Frank (5/20): RTS, Volume 3, Squat

My glute is still just a tiny bit stiff, so I didn't want to push things too hard today.  Funnily enough, it was actually my adductors that were giving me the biggest problems.

After squats, I did a bunch of high rep work with the power runner and the abductor/adductor machines.

Why is it always my squat days that suck so hard?  Maybe it's just Sunday mornings.

Squat
5x45, 5x135, 5x185, 5x225, 3x275, 3x315, 1x365
2x395 @ 10-
2x395 @ 10
1x395 @ F
The first rep of the second set was my best rep.  For the others, I couldn't get any power off of the bottom, probably because I couldn't really use my glutes.  Lots of good mornings here.

Frank (5/18): RTS, Volume 3, Bench

Bench
10x45, 10x95, 5x135, 5x185, 3x225, 1x255
3x285 @ 10-
3x285 @ 10
3x285 @ 9+
3x285 @ 10


Cable Row: 4x8 @ 220
Dumbbell Incline Bench: 4x8 @ 90
JM Press: 2x8 @ 95
Dumbbell Curl: 2x6 @ 50
Tricep Pushdown: 2x10 @ 80
Hercules Cable Curl: 2x10 @ 70
Yes: 2x20 @ 80
Yow, that's a lot of volume, but most of it was with fru-fru exercises, so it doesn't count.

Frank (5/16): RTS, Volume 2, Deadlift

Deadlift
5x135, 5x225, 5x315, 3x365, 3x405, 1x455, 1x495
2x545 @ 9
2x545 @ 9+
2x545 @ 9+
2x545 @ 10
2x545 @ 10
Paul said that this looked close to my max.  This made me sad.  My back was pretty round on the last two sets.

On one of the warmup sets (405, I think), I felt something cramp up in my right glute, so I basically did every subsequent set with one buttock.  I don't think it's a major injury as it's not painful, just a little sore and tight.  I did feel it when unracking the squats, though, so I passed on the work sets for those.  I'm going to go home and sit on an ice pack and hope it goes away in time for Sunday's squats.

Squat: 5x45, 5x135, 5x185, 5x225
Yes: 3x20 @ 80
This made my butt feel good.
No: 3x10 @ 150
Ab Rollout: 3x6

Frank (5/14): RTS, Volume 2, Lockout

I went to gymnastics from 7-9 then finished with some abbreviated lockout work.  Gymnastics isn't actually too hard on my muscles, but it really beats up on my joints.  Still, while it's fun, and I think I'm going to keep doing it (unless it starts to negatively affect my lifts), the squat rack is home.

I also tried to do some muscle-ups on the rings and failed miserably.  I think this is mostly because (1) I don't really know the proper technique and (2) I'm terrible at stabilizing the rings.  I don't think it's because I'm too weak, but since I am a powerlifter, I am a bit bottom-heavy, so that might be part of it.

Press
5x45, 5x95, 3x135, 1x165
2x190 @ 9
2x190 @ 9
2x190 @ 9+
2x190 @ 9+
2x190 @ 10-
2x190 @ 10

Close Grip Bench: 8, 8, 7 @ 230
Tricep Pushdown: 10x70, 10x80, 1x90

Frank (5/13): RTS, Volume 2, Squat

Squat
5x45, 5x135, 5x185, 5x225, 3x275, 3x315, 1x365
2x385 @ 10-
2x385 @ 10
2x385 @ 9+
2x385 @ 9+
2x385 @ 9
These actually felt better the more I did.  

Power Runner: 2x8 @ 360, 2x8 @ 410
GHR: 4x10

Frank (5/11): RTS, Volume 2, Bench

Bench
10x45, 10x95, 5x135, 5x185, 3x225, 1x255
2x285 @ 9
2x285 @ 9
2x285 @ 9+
2x285 @ 9+
2x285 @ 10-
2x285 @ 10-

Cable Row: 4x8 @ 220
Dumbbell Incline Bench: 4x8 @ 90
Dumbbell Curl: 2x7 @ 50
Hercules Cable Curl: 2x10 @ 70
Sprints: 8x55m

Frank (5/9): RTS, Volume 1, Deadlift

Deadlift
5x135, 5x225, 5x315, 3x365, 3x405, 1x455
4x505 @ 9
4x505 @ 9
4x505 @ 9+
4x505 @ 9+
4x505 @ 10-

Squat
5x45, 5x135, 5x185, 5x225, 3x275
5x315 @ 9+
5x315 @ 9+
5x315 @ 9+
I was supposed to do sets of 8 here, but I was pretty gassed after deadlifts.

