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  1. #1
    Registered User WolfRose7's Avatar
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    Gaintain to greatness (or at least mediocrity)

    Will throw a post below with the copy pasta of my previous 2 blocks training.

    Current training Greg Nuckols Program builder.

    Week 0, Session 0.1

    Pendlay Row, rep goal 5 sets, 35 reps
    75kg, 6,6,6,5,5. 28 reps

    Comp Bench, deload #
    70kg, 5 reps, 4 sets

    Medium grip TnG Bench, reverse pyramid, deload #
    60 x 6, 55 x 10, 50 x 12

    Comp Squat, deload #
    90kg, 5 reps, 4 sets
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  2. #2
    Time is Muscle ECGordyn's Avatar
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    Cool. In. Let's see that greattain turn to gainness.

    I like Nuckols' stuff and am interested in seeing it in action.
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  3. #3
    Registered User WolfRose7's Avatar
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    Wink

    Originally Posted by ECGordyn View Post
    Cool. In. Let's see that greattain turn to gainness.

    I like Nuckols' stuff and am interested in seeing it in action.
    Hard to say how much counts as Nuckols with this tbf, guess it depends how well I do
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  4. #4
    Registered User WolfRose7's Avatar
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    Overview of the last 13 weeks of training, which is basically all my consistent training for a couple of years

    End of Block 2, 5 day, mostly vanilla with tweaks.

    All times previously
    152, 105, 170kg Comp

    Start B1 - End B2
    115 - 150
    85 - 115+
    130 - 170 @8.5

    Biggest gains were on variations, close grip bench, high bar squat, conventional deadlift all hit lifetime PRs
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  5. #5
    Registered User WolfRose7's Avatar
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    Session 0.2

    Weighted chins, rep goal of 30 over 5 sets
    +5kg reps 6, 6, 5, 5, 5

    Seated Press, hypertrophy reps to failure
    35 x 8, too heavy
    32.5 x 10, still a bit heavy
    30 x 10
    30 x 12, goldilocks

    Platz Squats
    50 x 10
    50 x 10
    50 x 10
    50 x 12

    RDL
    90 x 6, bit much back fatigued, left these for next week.
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  6. #6
    Registered User WolfRose7's Avatar
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    well. this is getting cancelled early lol.

    RTS just released low cost templates that auto update based on your data on their tracking app...

    Couldn't resist trying one
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  7. #7
    Time is Muscle ECGordyn's Avatar
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    Those templates look pretty sleek. Which one are you running?
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  8. #8
    Registered User WolfRose7's Avatar
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    Originally Posted by ECGordyn View Post
    Those templates look pretty sleek. Which one are you running?
    Went for the standard 8 week powerbuild as a taster.

    Now impatiently waiting for the email and update to app.....
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  9. #9
    Registered User WolfRose7's Avatar
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    Got my program, I'm not going to copy the pdf lol and mine looks different as the app auto adjusts based on available equipment (no belt squat, SSB or dumbbells )

    But did a taster warm up today,
    Low pin bench,
    70kg, 3 reps, 6 sets, 30s rest.

    Wide grip bench
    Testing the water here, max grip without pinging hands is 1 finger outside legal.
    40kg x 10 x 3
    100 x 1, 105 x 1, 110 x 1 @9?

    Vids later

    Oh also started couch to 10km with gf, might as well log.

    Monday
    1m jog, 2m walk 8x

    Today
    1m jog, 2m walk, 6x
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  10. #10
    Registered User WolfRose7's Avatar
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    Last deload day

    https://www.instagram.com/p/CEwpaZNg...d=iyt53v3hk8un

    Bench amcrap.
    Felt ****, some cold nonsense but went for 100 for reps anyway cuz I wanted too today.

    Partly because it gives me a rough idea for my top 4@8 Monday. Mostly because I've never amrap't a hundo before.

    Might be more stuff in a bit.

    Yesterday played with barbell Bulgarian split squats, 30kg x 12, but light. 3 sets of 10 with 35kg, about right for now
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  11. #11
    Time is Muscle ECGordyn's Avatar
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    Originally Posted by WolfRose7 View Post
    Last deload day

    https://www.instagram.com/p/CEwpaZNg...d=iyt53v3hk8un

    Bench amcrap.
    Felt ****, some cold nonsense but went for 100 for reps anyway cuz I wanted too today.

    Partly because it gives me a rough idea for my top 4@8 Monday. Mostly because I've never amrap't a hundo before.

    Might be more stuff in a bit.

