185- 3x5
Ab roller- 3x8
5th week over. 1 more week left.
Paused back squat (~3 seconds)-
45x8, 135x5, 185x4, 225x3
Work set-
285- 6x2 (Belted)
Decided to make these a bit more difficult by adding a 3 second pause at the bottom. Still relatively easy.
Paused bench press(~3 seconds)-
45x8, 135x5, 185x3, 225x2
Work set-
265- 6x2
Easy.
Military press-
45x8, 95x5, 135x5
Work set-
185- 3x5
Ab roller- 3x8
5th week over. 1 more week left.
Wednesday, August 11, 2010
JC (08/11)- RSP Day 14
Intensity!
Back squat-
45x10, 135x5, 185x4, 225x3, 275x2, 315x1
Work set-
345- 3x3 (PR)
First set was legit, ATG style. Last two, well, I had some help in the last rep of each.
Bench Press-
45x8, 135x5, 185x4, 225x3 (guy spotting me felt I had "more" in me, lol), 275x2
Work set-
315- 3x3 (PR)
Back squat-
45x10, 135x5, 185x4, 225x3, 275x2, 315x1
Work set-
345- 3x3 (PR)
First set was legit, ATG style. Last two, well, I had some help in the last rep of each.
Bench Press-
45x8, 135x5, 185x4, 225x3 (guy spotting me felt I had "more" in me, lol), 275x2
Work set-
315- 3x3 (PR)
Tough, but got through it.
Pullups-
@35- 3x5
BW- 1x10
Ab roller- 3x7
Next cycle, I want to plan accordingly so that I don't squat heavy and bench heavy on the same day.
Monday, August 9, 2010
JC (08/09)- RSP Day 13
Weight is at 220.5.
I initially came in just for the regular "light" day, but then added some more as you will see.
Back squat-
45x10, 135x5, 185x4, 225x3
Work set-
285- 5x2
After my fifth set, I felt like front squatting. Decided to see if I could FS 285.
Front squat-
285x1 (25lb PR)
Felt I could do more, so...
300x1 (40lb PR)
Definitely felt I could front squat more, but happy nevertheless.
Bench Press-
45x10, 135x5, 185x4, 225x3
265- 6x2
Easy.
Military Press-
Something I had not done in like 2 weeks. Aimed for a PR, and got one :)
45x5, 135x5, 185x1
225- 2x1 Failed
Too big a jump. Brought it down to 210.
210x1 (5lb PR)
Not a huge PR, but one nonetheless. I had this videotaped on my phone, but haven't found a way to upload onto computer. Also, on the 225 attempts I noticed I failed at the halfway, almost at lock out point. I need to address this.
Deadlift-
45x4, 135x5, 225x3, 315x1, 365x1
Tried deadlifting 425, but failed twice. Not so smart an idea to attempt this after such a long layoff from deadlifts, and doing so at the end of the workout.
Content.
I initially came in just for the regular "light" day, but then added some more as you will see.
Back squat-
45x10, 135x5, 185x4, 225x3
Work set-
285- 5x2
After my fifth set, I felt like front squatting. Decided to see if I could FS 285.
Front squat-
285x1 (25lb PR)
Felt I could do more, so...
300x1 (40lb PR)
Definitely felt I could front squat more, but happy nevertheless.
Bench Press-
45x10, 135x5, 185x4, 225x3
265- 6x2
Easy.
Military Press-
Something I had not done in like 2 weeks. Aimed for a PR, and got one :)
45x5, 135x5, 185x1
225- 2x1 Failed
Too big a jump. Brought it down to 210.
210x1 (5lb PR)
Not a huge PR, but one nonetheless. I had this videotaped on my phone, but haven't found a way to upload onto computer. Also, on the 225 attempts I noticed I failed at the halfway, almost at lock out point. I need to address this.
Deadlift-
45x4, 135x5, 225x3, 315x1, 365x1
Tried deadlifting 425, but failed twice. Not so smart an idea to attempt this after such a long layoff from deadlifts, and doing so at the end of the workout.
Content.
Friday, August 6, 2010
JC (08/06)- RSP Day 12
Pretty content with today's results. Did not get to deadlift as planned.
Back squat-
45x10, 135x5, 185x4, 225x3, 275x2
Work set-
325- 4x4
Last set was difficult, but I pushed through.
Bench Press-
45x10, 135x5, 185x4, 225x3, 255x2
Work set-
295- 4x4 :)
I'm seeing great improvements in my benching (and squatting) strength. Had some problems at first with the bar I was using, as it would twist very easily (apparently the ball bearings it had caused such twisting). I changed to another bar, but then had difficulty in second set due to grip position (hands were too far apart). Third and fourth sets were difficult, but with better grip position I managed to make all reps.
