I haven’t updated my training for a long time.
It has gone rather well actually. All of my numbers are up across the board and hit some big PR’s recently after another sucessful 6-7 week training block.
I am still running variations of RTS style training. I guess. Basically just using the main principles of working up a a specific RPE and dropping down to induce fatigue. My assistance stuff has been bodybuilding style.
I am still lifting 4-6x a week alternating between upper and lower most times. Here are some of the recent numbers I have hit:
Squats, belt: 455×1, 435×4
3ct Pause Squat, belt: 415×1, 405×2,
Bench Press: 350×1, 315×3, 310×5
Competition Bench Press: 315×2, 305×3
Close Grip Bench Press: 310×3, 285×5
3ct Pause Bench Press: 285×3
Injury wise I am pretty good. My shoulders are beat up and I mangled my left one a bit when I smashed into the suicide pins the other day. My back feels pretty good and my knees are ok.
Right now, I am about to up the amount of upper/mid back work big time. Lots of volume, bodybuilding style stuff. Since I do not deadlift much, I really need to smash this area to keep my shoulders healthy and to keep my upright on squats.
I don’t have any competition plans right now. I thought about doing on in November but decided to buy fish tank stuff instead.
My only two goals right now are to bench 365 and squat 500. I am only 15lbs away from the bench press goal (but my bodyweight is dropping again so that will be difficult to do) and I am about 30lbs from the squat goal. My squat has been taking off lately though and my current e1RM is 490 (probably good for closer to 470 though) so we will see.
I am not going to rush this though. Rushing it will just cause me to get there and plummet once again due to injury. I have been on a good run lately so I plan on just keeping it going.