    Yesterday played with barbell Bulgarian split squats, 30kg x 12, but light. 3 sets of 10 with 35kg, about right for now
    Good benching, ideal barpath back over the shoulders and up
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  12. #12
    Registered User WolfRose7's Avatar
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    Originally Posted by ECGordyn View Post
    Good benching, ideal barpath back over the shoulders and up
    was just instinct cuz it felt so heavy xD, did a couple sets of 90 x 3 a lil while after that felt rough too.

    Probably be fine on Monday, aim is 100 x 4 @8 comp, but I'll take 95-96 first and see how that goes
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  13. #13
    Time is Muscle ECGordyn's Avatar
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    Originally Posted by WolfRose7 View Post
    was just instinct cuz it felt so heavy xD, did a couple sets of 90 x 3 a lil while after that felt rough too.

    Probably be fine on Monday, aim is 100 x 4 @8 comp, but I'll take 95-96 first and see how that goes
    Maybe take 90 first and then jump to 100, though it might be @9. No need to gas out on warmups.
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  14. #14
    Registered User WolfRose7's Avatar
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    Originally Posted by ECGordyn View Post
    Maybe take 90 first and then jump to 100, though it might be @9. No need to gas out on warmups.
    Would probably be a bit big jump for bench.

    I always take an @6, @7 for an @8 target.
    So I probably will take 90, 94-96, stop if 4@8, jump again if 4@7
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  15. #15
    Registered User WolfRose7's Avatar
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    Got bored and decided to start tomorrow's programming with just the Comp squats today.

    ****ing density squats are a nightmare... Wayyy off target..

    Comp Squat
    120 x 4 @6.5
    127.5 x 4 @8

    -14% for 6 sets of 5 reps. 30s rest.

    Set 1, 110 x 5 @7
    Set 2 110 x 3 @8
    Set 2b 105 x 3
    Set 3 105 x 5
    Set 4 105 x 5
    Set 5 105 x 4
    Set 6 105 x 3

    Rather epic fail on my part.

    https://www.instagram.com/p/CEzqOttg...=1wr8cjeczdgns
    Top set, don't think this was that bad, certainly not above an 8.
    Last edited by WolfRose7; 09-07-2020 at 03:11 AM.
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  16. #16
    Registered User WolfRose7's Avatar
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    Rest of Day 1.

    Density bench = less awful, but still couldn't hit targets

    95 x 4 @8
    -16% (upped from 14) for 80kg
    5 sets, 5 reps
    set 6 and 7, 4 reps
    set 8, 3 reps @10

    Seated Press
    70% amrap
    30kg, 14 reps
    62% for 4 sets of 12
    27.5 x 10 x3 sets
    27.5 x 8 reps


    Update:
    Couch to 10k, 2.1
    2m on, 2 off, 7x
    Last edited by WolfRose7; 09-07-2020 at 10:24 AM.
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  17. #17
    Time is Muscle ECGordyn's Avatar
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    Those squats look fine, probably feel worse than they look.

    Keep track of your tonnage for each week if you're overshooting your targets, in order to keep fatigue under control.
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    Originally Posted by ECGordyn View Post
    Those squats look fine, probably feel worse than they look.

    Keep track of your tonnage for each week if you're overshooting your targets, in order to keep fatigue under control.
    They were, it's just the density stuff... couldn't brace and RPE jumped hugely each set

    will be logging on trac, so It's all tracked, and it will give me recommended adjustments based on their fatigue question each day

    Update: emailed rts, coach got back saying 2 to 3m rest would be reasonable as some people occlude the muscle much quicker or I can stick to 30s and load drop if I think conditioning is my issue.
    Last edited by WolfRose7; 09-07-2020 at 08:10 AM.
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    Lol.
    Gaintain.. You need gains to tain bruh 😂 work harder and thow more mcDoubles down. Jm style!


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  20. #20
    Registered User WolfRose7's Avatar
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    Originally Posted by MyEgoProblem View Post
    Lol.
    Gaintain.. You need gains to tain bruh 😂 work harder and thow more mcDoubles down. Jm style!


    In..

    Do you know where the nearest ****ing McDonald's is to me lmao.

    Got meat order arriving tomorrow tho!
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    Day 2!, Went better, mostly.

    RTS PB 1.2

    Slingshot Bench

    120 x 2 @8.5
    107.5 x 3 * 6 sets with 60s rest

    Sumo with Belt
    130 x 4 @10.5
    107.5 x 5 * 6 sets with 90s rest

    130 sucked, very out of shape. For once I was actually too narrow.
    Widened stance and flared feet out more, drop sets felt decent.