Pullups-
@35- 3x5
BW- 2x5, 1x8
Ab roller- 3x7
Next "heavy" day I'm scheduled for 315 3x3 for Bench, and 345 3x3 for squat.
Fourth week of RSP done! Just two more!
Back squat-
45x10, 135x5, 185x4, 225x3, 275x2
Work set-
325- 4x4
Last set was difficult, but I pushed through.
Bench Press-
45x10, 135x5, 185x4, 225x3, 255x2
Work set-
295- 4x4 :)
I'm seeing great improvements in my benching (and squatting) strength. Had some problems at first with the bar I was using, as it would twist very easily (apparently the ball bearings it had caused such twisting). I changed to another bar, but then had difficulty in second set due to grip position (hands were too far apart). Third and fourth sets were difficult, but with better grip position I managed to make all reps.
Pullups-
@35- 3x5
BW- 2x5, 1x8
Ab roller- 3x7
Next "heavy" day I'm scheduled for 315 3x3 for Bench, and 345 3x3 for squat.
Fourth week of RSP done! Just two more!
Wednesday, August 4, 2010
JC (08/04)- RSP Day 11
Post workout weight is 219 lbs.
I'm seriously considering the October meet in Vermont. How many of you plan on competing?
Back squat-
45x10, 135x5, 185x5, 225x3
Work set-
285- 6x2 (Belted)
Piece o' cake.
Bench Press-
45x10, 135x5, 185x4, 225x3
Work set-
265- 6x2
Read above.
Pull-ups-
@+35- 3x5
@BW- 3x5
Just decided to add an extra 3 sets to be consistent.
Ab roller-
3x6
6 mile walk back home- 1 hour 20 mins.
Least favorite part of day.
This Friday I have planned 325 @4x4 for squat, and 295@4x4 for bench press.
I'm seriously considering the October meet in Vermont. How many of you plan on competing?
Back squat-
45x10, 135x5, 185x5, 225x3
Work set-
285- 6x2 (Belted)
Piece o' cake.
Bench Press-
45x10, 135x5, 185x4, 225x3
Work set-
265- 6x2
Read above.
Pull-ups-
@+35- 3x5
@BW- 3x5
Just decided to add an extra 3 sets to be consistent.
Ab roller-
3x6
6 mile walk back home- 1 hour 20 mins.
Least favorite part of day.
This Friday I have planned 325 @4x4 for squat, and 295@4x4 for bench press.
Monday, August 2, 2010
JC (08/02)- RSP Day 10
As I hinted at in my previous post, I decided to leave out military press on my RSP days.
So, first day of intensity! Also, weight after workout was 218.5.
Back squat-
45x10, 135x5, 185x4, 225x3, 275x2
Work set-
305- 5x5 (Belted)
Um, moderately easy. I go way below parallel (basically ATG), so that's really where the difficulty kicks in. I realize powerlifters go to parallel in competitions, but I do ATG squats in the hopes that I'll do Oly lifting someday.
Bench Press-
45x8, 135x5, 185x3, 225x2
Work set-
275- 5x5
Again, pretty easy. Just 3 weeks ago 6x2 @265 was extremely hard. Also, 1x5@275 was a PR for me a couple of months ago. Something must be working...
Weighted pull-ups@35-
3x5
Tricep extensions-
35x8
45- 2x8
Meh.
Shoulder shrugs-
115- 2x5
I did these to do some experimenting. Didn't like them. Pretty worthless IMO. Will start doing deadlifts this Friday (gives me time to recuperate on weekends).
Tomorrow is active rest.
So, first day of intensity! Also, weight after workout was 218.5.
Back squat-
45x10, 135x5, 185x4, 225x3, 275x2
Work set-
305- 5x5 (Belted)
Um, moderately easy. I go way below parallel (basically ATG), so that's really where the difficulty kicks in. I realize powerlifters go to parallel in competitions, but I do ATG squats in the hopes that I'll do Oly lifting someday.
Bench Press-
45x8, 135x5, 185x3, 225x2
Work set-
275- 5x5
Again, pretty easy. Just 3 weeks ago 6x2 @265 was extremely hard. Also, 1x5@275 was a PR for me a couple of months ago. Something must be working...
Weighted pull-ups@35-
3x5
Tricep extensions-
35x8
45- 2x8
Meh.
Shoulder shrugs-
115- 2x5
I did these to do some experimenting. Didn't like them. Pretty worthless IMO. Will start doing deadlifts this Friday (gives me time to recuperate on weekends).
Tomorrow is active rest.
Saturday, July 31, 2010
JC (07/30)- RSP Lower Day 9/Upper Day 8
Decided to bench today as I did not do so yesterday.
Back Squat-
Work set-
285- 6x2
Gave myself 2 minutes to rest between sets. Felt easy. Belted.
