Ok, i've been reading up about RTS and am going to jump into doing the generalised intermediate program linked above (once I've got over this nasty cold I seem to have picked up ).

To make sure I've properly understood it though:

Where it says:
Squat w/belt Work up to x4 @9 (Load Drop) No Drop Sets

There are no drop sets, just work up to a top set of four with definitely one more rep in the tank.

Where it says:
Squat w/belt Work up to x5 @9 (Load Drop) 4-6% Fatigue

Work up to a set of five with definitely one rep in the tank. Then take ~5% off that workset weight and keep doing sets until you do a set where the RPE is 9.

Where it says:
Competition Raw Bench Work up to x4 @9 (Load Drop) 6-9% Fatigue

Work up to a set of five with definitely one rep in the tank. Then take ~7.5% off that workset and keep doing sets until you do a set where the RPE is 9.

Where it says:
Close Grip Floor Press Work up to x5 @8 (Repeat) 4-6% Fatigue

Work up to a set of 5 with definitely two reps in the tank, and then keep repeating this weight until the RPE hits 9.

------------

I also have no desire to purchase wraps to do the overload squat, and there is no where to rig bands (unless I use heavy DBs). Suggestions? Maybe I could rig some chains or something, or do high box squats, or some other variation. Static holds with a heavy weight?

I am not sure about the drop from a 4x template to a 3x template from week 5 onwards - might just do the same amount of work over 4 workouts - we'll see when i get there,

Here is from Mike Ts most recent thoughts for 4-day/week raw lifters:

6 lower slots per week (3 for squat, 3 for dead)
6 upper slots per week (3 comp raw bench, 3 TnG bench)

Prime Squat: comp lift
Secondary Squat: bottom, or CNS intensive lift
Squat supplement: Squatting focused on muscular adaptations

Prime Deadlift: comp lift
Secondary Deadlift: bottom or CNS intensive
Deadlift Supplement: Rows

Prime Bench Main: Comp lift
Prime Bench Assist: Bottom focus
Prime Bench Supplement: Overhead
Secondary Bench Main: touch and go bench
Secondary Bench Assist: Overload
Secondary Bench Supplement: triceps

You have it all correct pretty much. When it says x4 @9, you should have a pretty good idea what your top set will be. Let's say you think 200x4 will an @9. So take 10% of 200 and that will be your initial set. So it will look something like 10x45, 5x95, 3x135, 1x155, 4x180 @7.5, 4x190x @8, 4x200 @9

you could just do comp squat again on the overload squat if you dont have access to bands, chains or wraps.

If you want to do the whole thing 4 days a week, you would just have to add the 2 excercizes that he takes out. He removes secondary bench assist and secondary deadlift so you would just have to add those back in. This is the list of excercizes he uses and for what weeks

GENERALIZED INTERMEDIATE PROGRAM (Exercise Selection)

Prime Squat
Squat w/belt (Weeks 1 - 8)

Secondary Squat
Pin Squat (Weeks 1 & 3)
Squat w/belt & wraps (Weeks 2, 4, 6 & 8)
2ct Pause Squat (Weeks 5 & 7)

Squat Supplement
Front Squat (Weeks 1, 3, 5 & 7)
303 Tempo Squat (Weeks 2 & 4)
2ct Pause Squat (Weeks 6 & 8)

Prime Deadlift
Deadlift w/belt (Weeks 1 - 8)

Secondary Deadlift
2" Deficit Deadlift (Weeks 1 & 3)
Rack Pull (below knee) (Weeks 2 & 4)
x (Weeks 5 - 8)

Deadlift Supplement
Snatch Grip SLDL (Weeks 1, 3, 5 & 7)
Lever Rows (Weeks 2 & 4)
Pendlay Rows (Weeks 6 & 8)

Prime Bench Main
Competition Raw Bench (Weeks 1 - 8)

Prime Bench Assist
3ct Pause Bench (Weeks 1 & 3)
2ct Pause Bench (Weeks 2, 4, 6 & 8)
Pin Press (chest level) (Weeks 5 & 7)

Prime Bench Supplement
Push Press (Weeks 1, 3, 5 & 7)
CGBP (Incline) (Weeks 2 & 4)
Military (Weeks 6 & 8)

Secondary Bench Main
Bench (touch and go) (Weeks 1 - 8)

Secondary Bench Assist
Floor Press (Weeks 1 & 3)
Pin Press (mid range) (Weeks 2 & 4)
x (Weeks 5 - 8)

Secondary Bench Supplement
Close Grip Bench (Weeks 1, 3, 5 & 7)
J.M. Press (Weeks 2 & 4)
Close Grip Floor Press (Weeks 6 & 8)

Here is the order he puts them in for a 4 day a week template

Prime Squat
Prime Bench
Prime Bench Assist

Prime DL
Secondary Bench assist
Squat supplement

Secondary Squat
Secondary Bench Main
Prime Bench Supplement

Secondary Deadlift
Secondary Bench Supplement
Deadlift Supplment

Brutal. Good luck bro. I set the over under on 3.5 weeks. This looks beyond awful.

I think deadlift, deficit deadlift, and pause deadlift all require the same intensity and thus are all CNS draining. I think that will be a shock to most 1x5 a week deadlifters.

We will see if this badass put on the belt at 255x5 deadlifts Kiwi has got any heart.

fwiw, earlier you were talking about having troubles using your glutes off the floor in the dead (I think you said "starting the lockout earlier" or something).

One simple drill I found that helped me with this was to sit on a bench with your back straight (spine neutral) and practice contracting your glutes.

