2016-09-15
Pin Squat
5x308 @7
5x330 @8
5x352 @9
5x335 @8
5x335 @8
5x335 @9

TNG Bench
5x198 @7
5x208 @7.5
5x213 @8
5x203 @7
5x203 @8

Push Press
6x132 @6
6x154 @7.5
6x164 @8
6x154 @7.5
6x154 @8


I put up the same weight on pin squat last week, but for one fewer rep. Progress!

Left elbow started getting a little achey during bench. Push press felt a lot better than last week. I just need practice on it.

I also need to do a better job of keeping the weight on my heels when squatting in the hole. I'm rolling forward over my ankle a bit and it's causing some pain. I even got a bruise today.

2016-09-16
Deficit Paused Deadlift
5x308 @7.5
5x318 @8
5x301 @8

CG Incline Bench
6x155 @7.5
6x165 @9.5 (wanted @8 here)
6x155 @7.5
6x155 @8

Lever Rows
7x100 @9
7x90 @7.5
7x90 @8.5

Hit fatigue pretty quickly today.

2016-09-19
Squat /w Belt
4x352 @7
4x375 @8
4x390 @9.5
4x368 @9

Comp Bench
4x205 @7
4x215 @8.5
4x220 @9
4x205 @8.5
4x205 @8.5
4x205 @9

Spoto Press
3x205 @8
3x210 @8.5
3x215 @9.5
3x200 @8
3x200 @8
3x200 @8.5
3x200 @9


Pretty meh day. My estimated 1RM dropped a bit from last week on squat and remained the same for bench. 4x390 on squat is still pretty solid and I'm happy with it. e1RM's can be fickle.

I also lifted while sick. I'm dealing with a minor cold.

2016-09-20
Deadlift /w Belt
4x375 @8
3x397 @10 (missed 4th rep)
4x375 @9

CG Bench
3x205 @8.5
3x210 @9
3x200 @8
3x200 @8.5
3x200 @9

303 Tempo Squat
6x220 @6
6x242 @6.5
6x264 @7
6x286 @8
6x271 @8



This was pretty poor. I didn't expect to fail deadlift. I am still stick so I'm sure that contributed.

This is gonna be a rough week, I'm going on vacation Friday and won't be able to lift. I'll need to do 4 days in a row.

2016-09-21
Pin Squat
3x330 @6.5
3x352 @7.5
3x375 @9
3x357 @9

TNG Bench
8x185 @7
8x195 @7.5
8x200 @8
8x190 @7
8x190 @8

Push Press
7x132 @7
7x154 @8.5
7x142 @8


Squats felt good. 375 was close between an 8.5 and a 9.

I am getting quite good at keeping my shoulders tucked during bench. The volume is helping ingrain this pattern into my muscle memory.

Still feel a bit awkward during push press. My shoulders were fried after this.

2016-09-22
Deficit Paused Deadlift
4x308 @7
4x330 @8
4x313 @7
4x313 @8

CG Incline Bench
7x135 @6
7x145 @7
7x155 @8
7x145 @7
7x145 @7
7x145 @7

Snatch Grip SLDL
6x220 @6
6x242 @9
6x230 @9
6x220 @8


Put up pretty solid numbers today despite being beat up. This was my 4th day in a row and I was feeling it.

My thumbs were too beat up to hook grip on the DLs, so I went with mixed grip. I haven't tried mixed grip in over 4 years (always found it awkward), but I actually enjoyed it today. I felt that it was easier to sit back into the pull using mixed grip as opposed to hook. I might experiment with this further.

I find it very hard to judge my RPE on the Snatch Grip SLDL. My grip is the limiting factor here. So I'm not sure if I should be judging my RPEs based on my grip failure or not. I did that today but then did a bit more volume.

Its standard to use straps for snatch grip work

Just bought some straps from Inzer.

