Life *.* NEW- 2014 General Fitness Thread *.* - Page 114

**penguinz** · 08-13-2014, 01:44 PM

I guess we filled up the old one... http://www.chiefsplanet.com/BB/showthread.php?t=280149

Welcome to 2014! Now get your ass in top physical condition!

No one else started it so here it is!

**From the 2013 Thread**

If you want to get back into lifting, or need a new lifting routine, START HERE:

http://startingstrength.wikia.com/wi...inner_Programs

If you have questions about the SS programs, look here:

http://startingstrength.wikia.com/wiki/FAQ

Keep in mind that you're a novice lifter for a longer period of time than you think you are. Novice lifting can last anywhere from a few months to a year or two, depending on how hard you hit the weights and where you started.

Once you've reached the point where you don't make regular progress on the SS program, you are ready to move on to the intermediate stage, which can last you for a good number of years. Find it HERE:

http://madcow.hostzi.com/5x5_Program/Linear_5x5.htm

If you're a very advanced lifter (many, many years of CONSISTENT weight training), then there are lot of programs out there, and which one you pick is simply a matter of preference. If you're really that advanced, you should know what works for you and what doesn't by this point.

**lewdog** · 05-27-2015, 07:49 PM

Aspengc8 and Silock, this might be posted more for you. I've given the RTS manuals a read and it's time to focus on the big 3 and get strong as ****. Frequency is higher but that usually helps me in my training. I always have needed a second pressing day to make gains on bench. I love squats/deads so doing them multiple times a week gives me a boner anyway. Gonna need to stretch/foam roll to keep my hips in line.

Going to do the layed out 9 week RTS Intermediate program to get used to the frequency, volume and things like RPE and fatigue percentages. After that I might run I'll probably run the designed intensity/volume blocks with exercises of my choice and tailor to me needs.

Mike Tuchscherer is the founder of Reactive Training Systems and his insight is worth the read alone. Good writer.

Here's the long program:

The Program
Week 1
Monday
Exercise Protocol
Squat w/belt Work up to x4 @9 (Load Drop) No Drop Sets
Competition Raw Bench Work up to x4 @9 (Load Drop) No Drop Sets
3ct Pause Bench Work up to x5 @9 (Load Drop) No Drop Sets

Tuesday
Exercise Protocol
Deadlift w/belt Work up to x4 @9 (Load Drop) No Drop Sets
Floor Press Work up to x4 @9 (Load Drop) No Drop Sets
Front Squat Work up to x6 @9 (Load Drop) No Drop Sets

Thursday
Exercise Protocol
Pin Squat Work up to x5 @9 (Load Drop) No Drop Sets
Bench (touch and go) Work up to x6 @10 (Load Drop) No Drop Sets
Push Press Work up to x6 @9 (Load Drop) No Drop Sets

Friday
Exercise Protocol
2" Deficit Deadlift Work up to x5 @9 (Load Drop) No Drop Sets
Close Grip Bench Work up to x6 @9 (Load Drop) No Drop Sets
Snatch Grip SLDL Work up to x6 @9 (Load Drop) No Drop Sets

Week 2
Monday
Exercise Protocol
Squat w/belt Work up to x5 @9 (Load Drop) 4-6% Fatigue
Competition Raw Bench Work up to x5 @9 (Load Drop) 4-6% Fatigue
2ct Pause Bench Work up to x4 @9 (Load Drop) 4-6% Fatigue

Tuesday
Exercise Protocol
Deadlift w/belt Work up to x5 @9 (Load Drop) 4-6% Fatigue
Pin Press (mid range) Work up to x3 @9 (Load Drop) 4-6% Fatigue
303 Tempo Squat Work up to x7 @9 (Load Drop) 4-6% Fatigue

Thursday
Exercise Protocol
Squat w/belt, wraps Work up to x4 @9 (Load Drop) 4-6% Fatigue
Bench (touch and go) Work up to x5 @9 (Load Drop) 4-6% Fatigue
Close Grip Incline Work up to x7 @9 (Load Drop) 4-6% Fatigue

