Manveer's RTS Log (Warning: Contains RPE)

[Manveer]

Background
M, 32, 6'1", ~240#

Current PRs:
Squat: 590
Bench: 375 (competition pause)
Deadlift: 573
Press: 225

Meet Results
I've competed in handful of meets.

Oct 24, 2015 - Starting Strength Fall Classic
Squat: 425 / 455 / 485
Press: 185 / 205 / 225 (miss)
Deadlift: 465 / 505 / 545
Total: 1235#
Wilks: 332.26

June 18, 2016 - Crossfit Total Smash
Squat: 515 / 550 / 565
Press: 195 (miss) / 215 / 225
Deadlift: 500 / 522.5 (misload, good lift) / 545 / 585 (miss)
Total: 1335#
Wilks: 356.x (weigh-out after final deadlift was 243.x)

Oct 29, 2016 - Starting Strength Fall Classic
Squat: 225 / 240 / 247 (496 / 529 / 545)
Press: 90 / 95 / 100 (198 / 209 / 220)
Deadlift: 220 / 235 / 247 (485 / 518 / 545)
Total: 594 (1310#)
Wilks: 350.58

Aug 19, 2017 – USAPL Viking Summer Raid
Squat: 247.5 / 257.5 / 267.5 (546 / 568 / 590)
Bench: 160 / 170 / 175 (miss) (353 / 375 / 386x)
Deadlift: 237.5 / 250 / 257.5 (524 / 551 / 568)
Total: 695 (1543#)
Wilks: 409.01

Program
I’m coached by Mark Robb at Reactive Training Systems. My training is on the higher volume and higher frequency side.

[Manveer]

BW (9/13 morning): 243.0#
BW (9/14 morning): 243.2#

Sleep (9/12 evening): not sure
Sleep (9/13 evening): ~7.5h

2017-09-14 - C4W3D3
Pin Squat (no belt)
370x5 @6
390x5 @7
415x5 @8
415x5 @8.5
415x5 @9
Up 10 lbs over last week and still hitting RPE targets! Bracing felt very strong today. Bar speeds were fast.

Video: https://www.instagram.com/p/BZCeBDPn-7O ... veer_lifts

SLDL off 2" Blocks
195x12 @6.5
205x12 @7.5
215x12 @8.5
Fine.

[ithryn]

Last night I couldn't sleep. I'm getting over a cold and it's that recovery phase where you feel fine all day and then you have coughing fits all night. It was awful. The tiredness automatically increased my RPE +5 on all lifts though, so I got that going for me.

[Manveer]

Last night I couldn't sleep. I'm getting over a cold and it's that recovery phase where you feel fine all day and then you have coughing fits all night. It was awful. The tiredness automatically increased my RPE +5 on all lifts though, so I got that going for me.

That sucks. Being sick will definitely make things feel heavier.

BW (9/15 morning): 244.0#

Sleep (9/14 evening): ~6h30m, been unintentionally getting up too early most of this week

Helping my coworker move tomorrow morning, so I almost used that as an excuse to skip GPP.

2017-09-15 - GPP
Airdyne
15:13
HR (avg/max): 120/132

Pendlay Rows - 10 mins
225x9 @8
225x4 @8
225x4 @8
225x5 @8
225x4 @8
225x7 @9.5
The bar barely touched on the last one. And, as we all know, if it doesn't touch, it doesn't count!

[Manveer]

BW (9/16 morning): 242.6#
BW (9/17 morning): 242.6#

Sleep has been pretty good the last couple of days/nights. Around 7-8 hrs.

TRAC: Add 1 set

2017-09-17 - C4W4D1
Squat w/ belt
415x6 @6
435x6 @7
460x6 @7.5
460x6 @8.5
460x6 @9-9.5
430x6 @8
I keep putting 10 more lbs on each week and I'm still undershooting RPE targets, so I'm happy about that. The weights are approaching 500, though, so that is pretty daunting for sets of 6 across. Starting to get in my head. I can tell I"m accumulating some fatigue... knees are a little achey especially.

Bar speeds on the top set were pretty close to how 450 moved last week, maybe .01 m/s slower on average.

Video: https://www.instagram.com/p/BZKIHuKHmKk ... veer_lifts

3-0-3 Tempo Bench (Rehab)
185x4
195x4
205x4
205x4
Pain got better as the sets went on, which is a good sign.

Press v1 (no belt)
95x10x6
Even easier than usual since I didn't do my normal slingshot bench work.

[jwagner]

I've been following your training for a while on the other forum, but didn't really have a great appreciation for how much progress you've been making lately until seeing your meet results. Looks like things are going pretty well with Mark.

[Cody]

The weights are approaching 500, though, so that is pretty daunting for sets of 6 across. Starting to get in my head.

It's just a number. Once you've done it, you'll appreciate that nothing is special about 500. Remember when you thought 405 was heavy? It's just a number.

[Manveer]

I've been following your training for a while on the other forum, but didn't really have a great appreciation for how much progress you've been making lately until seeing your meet results. Looks like things are going pretty well with Mark.

Hey, thanks! Yeah, things are going pretty well overall. We're still doing some experimenting as far as programming, but it seems to keep getting better with each cycle. Mark is great.