2016-09-27
Squat /w Belt
5x330 @7
5x352 @8
5x375 @9
5x357 @8.5
5x357 @9

Comp Bench
5x200 @7
5x210 @8.5
5x215 @9
5x205 @9

Spoto Press
4x199 @8
4x205 @8.5
4x210 @9
4x200 @8
4x200 @9



Really solid day. My squat went up 18 pounds compared to the last time I did sets of 5, which was 3 weeks ago. Bench is completely stagnant but at least I'm not regressing. I spent the entire weekend binge drinking in NO, so I expected to do worse.

2016-09-28
Deadlift /w Belt
5x352 @7.5
5x375 @8.5
5x380 @9
5x360 @9

CG Bench
4x185 @7
4x195 @8
4x205 @8.5
4x210 @9
4x200 @9

303 Tempo Squat
7x220 @6.5
7x242 @7
7x264 @8
7x249 @8


Hit the same numbers as the last time I did deads for sets of 5. I experimented with mixed grip on some reps but overall I still feel more comfortable with hook. Now that I'm deadlifting 2x/week, my thumbs are getting destroyed.

Supplementary lifts felt great.

Do you use tape for hook grip? It really helps. When I used to lift on his program seriously and hook grip, the tips of my thumbs turned brown and went numb Lol

I do not tape my thumbs, but I might start. For now I think I might just do mixed grip on my alternative day (paused deficit deadlifts right now).

2016-09-29
Pin Squat
4x308 @7.5
4x330 @9
4x313 @9

TNG Bench
4x205 @8
4x195 @7
4x195 @7.5
4x195 @8

Push Press
5x132 @6.5
5x154 @7.5
5x164 @7.5
5x176 @8.5
5x164 @8


I was feeling pretty beat up heading into the gym and it showed. I have to do 4 days in a row again this week and I'm not fully recovered right now. My squat and bench numbers are both pretty poor. Thankfully, RTS allowed me to regulate my intensity and volume.

I would just use straps on your alternative day. One day a week on regular deads will keep your grip strength up enough. No point to hurt your thumbs to paused deads and mixed grip is a totally different feel than hook.

2016-09-30
Paused Deficit Deadlift
5x308 @7
5x330 @8
5x313 @8

CG Incline Bench
5x155 @6
5x165 @7.5
5x170 @8
5x160 @7.5
5x160 @7.5
5x160 @8.5

Lever Rows
6x75 @6
6x100 @7
6x110 @8.5
6x102.5 @8


The grip strength in my left hand is considerably worse than my right hand. This is very apparent in the rows.

This ends the 4-week volume phase!

2016-09-03
Squat /w Belt
3x375 @7
3x397 @8
3x419 @9.5
3x397 @9.5

Comp Bench
3x205 @6
3x225 @8.5
3x230 @9
3x220 @9

3ct Pause Bench
3x185 @6
3x205 @8
3x215 @9
3x205 @8
3x205 @8.5
3x205 @9


Really good day today. I ate a ton of calories yesterday so I'm sure that helped contribute.

2016-10-04
Deadlift /w Belt
3x375 @7
3x397 @8
3x419 @9.5
3x397 @9.5

Pin Press
3x199 @6
3x221 @7.5
2x231 @10 (fail)
3x221 @9

SSB Squats
5x220 @7
5x242 @7.5
5x264 @8.5
5x252 @8


My deads were pretty ugly in my opinion. I'm seeing some back rounding in the film so I need to work on that. I may have had the belt too low today. I also need to get my hips lower.

Pin Press was a surprising fail, I thought I'd hit 231 easy but it ate me up.

After watching the film some more, I've reached the conclusion that my deadlift form was quite bad.

My hips are simply too high.

Here's where I begin the pull on my first rep of the first set (one of my worst reps):


Here's where I begin the pull on my first rep of the second set (one of my best reps):


I would still like to get my hips a bit lower. Going forward, I'm going to work on locking my lats and sitting back more into the pull.

I think the top pic is closer to where you want to be, assuming you can get your back flat in that position. Your arms are too straight up and down in the bottom pic imo.