Friday
Exercise Protocol
Rack Pull (below knee) Work up to x4 @9 (Load Drop) 4-6% Fatigue
J.M. Press Work up to x7 @9 (Load Drop) 4-6% Fatigue
Lever Rows Work up to x7 @9 (Load Drop) 4-6% Fatigue

Week 3
Monday
Exercise Protocol
Squat w/belt Work up to x3 @9 (Load Drop) 6-9% Fatigue
Competition Raw Bench Work up to x3 @9 (Load Drop) 6-9% Fatigue
3ct Pause Bench Work up to x5 @9 (Load Drop) 6-9% Fatigue

Tuesday
Exercise Protocol
Deadlift w/belt Work up to x3 @9 (Load Drop) 6-9% Fatigue
Floor Press Work up to x4 @9 (Load Drop) 6-9% Fatigue
Front Squat Work up to x5 @9 (Load Drop) 6-9% Fatigue

Thursday
Exercise Protocol
Pin Squat Work up to x5 @9 (Load Drop) 6-9% Fatigue
Bench (touch and go) Work up to x8 @10 (Load Drop) 6-9% Fatigue
Push Press Work up to x5 @9 (Load Drop) 6-9% Fatigue

Friday
Exercise Protocol
2" Deficit Deadlift Work up to x5 @9 (Load Drop) 6-9% Fatigue
Close Grip Bench Work up to x5 @9 (Load Drop) 6-9% Fatigue
Snatch Grip SLDL Work up to x5 @9 (Load Drop) 6-9% Fatigue

Week 4
Monday
Exercise Protocol
Squat w/belt Work up to x4 @9 (Load Drop) 4-6% Fatigue
Competition Raw Bench Work up to x4 @9 (Load Drop) 4-6% Fatigue
2ct Pause Bench Work up to x3 @9 (Load Drop) 4-6% Fatigue

Tuesday
Exercise Protocol
Deadlift w/belt Work up to x4 @9 (Load Drop) 4-6% Fatigue
Pin Press (mid range) Work up to x2 @9 (Load Drop) 4-6% Fatigue
303 Tempo Squat Work up to x6 @9 (Load Drop) 4-6% Fatigue

Thursday
Exercise Protocol
Squat w/belt, wraps Work up to x3 @9 (Load Drop) 4-6% Fatigue
Bench (touch and go) Work up to x4 @9 (Load Drop) 4-6% Fatigue
Close Grip Incline Work up to x6 @9 (Load Drop) 4-6% Fatigue

Friday
Exercise Protocol
Rack Pull (below knee) Work up to x3 @9 (Load Drop) 4-6% Fatigue
J.M. Press Work up to x6 @9 (Load Drop) 4-6% Fatigue
Lever Rows Work up to x6 @9 (Load Drop) 4-6% Fatigue

Week 5
Monday
Exercise Protocol
Squat w/belt Work up to x3 @9 (Load Drop) 4-6% Fatigue
Bench (touch and go) Work up to x7 @10 (Load Drop) 4-6% Fatigue
Close Grip Bench Work up to x5 @8 (Repeat) 4-6% Fatigue

Wednesday
Exercise Protocol
Competition Raw Bench Work up to x3 @9 (Load Drop) 4-6% Fatigue
Deadlift w/belt Work up to x3 @9 (Load Drop) 4-6% Fatigue
Push Press Work up to x5 @8 (Repeat) 4-6% Fatigue
Front Squat Work up to x5 @8 (Repeat) 4-6% Fatigue

Friday
Exercise Protocol
2ct Pause Squat Work up to x4 @9 (Load Drop) 4-6% Fatigue
Pin Press (chest level) Work up to x4 @9 (Load Drop) 4-6% Fatigue
Snatch Grip SLDL Work up to x5 @8 (Repeat) 4-6% Fatigue

Week 6
Monday
Exercise Protocol
Squat w/belt Work up to x4 @9 (Load Drop) 6-9% Fatigue
Bench (touch and go) Work up to x3 @9 (Load Drop) 6-9% Fatigue
Close Grip Floor Press Work up to x6 @8 (Repeat) 6-9% Fatigue