The weights are approaching 500, though, so that is pretty daunting for sets of 6 across. Starting to get in my head.

It's just a number. Once you've done it, you'll appreciate that nothing is special about 500. Remember when you thought 405 was heavy? It's just a number.

Yeah. I have to keep reminding myself that "it's just a weight". I have repped 500+ for sets across (not 6s, but still reps). 500 shouldn't be considered that heavy anymore. Thanks.

[ithryn]

That sucks. Being sick will definitely make things feel heavier.

Oh ha. I was just riffing on the theory that being tired = elevated RPE = more gains = profit!

When you're doing the pin squats, do you rest the bar on the arms?

[Manveer]

That sucks. Being sick will definitely make things feel heavier.

Oh ha. I was just riffing on the theory that being tired = elevated RPE = more gains = profit!

When you're doing the pin squats, do you rest the bar on the arms?

Ha. That was a ridiculous thread.

Yeah, I let the pins take the weight. Probably not all of the weight, but the unloading/loading makes them a lot different than a paused squat.

[Manveer]

BW (9/18 morning): 242.6#
BW (9/19 morning): 243.8#

Sleep (9/17 evening): ~7h
Sleep (9/18 evening): ~7.5h

2017-09-19 - C4W4D2
Comp Raw Bench
260x6 @6
260x6 @6
260x6 @6.5
260x6 @7.5, bar felt heavy on the right side again, wtf
225x6 @6
225x6 @6.5
Keeping the weights lighter due to pec pain. Trying to keep things symmetrical, but I am still guarding the left (injured) side a bit. The pain seems to have improved significantly, but we'll see how much shit hurts tomorrow after this session.

Deadlift w/ belt
405x6 @6
425x6 @7
450x6 @8
450x6 @9
425x6 @8.5
Toes pointed a bit more forward than usual, grip narrower. Not sure if it's actually better, but it's not worse.

Video: https://www.instagram.com/p/BZPZjekHCwC ... veer_lifts

SSB Squat (no belt)
335x5 @7
355x5 @8
375x5 @8.5
No issues.

Video: https://www.instagram.com/p/BZPjvJ4H3sn ... veer_lifts

[Allentown]

I know I said this last time, but DL are looking really good.

[Manveer]

I know I said this last time, but DL are looking really good.

Thanks, Allen. I'm trying. Back position gets worse as the sets go on, but still acceptable.

A couple of e1RM plots. Dev block is going well so far (bench is down at the moment due to injury). We'll see how far I can keep riding this wave:

[cgeorg]

Thanks, Allen. I'm trying. Back position gets worse as the sets go on, but still acceptable.

I noticed this too, and it seems similar to the amount I get. Has Mark mentioned anything about it? Also not to get too call-outy but the last comp squat video (https://www.instagram.com/p/BZKIHuKHmKk ... veer_lifts) looked a little high to me?

[Manveer]

I noticed this too, and it seems similar to the amount I get. Has Mark mentioned anything about it?

No. As I said, it's an acceptable amount of deviation.

Also not to get too call-outy but the last comp squat video (https://www.instagram.com/p/BZKIHuKHmKk ... veer_lifts) looked a little high to me?

That is a pretty call-outy comment, but yes, I did notice I was squatting higher than usual when I reviewed the video from that set. I would say they were mostly at parallel or very slightly below, but this isn't the best angle to judge depth, plus loose clothes make it harder to see the hip crease. Would not pass in USAPL.

[cgeorg]

That's fair - it was half a call out and half me trying to get better at reviewing my own videos. Thanks

[mbasic]

those SSB squat looked a LITTLE high to me as well.
that angle doesn't seem all that bad for judging.
saying it because I care.
XOXOXXO
mb
_____________________________
EDIT: what's your record in meets?
say 3 meets = are your 9 for 9 on white lights (for depth)?.

(I know its just an accessory movement)

[Manveer]

those SSB squat looked a LITTLE high to me as well.
that angle doesn't seem all that bad for judging.
saying it because I care.
XOXOXXO
mb
_____________________________
EDIT: what's your record in meets?
say 3 meets = are your 9 for 9 on white lights (for depth)?.

(I know its just an accessory movement)

I didn't say it was the worst angle, just that it's not the best. Direct side shot is the best for depth.

SSB squats could've been deeper, maybe some at parallel, but again there are shadows and loose clothing in the way.

I haven't gotten a red light on a squat for depth or anything else in a comp.

Geez, tough crowd...

[Manveer]

BW (9/20 morning): 242.8#
BW (9/21 morning): 242.8#

Sleep (9/19 evening): ~6.5h, not great
Sleep (9/20 evening): 8h

Fucking hot today. Feels like the middle of summer, but we should be into the best part of the year weather-wise...

2017-09-21 - C4W4D3
Pin Squat (no belt)
380x5 @6.5, not tight enough
400x5 @7
420x5 @8 PR
420x5 @8.5
420x5 @8.5
Getting pretty good at pin squats.

Video: https://www.instagram.com/p/BZUiIzLH3Nv ... veer_lifts

2ct Pause Bench
275x4 @6.5
Pec pain, shut it down after this.

SLDL off 2" Blocks
205x12 @6.5
215x12 @7.5
225x12 @8.5

[Kregna]

Why do you think your squats are higher than your deadlift?