Really? Oh jeez now I'm confused . I do have a tough time keeping my back straight.

It looks like in the top pic, my shoulders are slightly in front of the bar. I agree with you - that position is more optimal than the bottom.

Maybe I need to get my hips back more, not down?

I think you're not squeezing your chest up hard enough when you set. I think trying to manipulate hip height is not the right way to think about it - the height of your hips is mostly a factor of your limb/torso lengths. The things you want to optimise are: straight back, bar an inch from shins and a straight line between spine of scaps/bar/middle of foot.

Aidan is right. First pic is much better than second. I bet when the bar breaks the for in the second pic, it will look exactly like the first pic

Have you looked at mike ts new stuff. He programs a lot different now than what you are doing

Thanks for the advice guys. I think I know what I need to work on going forward.

Weasel - I have not seen Mike's new stuff. It seems like everything new is behind a pay wall. Do you have any links? I would be very interested. That being said, I'm making pretty good progress on this program so far, so I don't see a huge need to switch things up. I'm basing my programming off of this - http://forum.reactivetrainingsystems...ediate-Program


2016-10-06
3ct Pause Squat
3x308 @7
3x330 @8
3x352 @9
3x335 @9

TNG Bench
3x205 @6
3x215 @7
3x225 @8
3x215 @7.5
3x215 @7.5
3x215 @7.5
3x215 @8

OHP
3x132 @6.5
3x154 @9
3x147 @8.5
3x147 @8.5



Pretty good day. My back is quite sore/fatigued. Those deadlifts took their toll on me.

I'm experimenting with keeping my feet flat on the ground on bench. Normally I'm on my toes. It feels a bit different, perhaps stronger. I'll need to experiment a bit longer.

2016-10-07
Block Pulls
3x397 @6
3x419 @6.5
3x441 @7.5
3x463 @9
3x441 @7.5
3x441 @8.5

JM Press
3x185 @7.5
3x195 @8.5
3x200 @9
3x190 @9

Snatch Grip SLDL
6x220 @65
6x242 @7
6x264 @8
6x252 @8


Block pulls were a lot of fun and a great back workout. I had the blocks fairly high. The bar started at the bottom of my knee. My SLDL's were a bit sloppy as I struggled to keep my back rigid at all times.

This was my first time ever using straps (for both pulls). My right wrist area is pretty chafed from the straps, I'm not sure if that's normal.

2016-10-10
Squat /w Belt
2x397 @7
2x419 @8
2x441 @9.5
2x412 @9

Comp Bench
2x221 @6
2x231 @7.5
2x243 @9
2x231 @8
2x231 @8.5
2x231 @9

3ct Pause Bench
4x200 @7.5
4x210 @9
4x200 @8.5
4x200 @8.5
4x200 @9


This was a really great day. Everything felt solid. On my squats, I'm starting to lock my core and holding it for a second before beginning the descent. This seems to keep me tighter than just taking my breath and dropping.

2016-10-11
Deadlift /w Belt
2x397 @7
2x419 @8
2x441 @9.5
2x412 @9

Pin Press
4x199 @7
3x215 @10 (failed 4th rep)
4x209 @9
4x199 @8.5
4x199 @9

SSB Squars
8x176 @6
8x198 @7
8x220 @8
8x208 @8


Deadlifts felt much better this week. I was able to keep my back more rigid, although I still have a bit more room for improvement. I put a ton of focus into locking my lats down and keeping my chest up. The focus on the lats was a big help.

Pin press was all over the place. I like this lift a lot but I'm pretty bad at it. I need to hone my technique. Last week was much better.




Yesterday during squats I started getting mild headaches on the left side of my skull. Today the pain was much worse. It happens when I hold my breath and squeeze the **** out of my core. It's been 3 hours since lifting and the left side of my head still hurts a tad bit (very minor).

It has improved for sure, but I think you could start with your hips still a smidge higher.