Wednesday
Exercise Protocol
Competition Raw Bench Work up to x4 @9 (Load Drop) 6-9% Fatigue
Deadlift w/belt Work up to x4 @9 (Load Drop) 6-9% Fatigue
Military Work up to x6 @8 (Repeat) 6-9% Fatigue
2ct Pause Squat Work up to x6 @8 (Repeat) 6-9% Fatigue

Friday
Exercise Protocol
Squat w/belt, wraps Work up to x2 @9 (Load Drop) 6-9% Fatigue
2ct Pause Bench Work up to x2 @9 (Load Drop) 6-9% Fatigue
Pendlay Rows Work up to x6 @8 (Repeat) 6-9% Fatigue
Week 7
Monday
Exercise Protocol
Squat w/belt Work up to x2 @9 (Load Drop) 4-6% Fatigue
Bench (touch and go) Work up to x6 @10 (Load Drop) 4-6% Fatigue
Close Grip Bench Work up to x4 @8 (Repeat) 4-6% Fatigue

Wednesday
Exercise Protocol
Competition Raw Bench Work up to x2 @9 (Load Drop) 4-6% Fatigue
Deadlift w/belt Work up to x2 @9 (Load Drop) 4-6% Fatigue
Push Press Work up to x4 @8 (Repeat) 4-6% Fatigue
Front Squat Work up to x4 @8 (Repeat) 4-6% Fatigue

Friday
Exercise Protocol
2ct Pause Squat Work up to x3 @9 (Load Drop) 4-6% Fatigue
Pin Press (chest level) Work up to x3 @9 (Load Drop) 4-6% Fatigue
Snatch Grip SLDL Work up to x4 @8 (Repeat) 4-6% Fatigue

Week 8
Monday
Exercise Protocol
Squat w/belt Work up to x3 @9 (Load Drop) 4-6% Fatigue
Bench (touch and go) Work up to x2 @9 (Load Drop) 4-6% Fatigue
Close Grip Floor Press Work up to x5 @8 (Repeat) 4-6% Fatigue

Wednesday
Exercise Protocol
Competition Raw Bench Work up to x3 @9 (Load Drop) 4-6% Fatigue
Deadlift w/belt Work up to x3 @9 (Load Drop) 4-6% Fatigue
Military Work up to x5 @8 (Repeat) 4-6% Fatigue
2ct Pause Squat Work up to x5 @8 (Repeat) 4-6% Fatigue

Friday
Exercise Protocol
Squat w/belt, wraps Work up to x2 @9 (Load Drop) 4-6% Fatigue
2ct Pause Bench Work up to x2 @9 (Load Drop) 4-6% Fatigue
Pendlay Rows Work up to x5 @8 (Repeat) 4-6% Fatigue

Week 9
Monday: Squat, Bench, and Deadlift. Work up to 92% of previous 1RM for one set of one.
Wednesday: Squat, Bench, and Deadlift. Go through your warm up routine (not heavier than 80%)
Friday / Saturday: Practice competition. Test 1RM in Squat, Bench, and Deadlift

http://www.powerliftingtowin.com/a-r...g-systems-rts/

Brock · 05-27-2015, 08:23 PM

Quote:

Originally Posted by Sweet Daddy Williams

Keep on hatin,' fatties.

stop

Titty Meat · 05-27-2015, 09:08 PM

Quote:

Originally Posted by lewdog

I believe that Sweety Daddy doesn't really know his way around the gym and talking up his "lifts" compared to others with the lifts he mentioned are hilarious. He's pretty much goes around bashing people on this site so it's his turn to get some. He doesn't know shit on this topic.

Yeah this thread was good before the dick measuring contest. Genuinely learned some stuff about diet and fitness from you fellas the motivation has been nice too.

**penguinz** · 05-27-2015, 09:58 PM

Grade 3 spray ankle. :'(

Silock · 05-27-2015, 10:11 PM

Quote:

Originally Posted by penguinz

Grade 3 spray ankle. :'(

Cardio is for bitches, anyway.