Yes: 3x10 @ 130
No: 3x10 @ 150
Ab Rollout: 3x6

Frank (5/7): RTS, Volume 1, Lockout

Press
5x45, 5x95, 3x135
4x180 @ 9
4x180 @ 9
4x180 @ 9
4x180 @ 9
4x180 @ 9+
4x180 @ 10-


Pullup: 4x8 @ 45
Close-Grip Bench: 7, 7, 7, 6 @ 225
JM Press: 7, 5 @ 115
Tricep Pushdown: 2x10 @ 65

Frank (5/6): RTS, Volume 1, Squat

Squat
5x45, 5x135, 5x185, 5x225, 3x275, 3x315
3x375 @ 9+
3x375 @ 9+
3x375 @ 9+
3x375 @ 9+
3x375 @ 9+
3x375 @ 9+
Wider stance.  I have to remember to shove my knees out.

Power Runner: 6x360, 8x360, 8x410

I also played around with sumo deadlifts.

Frank (5/4): RTS, Volume 1, Bench

Bench
10x45, 10x95, 5x135, 5x185, 3x225
4x270 @ 9
4x270 @ 9+
4x270 @ 9+
4x270 @ 9+
4x270 @ 10

Cable Row: 4x8 @ 220
Dumbbell Incline Bench: 8, 8, 8, 6 @ 90
Dumbbell Curl: 2x6 @ 50
Hercules Cable Curl: 2x10 @ 80

My plan will be as follows:
Friday: Bench, Bench Assistance, Biceps
Sunday: Squat, Squat Assistance
Monday: Press, Lockout Assistance, Triceps
Wednesday: Deadlift, More Squatting, Abs

For the main lifts, I will do 3 weeks of volume (4s, 2s, 3s) and 3 weeks of intensity (singles, doubles, or triples, depending on how I feel), except for squatting, where I will be doing volume on Wednesdays and progressively heavier triples on Sunday, but multiple sets.  This is primarily because I'm changing my technique and want to get in both volume and heavy work right away, though "heavy" is relative (starting at 365/375 this Sunday).

Frank (4/27): RTS, Intensity 3, Press

Press
5x45, 5x95, 3x135, 1x185
1x205
Fx220
The 205 was tough.  The 220 was stapled to my chest.

After this, I just did some random upper body stuff.  I'm debating whether to start training for real this Sunday or whether to delay real training until next Friday.  I'm leaning toward taking it light for at least part of a week.

Also, though I said I would go to the June 2 meet with you guys, I don't think I'll be able to make it.  My sister-in-law is pregnant, so my parents are coming up to NYC to see my brother, and I'll probably head down there to have a big family reunion.  I had made that commitment a while ago and actually forgot about it till this week.  Sorry dudes.  I'm sure we'll catch a meet in the fall.

Cable Row:2x8 @ 220
Close Grip Bench: 2x8 @ 225
Pullup: 2x8 @ 45
Dumbbell Incline Bench: 2x8 @ 85
Dumbbell Curl: 2x7 @ 50
Tricep Pushdown: 2x10 @ 65

Frank (4/25): RTS, Intensity 3, Deadlift

Deadlift
5x135, 5x225, 5x315, 3x365, 3x405, 1x455, 1x495, 1x545, 1x585
Fx615
I fail at life :C.