Bench Press-
45x10
135x5
185x3
225x3
Work set-
265- 6x6
Oh yeah. These were not so difficult. I believe military presses would fatigue me way too much in the past, which is what made bench pressing harder. I may stop doing military presses on the same day as bench.
Ab roller- 3x6
Third week of RSP essentially over. Just 3 more to go. Looking forward to results.
Back Squat-
Work set-
285- 6x2
Gave myself 2 minutes to rest between sets. Felt easy. Belted.
Bench Press-
45x10
135x5
185x3
225x3
Work set-
265- 6x6
Oh yeah. These were not so difficult. I believe military presses would fatigue me way too much in the past, which is what made bench pressing harder. I may stop doing military presses on the same day as bench.
Ab roller- 3x6
Third week of RSP essentially over. Just 3 more to go. Looking forward to results.
Wednesday, July 28, 2010
JC (07/27&07/28) - RSP
July 27, 2010
RSP Upper Day 7
Military Press-
Work set-
165- 6x2
Easy peasy.
Bench Press-
Work set-
265- 5x2
265- 1x8
Decided to push myself on the last set, whereby the first 5 reps I know I did by myself, and supposedly the last 3 reps my spotter only pretended to help me (he probably did help a bit).
Barbell bicep curls-
55- 1x5
75- 5x6
Eh, just for kicks. I feel it helps me recover from my bench though.
Ab roller- 5x5
July 28, 2010
RSP Lower Day 8
Back Squat-
45x10
135x5
185x3
225x2
Work set-
285- 6x6!
This is sorta a PR, and pretty easy. Used a belt. Next week, intensity starts kicking up and I start off at 305 lbs for 5x5. I think this program is very well suited for squatting, but I don't think it transitions well for bench press and military press. I think another factor that does not help is that I may have set my 1 RM too high for these latter lifts. I shall see how I fare tomorrow.
Pull up @ BW + 30
5X5
Dumbbell Rows-
90- 3x5
RSP Upper Day 7
Military Press-
Work set-
165- 6x2
Easy peasy.
Bench Press-
Work set-
265- 5x2
265- 1x8
Decided to push myself on the last set, whereby the first 5 reps I know I did by myself, and supposedly the last 3 reps my spotter only pretended to help me (he probably did help a bit).
Barbell bicep curls-
55- 1x5
75- 5x6
Eh, just for kicks. I feel it helps me recover from my bench though.
Ab roller- 5x5
July 28, 2010
RSP Lower Day 8
Back Squat-
45x10
135x5
185x3
225x2
Work set-
285- 6x6!
This is sorta a PR, and pretty easy. Used a belt. Next week, intensity starts kicking up and I start off at 305 lbs for 5x5. I think this program is very well suited for squatting, but I don't think it transitions well for bench press and military press. I think another factor that does not help is that I may have set my 1 RM too high for these latter lifts. I shall see how I fare tomorrow.
Pull up @ BW + 30
5X5
Dumbbell Rows-
90- 3x5
Monday, July 26, 2010
JC (07/26)- RSP Lower Day 7
Not sure what it is, but according to biased sources I look "bigger". Maybe RSP (plus lots of eating)? Weight at ~212.
Back squat
45x5
95x5
135x5
185x3
225x3
Work set-
285- 6x2
These "light" days are starting to feel pretty good.
Pull-ups @ BW+25
5x5
Dumbbell rows-
90- 3x5
Dumbbell wrist curls-
45- 5x15
Ab roller- 5x5
Feeling pretty good. Next RSP Lower work out will be a bitch though....
Back squat
45x5
95x5
135x5
185x3
225x3
Work set-
285- 6x2
These "light" days are starting to feel pretty good.
Pull-ups @ BW+25
5x5
Dumbbell rows-
90- 3x5
Dumbbell wrist curls-
45- 5x15
Ab roller- 5x5
Feeling pretty good. Next RSP Lower work out will be a bitch though....
Sunday, July 25, 2010
JC (07/25)- RSP Upper Day 6
Military Press-
45x5
95x5
135x3
Work set-
165x4
165x5
165x4
First 3 sets were done using strict form. Last 3 were done as push presses.
165- 3x5
Bench Press-
45x5
95x5
135x3
185x3
225x3
Work set-
265- 3x5
I don't feel I would have been able to have done 6 sets of this. Perhaps if I would have done bench press first.
Barbell bicep curls-
35x5
55x5
75- 3x6
Ab roller- 3x5
Second week of RSP officially over.
45x5
95x5
135x3
Work set-
165x4
165x5
165x4
First 3 sets were done using strict form. Last 3 were done as push presses.
165- 3x5
Bench Press-
45x5
95x5
135x3
185x3
225x3
Work set-
265- 3x5
I don't feel I would have been able to have done 6 sets of this. Perhaps if I would have done bench press first.
Barbell bicep curls-
35x5
55x5
75- 3x6
Ab roller- 3x5
Second week of RSP officially over.