Silock · 05-27-2015, 10:15 PM

Quote:

Originally Posted by lewdog

Aspengc8 and Silock, this might be posted more for you. I've given the RTS manuals a read and it's time to focus on the big 3 and get strong as ****. Frequency is higher but that usually helps me in my training. I always have needed a second pressing day to make gains on bench. I love squats/deads so doing them multiple times a week gives me a boner anyway. Gonna need to stretch/foam roll to keep my hips in line.

Looks like a good setup. RPE should help minimize the overtraining.

Sweet Daddy Hate · 05-28-2015, 04:17 AM

Quote:

Originally Posted by Brock

stop

Quote:

Originally Posted by Billay

Yeah this thread was good before the dick measuring contest.

I didn't start the dick measuring contest. Lewdog instigated that shit.

Sweet Daddy Hate · 05-28-2015, 04:18 AM

Quote:

Originally Posted by Silock

Cardio is for bitches, anyway.

Or, if you like actually being in shape.

Aspengc8 · 05-28-2015, 04:53 AM

Quote:

Originally Posted by lewdog

Aspengc8 and Silock, this might be posted more for you. I've given the RTS manuals a read and it's time to focus on the big 3 and get strong as ****. ..........[/url]

Mike is a beast and the RTS system is very well planned out. I wanted to roll to this if/when I burned out of 531. I played with the frequency in 531 (kind of mixed in Johnny Candito's ideas) and was hitting the big 3 twice a week. Was working good until the shoulder separation, which was entirely my fault.

Are you still sumo pulling or did you mix in traditional?

Aspengc8 · 05-28-2015, 05:00 AM

Quote:

Originally Posted by Sweet Daddy Williams

Or, if you like actually being in shape.

Blanket statement is blanket.

Cardio is required to be in 'shape' for what exactly? Be in shape for a powerlifting competition? Nope. Bodybuilding/physique comp? Not required. Just get lean for da beach? Negative ghostrider.

The cardio you perform only gets you in 'shape' (whatever the **** that really means) for whatever specifically your training for. You run long distances if you need to be in shape for a marathon. You run sprints if your getting in shape for football, soccer or most any other sporting event.

Sweet Daddy Hate · 05-28-2015, 07:22 AM

According to the minds in this thread, this is the perfect specimen of health:

Blech.

I've learned nothing here that I couldn't( and have )get from a Google search.

Thread tools/**** this shit #Fullhousefattyclub

Aspengc8 · 05-28-2015, 07:57 AM

Quote:

Originally Posted by Sweet Daddy Williams

According to the minds in this thread, this is the perfect specimen of health:

Blech.

I've learned nothing here that I couldn't( and have )get from a Google search.

Thread tools/**** this shit #Fullhousefattyclub

yeah... Konstantin is just another world class powerlifting fatty...
he just happens to be bigger AND leaner than you.

You really are a moron. You sound a lot like this other dude that used to troll in here.. forgot his name. You wouldnt happen to be vegan would you?

ThaVirus · 05-28-2015, 09:50 AM

That was Saccoppoo. The shredded, 240 pound vegan.

Titty Meat · 05-28-2015, 10:12 AM

Quote:

Originally Posted by Aspengc8

Blanket statement is blanket.

Cardio is required to be in 'shape' for what exactly? Be in shape for a powerlifting competition? Nope. Bodybuilding/physique comp? Not required. Just get lean for da beach? Negative ghostrider.

The cardio you perform only gets you in 'shape' (whatever the **** that really means) for whatever specifically your training for. You run long distances if you need to be in shape for a marathon. You run sprints if your getting in shape for football, soccer or most any other sporting event.

I do cardio to burn calories my dude

ThaVirus · 05-28-2015, 10:15 AM

Quote:

Originally Posted by Billay

I do cardio to burn calories my dude

He's saying cardio isn't necessary. An intense weight lifting session can burn just as many calories as a cardio sesh.