Frank (4/23): RTS, Intensity 3, Full Bro

Bench
10x45, 10x95, 5x135, 5x185, 3x225, 1x275
1x295
1x315
FUCK YES.  This was smooth and relatively fast.  I didn't pause it for very long, if at all, though.  Other than that, my form was rock solid.
0.99x325
I got this quickly off my chest but stalled, as usual, about 2/3 of the way up.  JC says he didn't give any help, but hands on the bar mean no lift for me, so this was a no go, but I'm sure I'll get it next time.

Frank (4/21): RTS, Intensity 3, Squat

I went to a squat workshop at TPS today.

Squat
5x45, 5x135, 5x225, 3x275, 3x315, 1x365, 1x415
Fx465
3x365
I guess it was just too heavy.  Bummer.  Murph said I need to work on two things:
1.  Drive everything (head, chest, etc.) back as I come up out of the hole.  Drive my elbows forward.
2.  Learn to brace by breathing through my abdomen.
These are things that have been yelled at me at many points in my training, but I guess it's good to know that everyone agrees about what I need to work on.

Frank (4/19): RTS, Intensity 2, Lockout

Press
5x45, 5x95, 3x135, 1x185
1x200 @ 10-
1x205 @ 10


Close Grip Bench: 4x8 @ 225
Pullup: 4x8 @ 45
Tricep Pushdown: 3x10 @ 65
Tricep Pullover: 2x10 @ 75

Frank (4/18): RTS, Intensity 2, Deadlift

Deadlift
5x135, 5x225, 5x315, 3x365, 3x405, 1x455, 1x495, 1x545
1x585 @ 9+
1x605 @ 10
This is around 95% of my max, but it felt like 100%.  Ugh.

Yes: 2x10 @ 120
No: 2x10 @ 140
Ab Rollout: 2x6

I did a little less work today in anticipation of hitting 100% (or more, I hope) in the coming week.

Frank (4/16): RTS, Intensity 2, Bench

Bench
5x45, 5x95, 5x135, 5x185, 3x225, 1x275
1x295 @ 9
1x300 @ 10-
Surprisingly easy.  Andrey said that my arms tremble when I do heavy bench, which means I need to do more direct arm work.  Time to pump up those guns.

Cable Row: 4x8 @ 220
Dumbbell Incline Bench: 4x8 @ 85
Dumbbell Curl: 2x6 @ 50
"Hercules" Cable Curl: 12x60, 10x80
I have no idea what these are really called, but that's what JC calls them, so that name works for me.

Sprints: 8x50m
I contemplated skipping conditioning for the next two weeks as I work up to heavy singles, but that would leave me with only 5 out of 7 weeks with conditioning, which I don't think is enough.  I did shorten the distance, but I increased the speed.  On balance, I don't know what sort of effect this will have.

Frank (4/15): RTS, Intensity 2, Squat

Squat
5x45, 5x135, 5x185, 5x225, 3x275, 3x315, 1x365, 1x405
1x425 @ 9+
1x440 @ 10-
Fx440
This was reassuring after my abject failure last week.  I probably shouldn't have gone for that second single, though.

Reverse Band Deadlift
5x135, 5x225, 5x315, 3x405, 1x495
2x585 @ 9
2x585 @ 9

GHR: 3x10
Decline Situp: 3x15

Frank (4/13): RTS, Intensity 1, Lockout

Press
5x45, 5x95, 3x135, 1x175
1x200 @ 9
1x200 @ 9
8x145
8x145
These were pretty easy, actually.  A two-plate press would be really cool.

Pullup: 4x8 @ 45
Close Grip Bench: 4x8 @ 225
Tricep Pushdown: 3x10 @ 65
Jogging: 1400m

Frank (4/11): RTS, Intensity 1, Deadlift

Deadlift
5x135, 5x225, 5x315, 3x365, 3x405, 1x455, 1x495, 1x545
1x585 @ 10
1x585 @ 10-
8x405
8x405

High Box Squat
5x45, 5x135, 5x225, 5x315, 3x365, 3x405, 3x455
2x495 @ F
2x495 @ 10-
2x495 @ 10-
I was planning to do 2 on the first set, but Ronny urged me to do a third, which I promptly failed.

Yes:  3x10 @ 120
No: 3x10 @ 140
Ab Rollout: 5, 6, 6