    High Bar, Close Stance, Raised Heel Squat
    70kg amrap, 20 reps
    70 x 12 * 2 sets

    Since I got so many on the amrap I kept the weight instead of dropping
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    The volume you got going on and the simplicity is nice.

    I’m in to see how that program runs you. Haven’t heard much about rts I’ll have to check out this app. Pretty neat it auto updates And all
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    Originally Posted by Raigs View Post
    The volume you got going on and the simplicity is nice.

    I’m in to see how that program runs you. Haven’t heard much about rts I’ll have to check out this app. Pretty neat it auto updates And all
    Hey man, good to have you on board.

    The app is very in depth compared to most, especially when it comes to reviewing blocks and specific lifts alongside assistance. And the whole trac system for fatigue.

    The lack of mobile optimisation does put a lot of people off though. Since my programming is preloaded into it for me now it definitely encourages adherence to logging their
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    Originally Posted by WolfRose7 View Post
    Hey man, good to have you on board.

    The app is very in depth compared to most, especially when it comes to reviewing blocks and specific lifts alongside assistance. And the whole trac system for fatigue.

    The lack of mobile optimisation does put a lot of people off though. Since my programming is preloaded into it for me now it definitely encourages adherence to logging their
    Yes the RTS online app is really good. But I find the E1rms to be a bit off.

    How does the program adjust for you? Does it adjust number of sets? Reps? Intensities? Exercises?
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    Originally Posted by ECGordyn View Post
    Yes the RTS online app is really good. But I find the E1rms to be a bit off.

    How does the program adjust for you? Does it adjust number of sets? Reps? Intensities? Exercises?

    The e1 charts are meant to be customised to you in an ideal world.

    That being said, the default one is pretty accurate for me. Expect Ohp, 😂 that's likely me tho
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    Originally Posted by ECGordyn View Post
    Yes the RTS online app is really good. But I find the E1rms to be a bit off.

    How does the program adjust for you? Does it adjust number of sets? Reps? Intensities? Exercises?
    Mine are pretty accurate mostly.

    So the main way it adjusts is exercises based on what equipment you have. Because I don't have DBs or speciality bars like SSB a lot of mine automatically changed when they ran the program on the app. E
    It also uses the trac system which logs soreness for multiple muscle groups, motivation to train, and has a whole heart rate thing but I don't use that bit, and that will give you advice on whether to drop volume or raise, I've not used it with the adaptive templates enough yet to see if it actually changes next week's volume.
    I have a pdf of the original program, I have all the exercises and days now on the app for me, but each weeks sets don't get loaded until the start of each week.
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    RTS PB 1.3

    Low Pin Bench
    100 x 2 @8
    90 x 3 * 4, 60s
    90 x 3 * 2, 90s

    Wide grip Bench
    80 x 15 @9
    73.5 x 12 @7.5
    73.5 x 12 @8
    73.5 x 12 @9

    Low Pin Squat
    125 x 2 @8
    110 x 3 @7
    110 x 2 *3 @7 (oops)
    110 x 3 *3 @7.5-9

    For those curious about what the app will look like


    Worked out some 8 week goals based on ERMs and slow increases. These are all ERM goals as I won't be hitting 1@10 anytime soon.

    Bench 124
    Squat 165
    Deadlift 190
    Last edited by WolfRose7; 09-10-2020 at 01:44 PM.
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    RTS PB 1.4

    Very tired, work up 2 hours early.
    Had some bicep twinges on deads, but went okay overall.
    Bench warm up was hard, but got a bit better by 90kg.

    2ct Sumo Deadlift
    130 x 2 @6
    140 x 2 @8

    125 x 5 @7
    125 x 5 @7
    125 x 5 @9 - out of position, bad grip
    125 x 5 @8 - bit more rest for this one
    2m rest average

    TnG Bench
    90 x 4 @7
    90 x 4 @8

    81 x 5 @8
    81 x 5 @5.5
    81 x 5 @6
    81 x 5 @6
    81 x 5 @6
    81 x 5 @6
    60s rest

    Just going to write sets out in full, looks better.

    Update -
    Snatch grip RDL
    mostly 60kg for various, trying to get hamstring feel, failed.
    did some empy bar and 40kg good mornings, were much better.
    Last edited by WolfRose7; 09-11-2020 at 11:22 AM.
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    For an early start to the day you went in and got it done. Nice work on the dead’s!
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    Originally Posted by Raigs View Post
    For an early start to the day you went in and got it done. Nice work on the dead’s!
    Cheers man, always my weak point even when I give them the most effort.

    Not that I am lately haha, Bench ftw.
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