08-13-2014, 01:44 PM
penguinz Supporter Join Date: Mar 2003 Casino cash: $2987626	**. NEW- 2014 General Fitness Thread . I guess we filled up the old one... http://www.chiefsplanet.com/BB/showthread.php?t=280149 Welcome to 2014! Now get your ass in top physical condition! No one else started it so here it is! From the 2013 Thread** If you want to get back into lifting, or need a new lifting routine, START HERE: http://startingstrength.wikia.com/wi...inner_Programs If you have questions about the SS programs, look here: http://startingstrength.wikia.com/wiki/FAQ Keep in mind that you're a novice lifter for a longer period of time than you think you are. Novice lifting can last anywhere from a few months to a year or two, depending on how hard you hit the weights and where you started. Once you've reached the point where you don't make regular progress on the SS program, you are ready to move on to the intermediate stage, which can last you for a good number of years. Find it HERE: http://madcow.hostzi.com/5x5_Program/Linear_5x5.htm If you're a very advanced lifter (many, many years of CONSISTENT weight training), then there are lot of programs out there, and which one you pick is simply a matter of preference. If you're really that advanced, you should know what works for you and what doesn't by this point.
Posts: 16,371

05-27-2015, 07:49 PM	#1696
lewdog Mod Team Join Date: Sep 2011 Location: Valley of the hot as **** Casino cash: $1741900	Aspengc8 and Silock, this might be posted more for you. I've given the RTS manuals a read and it's time to focus on the big 3 and get strong as ****. Frequency is higher but that usually helps me in my training. I always have needed a second pressing day to make gains on bench. I love squats/deads so doing them multiple times a week gives me a boner anyway. Gonna need to stretch/foam roll to keep my hips in line. Going to do the layed out 9 week RTS Intermediate program to get used to the frequency, volume and things like RPE and fatigue percentages. After that I might run I'll probably run the designed intensity/volume blocks with exercises of my choice and tailor to me needs. Mike Tuchscherer is the founder of Reactive Training Systems and his insight is worth the read alone. Good writer. Here's the long program: The Program Week 1 Monday Exercise Protocol Squat w/belt Work up to x4 @9 (Load Drop) No Drop Sets Competition Raw Bench Work up to x4 @9 (Load Drop) No Drop Sets 3ct Pause Bench Work up to x5 @9 (Load Drop) No Drop Sets Tuesday Exercise Protocol Deadlift w/belt Work up to x4 @9 (Load Drop) No Drop Sets Floor Press Work up to x4 @9 (Load Drop) No Drop Sets Front Squat Work up to x6 @9 (Load Drop) No Drop Sets Thursday Exercise Protocol Pin Squat Work up to x5 @9 (Load Drop) No Drop Sets Bench (touch and go) Work up to x6 @10 (Load Drop) No Drop Sets Push Press Work up to x6 @9 (Load Drop) No Drop Sets Friday Exercise Protocol 2" Deficit Deadlift Work up to x5 @9 (Load Drop) No Drop Sets Close Grip Bench Work up to x6 @9 (Load Drop) No Drop Sets Snatch Grip SLDL Work up to x6 @9 (Load Drop) No Drop Sets Week 2 Monday Exercise