Friday, July 23, 2010
JC (07/23)- RSP Lower Day 6
Decided to separate squat from military press and bench press.
Back squat-
45x5
95x5
135x4
185x3
225x3
255x2
Work set-
285- 6x5
Pretty difficult I must say. Just one more day of hard volume (6x6) and then to intensity!
Ab roller- 3x5
Back squat-
45x5
95x5
135x4
185x3
225x3
255x2
Work set-
285- 6x5
Pretty difficult I must say. Just one more day of hard volume (6x6) and then to intensity!
Ab roller- 3x5
Wednesday, July 21, 2010
JC (07/21)- RSP Day 5
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.
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.
Monday, July 19, 2010
JC (07/19)- RSP Day 4
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
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
Friday, July 16, 2010
JC- RSP
Bodyweight- 210 lbs
July 15
Assistance work
Pullups-
BW at 6x6
Incline rows-
3 plates- 10x5
Dumbbell rows-
80 lbs- 10x5
Lateral shoulder raises-
15 lbs- 5x5
Forward shoulder raises (probably not correct name)-
20 lbs- 10x5
Bicep Curls-
35 lbs- 5x5
July 16
RSP Day 3
Came in freaking tired and sleep deprived.
Back squat-
45x5
95x5
135x5
185x4
225x3
Work set-
285- 6x2
OK, pretty easy, feels pretty comfortable. Made sure to keep back tight and to drive upward with hips.
Military press-
45x5
95x5
135x3
Work set-
165- 6 or 7x2
Ok, first set (which I do not count above) I wasnt able to get even 1 rep. Figured it was fatigue from volume of shoulder work I've been doing. Rested a bit, and got the first set. Subsequent sets were difficult but I managed. 6 or 7 due to shitty ability to keep track of sets.
Bench press-
135x5
185x4
225x3
Work set-
265- 6x3!
Possibly the most difficult bench workout I've ever been through. Fatigue from military press was a big factor. 5+ minutes of rest between each set. A little embarrassed that the weight I'm using for my bench program is only 20 lbs behind my squat, but I'm confident I'll be able to increase the gap between my bench and squat after the RSP cycle, particularly because I'm feeling very good about squats.
First week of RSP finished.
July 15
Assistance work
Pullups-
BW at 6x6
Incline rows-
3 plates- 10x5
Dumbbell rows-
80 lbs- 10x5
Lateral shoulder raises-
15 lbs- 5x5
Forward shoulder raises (probably not correct name)-
20 lbs- 10x5
Bicep Curls-
35 lbs- 5x5
July 16
RSP Day 3
Came in freaking tired and sleep deprived.
Back squat-
45x5
95x5
135x5
185x4
225x3
Work set-
285- 6x2
OK, pretty easy, feels pretty comfortable. Made sure to keep back tight and to drive upward with hips.
Military press-
45x5
95x5
135x3
Work set-
165- 6 or 7x2
Ok, first set (which I do not count above) I wasnt able to get even 1 rep. Figured it was fatigue from volume of shoulder work I've been doing. Rested a bit, and got the first set. Subsequent sets were difficult but I managed. 6 or 7 due to shitty ability to keep track of sets.
Bench press-
135x5
185x4
225x3
Work set-
265- 6x3!
Possibly the most difficult bench workout I've ever been through. Fatigue from military press was a big factor. 5+ minutes of rest between each set. A little embarrassed that the weight I'm using for my bench program is only 20 lbs behind my squat, but I'm confident I'll be able to increase the gap between my bench and squat after the RSP cycle, particularly because I'm feeling very good about squats.
First week of RSP finished.
Wednesday, July 14, 2010
JC (07/14)- RSP Day 2
Came in a bit sore-ish from previous workout. Nothing terrible.
Morning
Squat-
45x5
95x5
135x5
185x5
225x4
Work set-
285- 6x3
Not too bad.
Military Press-
45x5
95x5
135x4
Work set-
165- 6x3
A bit difficult, but I managed.
Afternoon
Bench Press-
45x5
95x5
135x5
185x4
225x3
Work set-
265-6x2
Had to do bench workout in the afternoon after work as I did not have enough time in the morning. Bench session was a bit on the hard side, but I pushed through it.
Second day finished, and looking forward to positive results.
Morning
Squat-
45x5
95x5
135x5
185x5
225x4
Work set-
285- 6x3
Not too bad.
Military Press-
45x5
95x5
135x4
Work set-
165- 6x3
A bit difficult, but I managed.
Afternoon
Bench Press-
45x5
95x5
135x5
185x4
225x3
Work set-
265-6x2
Had to do bench workout in the afternoon after work as I did not have enough time in the morning. Bench session was a bit on the hard side, but I pushed through it.
Second day finished, and looking forward to positive results.
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