One of my problems (and it sounds similar to yours - and I think it's fairly common) was that I didn't find it too difficult to engage my glutes when my hips were near full extension, but I found it much more difficult to do when my hips were near full flexion (i.e. closer to the starting position of the deadlift). Practicing contracting them from that flexed position helped a lot.

The other thing that helped me a bit was thinking about externally rotating my femurs off the floor.

Thanks, weasel! Picking the weight for each lift is definitely going to take me some time to adapt to, especially with pauses etc. That seems like a solid approach to getting it right.

I don't think my heart has really been in question. I also think the point of RTS is to be self-regulating in a lot of respects, so I don't think burnout will be an issue. We'll see, though!

Thanks, snitch, definitely some good pointers in there. We did talk a little about doing some light barbell hip thrusts to mildly fatigue the glutes prior to deadlifting to help learn to "feel" them better through the lift.

Yeah, I've done them a bit too, but again, you are starting them with your hips nearly fully extended. I found it much more valuable working on that glute contraction in a more flexed state.

Although, One thing you can do for the glute bridges is do them with your feet elevated for a more acute starting angle for your hips.

Aidan,

Episode 100 of this podcast http://www.getmightynow.com/category...-cast-podcast/ has a pretty good interview with Mike T about RTS. It's way better than the interview he did with Rip.

This was great, thanks for the link!

May 1st:

Comp Squat w/ Belt: 120x4 @8, 130x4 @9
Comp Paused Bench (no belt): 70x4 @7.5, 80x4 @9
Deadlift (no belt): 120x3 @8

Mildly recovered from the cold I had earlier this week. Was feverish for a good 72 hours, now just a bit blocked up and minor cough. Did some light work to get the blood flowing. Plan is to start the intermediate program next week in full next week, and need to get used to RPEs.

Will be using my free PT session on monday to do some bench technique work.

May 3rd

Comp Squat w/ Belt:
140x4 @8.5
140x3 @9
100x3x3

RFESS:
20'sx8x3

Calf Raises

Feeling a bit odd, still. Shoulder/trap/neck also been bugging me since wednesday which was my most feverish night of sleep, but thought I better get some work in. Ran on the treadmill for a bit to warm up, I think my mechanics are getting better as the strength in the calf improves. Squats feeling ok, still hesitant I think and perceived RPE vs video RPE seems quite different so Im guessing that is a lack of familiarity with heavy weight on the back.



In other news, I am fat as ****. Gonna let it ride for now, but I'll have to rein it in if I get too far from 83kg.

Just checking in after I realised I hadn't subbed.

Are you still in the US? Do you play rugby these days, or just football? (Soccer)

What happened to your leg?

Im back in NZ now. I tore my achilles tendon playing soccer late last year. I only played rugby for a couple of glory years at high school, where i played in a weight restricted grade. I was just under the limit and played in the centers. Otherwise, im 5' 9" and white, which doesn't bode well for a rugby career in south auckland (much to my father's disappointment: he was a kiwi age group league representative).

May 5th: Week 1 Day 1

Comp. Squat w/ Belt:
120x4 @7.5
130x4 @8
142.5x4 @9

Calf Raises

Then I went to GetStrength and did:

Comp. Paused Bench (no belt):
80x4 @7.5
90x4 @9

3sec Paused Bench (no belt):
70x5 @8
75x5 @9

I am soooo happy right now. Used my free PT session to go down to GetStrength to do my bench session, and it was a pleasure. As we were chatting afterwards, he asked me if I'd be happy to come down and train with them three times a week at no cost if he could use my progress as part of his coaching portfolio and a reference. Initially we'll go through the novice meet, but he was talking about a full competition year (provincials and then nationals) next year, so maybe it'll extend into the future. I'm going to take as much from it as I can - a knowledgeable coach, great environment, great equipment...

Wow that's really awesome Aidan, congrats!

Wow excellent news. In before 1300. The future of S&F is bright. Once the legendary voodoo flossing dinosaur gets passed by time, there will be strength stalwarts like Busto, Saw, Weasel, Halfslant and Aidan to carry the torch. S&F will not die. Sissyboys like EV will not take over. Nonsquatting 25%bodyfat skinnyfats like rustrybrooks will be scolded. Fatfats like Aura/jeffawesome will have to Cut. Skinnyskinnys like Pummi will be LOLed at and referred to the SS+GOMAD section of the FAQ. And Cutters such as KC and downtown will be reeled in and put on a minimum bodyweight requirement or face banhammers.

Love it. We are fat, We are strong. All hail to S&F.

Nice news Aidan.

How did you like lifting with RPEs?

Awesome.

There should be a sticky with the most awesome loco quotes in S&F.

Thanks!!



Its definitely different. I think it is going to take me some time to really figure out and get a good grasp of setting the attempt weights for the day. Hopefully having someone keeping an eye on it for external validation of RPE will speed up the learning curve, and not let me be too conservative.

My first act when I am elected Overlord and Mod will be too make this so. A collective wisdom of loco thread, if you will.

Congrats Aidan!

Also, congrats loco, best work in a while.

I love how loco stealthily includes himself in "Strength and Fatness"; your log makes it seem like you're only halfway there, bro. Maybe trim down some of the head fat and we'll talk.

Sweet deal Aidan! Congrats on the PRs soon to come on your way to nationals!

Elite deal man. I'm expecting a Guiness world record for time from leg injury to 3x bodyweight squat.

Nice man! gj! Admittedly had to google GS, but seems pretty cool. Best of luck. Also pretty impressive how you are recovering from that nasty injury. Keep it up