Protocol Squat w/belt Work up to x5 @9 (Load Drop) 4-6% Fatigue Competition Raw Bench Work up to x5 @9 (Load Drop) 4-6% Fatigue 2ct Pause Bench Work up to x4 @9 (Load Drop) 4-6% Fatigue Tuesday Exercise Protocol Deadlift w/belt Work up to x5 @9 (Load Drop) 4-6% Fatigue Pin Press (mid range) Work up to x3 @9 (Load Drop) 4-6% Fatigue 303 Tempo Squat Work up to x7 @9 (Load Drop) 4-6% Fatigue Thursday Exercise Protocol Squat w/belt, wraps Work up to x4 @9 (Load Drop) 4-6% Fatigue Bench (touch and go) Work up to x5 @9 (Load Drop) 4-6% Fatigue Close Grip Incline Work up to x7 @9 (Load Drop) 4-6% Fatigue Friday Exercise Protocol Rack Pull (below knee) Work up to x4 @9 (Load Drop) 4-6% Fatigue J.M. Press Work up to x7 @9 (Load Drop) 4-6% Fatigue Lever Rows Work up to x7 @9 (Load Drop) 4-6% Fatigue Week 3 Monday Exercise Protocol Squat w/belt Work up to x3 @9 (Load Drop) 6-9% Fatigue Competition Raw Bench Work up to x3 @9 (Load Drop) 6-9% Fatigue 3ct Pause Bench Work up to x5 @9 (Load Drop) 6-9% Fatigue Tuesday Exercise Protocol Deadlift w/belt Work up to x3 @9 (Load Drop) 6-9% Fatigue Floor Press Work up to x4 @9 (Load Drop) 6-9% Fatigue Front Squat Work up to x5 @9 (Load Drop) 6-9% Fatigue Thursday Exercise Protocol Pin Squat Work up to x5 @9 (Load Drop) 6-9% Fatigue Bench (touch and go) Work up to x8 @10 (Load Drop) 6-9% Fatigue Push Press Work up to x5 @9 (Load Drop) 6-9% Fatigue Friday Exercise Protocol 2" Deficit Deadlift Work up to x5 @9 (Load Drop) 6-9% Fatigue Close Grip Bench Work up to x5 @9 (Load Drop) 6-9% Fatigue Snatch Grip SLDL Work up to x5 @9 (Load Drop) 6-9% Fatigue Week 4 Monday Exercise Protocol Squat w/belt Work up to x4 @9 (Load Drop) 4-6% Fatigue Competition Raw Bench Work up to x4 @9 (Load Drop) 4-6% Fatigue 2ct Pause Bench Work up to x3 @9 (Load Drop) 4-6% Fatigue Tuesday Exercise Protocol Deadlift w/belt Work up to x4 @9 (Load Drop) 4-6% Fatigue Pin Press (mid range) Work up to x2 @9 (Load Drop) 4-6% Fatigue 303 Tempo Squat Work up to x6 @9 (Load Drop) 4-6% Fatigue Thursday Exercise Protocol Squat w/belt, wraps Work up to x3 @9 (Load Drop) 4-6% Fatigue Bench (touch and go) Work up to x4 @9 (Load Drop) 4-6% Fatigue Close Grip Incline Work up to x6 @9 (Load Drop) 4-6% Fatigue Friday Exercise Protocol Rack Pull (below knee) Work up to x3 @9 (Load Drop) 4-6% Fatigue J.M. Press Work up to x6 @9 (Load Drop) 4-6% Fatigue Lever Rows Work up to x6 @9 (Load Drop) 4-6% Fatigue Week 5 Monday Exercise Protocol Squat w/belt Work up to x3 @9 (Load Drop) 4-6% Fatigue Bench (touch and go) Work up to x7 @10 (Load Drop) 4-6% Fatigue Close Grip Bench Work up to x5 @8 (Repeat) 4-6% Fatigue Wednesday Exercise Protocol Competition Raw Bench Work up to x3 @9 (Load Drop) 4-6% Fatigue Deadlift w/belt Work up to x3 @9 (Load Drop) 4-6% Fatigue Push Press Work up to x5 @8 (Repeat) 4-6% Fatigue Front Squat Work up to x5 @8 (Repeat) 4-6% Fatigue Friday Exercise Protocol 2ct Pause Squat Work up to x4 @9 (Load Drop) 4-6% Fatigue Pin Press (chest level) Work up to x4 @9 (Load Drop) 4-6% Fatigue Snatch Grip SLDL Work up to x5 @8 (Repeat) 4-6% Fatigue Week 6 Monday Exercise Protocol Squat w/belt Work up to x4 @9 (Load Drop) 6-9% Fatigue Bench (touch and go) Work up to x3 @9 (Load Drop) 6-9% Fatigue Close Grip Floor Press Work up to x6 @8 (Repeat) 6-9% Fatigue Wednesday Exercise Protocol Competition Raw Bench Work up to x4 @9 (Load Drop) 6-9% Fatigue Deadlift w/belt Work up to x4 @9 (Load Drop) 6-9% Fatigue Military Work up to x6 @8 (Repeat) 6-9% Fatigue 2ct Pause Squat Work up to x6 @8 (Repeat) 6-9% Fatigue Friday Exercise Protocol Squat w/belt, wraps Work up to x2 @9 (Load Drop) 6-9% Fatigue 2ct Pause Bench Work up to x2 @9 (Load Drop) 6-9% Fatigue Pendlay Rows Work up to x6 @8 (Repeat) 6-9% Fatigue Week 7 Monday Exercise Protocol Squat w/belt Work up to x2 @9 (Load Drop) 4-6% Fatigue Bench (touch and go) Work up to x6 @10 (Load Drop) 4-6% Fatigue Close Grip Bench Work up to x4 @8 (Repeat) 4-6% Fatigue Wednesday Exercise Protocol Competition Raw Bench Work up to x2 @9 (Load Drop) 4-6% Fatigue Deadlift w/belt Work up to x2 @9 (Load Drop) 4-6% Fatigue Push Press Work up to x4 @8 (Repeat) 4-6% Fatigue Front Squat Work up to x4 @8 (Repeat) 4-6% Fatigue Friday Exercise Protocol 2ct Pause Squat Work up to x3 @9 (Load Drop) 4-6% Fatigue Pin Press (chest level) Work up to x3 @9 (Load Drop) 4-6% Fatigue Snatch Grip SLDL Work up to x4 @8 (Repeat) 4-6% Fatigue Week 8 Monday Exercise Protocol Squat w/belt Work up to x3 @9 (Load Drop) 4-6% Fatigue Bench (touch and go) Work up to x2 @9 (Load Drop) 4-6% Fatigue Close Grip Floor Press Work up to x5 @8 (Repeat) 4-6% Fatigue Wednesday Exercise Protocol Competition Raw Bench Work up to x3 @9 (Load Drop) 4-6% Fatigue Deadlift w/belt Work up to x3 @9 (Load Drop) 4-6% Fatigue Military Work up to x5 @8 (Repeat) 4-6% Fatigue 2ct Pause Squat Work up to x5 @8 (Repeat) 4-6% Fatigue Friday Exercise Protocol Squat w/belt, wraps Work up to x2 @9 (Load Drop) 4-6% Fatigue 2ct Pause Bench Work up to x2 @9 (Load Drop) 4-6% Fatigue Pendlay Rows Work up to x5 @8 (Repeat) 4-6% Fatigue Week 9 Monday: Squat, Bench, and Deadlift. Work up to 92% of previous 1RM for one set of one. Wednesday: Squat, Bench, and Deadlift. Go through your warm up routine (not heavier than 80%) Friday / Saturday: Practice competition. Test 1RM in Squat, Bench, and Deadlift http://www.powerliftingtowin.com/a-r...g-systems-rts/
Posts: 45,625

05-27-2015, 09:58 PM	#1699
penguinz Supporter Join Date: Mar 2003 Casino cash: $2987626	Grade 3 spray ankle. :'( __________________
Posts: 16,371

05-28-2015, 07:22 AM	#1706
Sweet Daddy Hate Unsparing Join Date: Aug 2008 Casino cash: $10004900	According to the minds in this thread, this is the perfect specimen of health: Blech. I've learned nothing here that I couldn't( and have )get from a Google search. Thread tools/** this shit #Fullhousefattyclub __________________ 1. Merciless, severe. 2. Given freely and generously. 100% refusal to overrate 20 year Head Coaches with ZERO ing rings as a Head Coach. CP's Official Professor of 'Dem Blues for 2019/2020!**
Posts: 77,135

05-28-2015, 09:50 AM	#1708
ThaVirus You gotta kill a few people Join Date: Sep 2007 Casino cash: $1922369	That was Saccoppoo. The shredded, 240 pound vegan.
Posts: 44,388