Manveer's RTS Log (Warning: Contains RPE)

[Hanley]

Got some shit to learn about sprinklers.

Get it:

https://www.rachio.com/

See if your local gov't has a rebate offer. Best smart home product I own.

[Manveer]

Got some shit to learn about sprinklers.

Get it:

https://www.rachio.com/

See if your local gov't has a rebate offer. Best smart home product I own.

Yeah, I will get one. Also want a Nest or Ecobee. My friend told me the same thing about his Rachio.

[Manveer]

I bought a Rachio 3

2019-01-27 - Pivot Week 1 of 2
Squat with Belt
175 x 5
182.5 x 5 @ 7

Video: https://www.instagram.com/p/BtKTpzxANAt/

530 Tempo Squat with Belt
120 x 5
120 x 5

Pull Down
54.4 x 10 @ 5.5
59 x 10 @ 6
68 x 10 @ 8
68 x 10 @ 8

Cambered Bar Chest Supported Row
61.2 x 10 @ 6
65.8 x 10 @ 7
70.3 x 10 @ 8
70.3 x 10 @ 9

[Manveer]

2019-01-29 - Pivot Week 1 of 2
Bench Press
135 x 5 @ 7
142.5 x 5 @ 7.5

Video: https://www.instagram.com/p/BtPayz4gskv/

530 Tempo Bench Press
115 x 5 @ 8
115 x 5 @ 8.5
110 x 5 @ 8.5

Deadlift (conv) with Belt
125 x 5
137.5 x 5

530 Tempo Deadlift (conv) with Belt
75 x 5
95 x 5

Standing Military
45 x 10 @ 6
50 x 10 @ 7
52.5 x 10 @ 7.5
52.5 x 10 @ 7.5

Ab Wheel
6
3
3
3

[Manveer]

2019-01-31 - Pivot Week 1 of 2
Side Lunge
27.2 x 10
31.8 x 10
36.3 x 10
36.3 x 10
Two DBs, each half of total weight listed.

Bench Press with Feet Up
120 x 6 @ 6
127.5 x 6 @ 7
135 x 6 @ 8
135 x 6 @ 8.5

Bus Drivers
9.1 x 10
11.3 x 10
13.6 x 10 @ 8
13.6 x 10 @ 8.5
Plate weight only.

[Hanley]

Bus Drivers

Whoa, whoa, whoa. You give me shit about jumping jacks, but you're doing bus drivers?

[Manveer]

Bus Drivers

Whoa, whoa, whoa. You give me shit about jumping jacks, but you're doing bus drivers?

This is how 2000+ totals are built

[Hanley]

Bus Drivers

Whoa, whoa, whoa. You give me shit about jumping jacks, but you're doing bus drivers?

This is how 2000+ totals are built

Drive that bus, baby

[Manveer]

2019-02-03 - Pivot Week 2 of 2
Squat with Belt
185 x 5 @ 5
195 x 5 @ 7
No pain, moved well.

Video: https://www.instagram.com/p/Btbr0YHA1l7/

530 Tempo Squat with Belt
125 x 5
125 x 5

Pull Down
59 x 10 @ 6
63.5 x 10 @ 7
68 x 10 @ 8
68 x 10 @ 8.5

Cambered Bar Chest Supported Row
61.2 x 10 @ 6
65.8 x 10 @ 7
70.3 x 10 @ 9
70.3 x 10 @ 9.5

[Manveer]

2019-02-05 - Pivot Week 2 of 2
Bench Press
140 x 5 @ 7
147.5 x 5 @ 7.5
150 x 5 @ 8.5
147.5 set had pauses that were too short. Repeated and went up slightly with better pauses. Not sure what my best paused set of 5 is, but this is up there.

Video: https://www.instagram.com/p/BthemhcAM_B/

530 Tempo Bench Press
115 x 5 @ 8
115 x 5 @ 9

Deadlift (conv) with Belt
135 x 5
150 x 5

530 Tempo Deadlift (conv) with Belt
95 x 5
95 x 5

Standing Military
45 x 10 @ 6
50 x 10 @ 7
55 x 10 @ 7.5
55 x 10 @ 8.5

Ab Wheel
8
4
Ab cramp after second set.

[Manveer]

2019-02-07 - Pivot Week 2 of 2
Side Lunge
31.8 x 10
36.3 x 10
40.8 x 10
40.8 x 10

Bench Press with Feet Up
122.5 x 6 @ 6.5
130 x 6 @ 7.5
130 x 6 @ 8
130 x 6 @ 8

Bus Drivers
9.1 x 10
11.3 x 10
13.6 x 10
13.6 x 10

2019-02-10 - C9W1D1
Squat with Belt
190 x 4 @ 6
200 x 4 @ 7
210 x 4 @ 7.5
200 x 2
Slight pain/low back rounding on rep 3 of set at 210kg. Felt off on next set, so racked it early.

Video: https://www.instagram.com/p/Btti_sLA0F3/

Close Grip Bench Press
110 x 8 @ 7
115 x 8 @ 7.5
120 x 8 @ 8.5
115 x 8 @ 8.5
115 x 8 @ 8.5

Close Grip Incline Bench
74.8 x 8 @ 6
79.4 x 8 @ 7
83.9 x 8 @ 7.5
83.9 x 8 @ 8.5
83.9 x 8 @ 8.5

[Manveer]

2019-02-12 - C9W1D2
VIdeos: https://www.instagram.com/p/Btzom2wAb4j/
Bench Press
140 x 4 @ 6.5
147.5 x 4 @ 7.5
152.5 x 4 @ 9.5
150 x 4 @ 9
145 x 4 @ 8
145 x 4 @ 9

Deadlift (conv) with Belt
140 x 4
150 x 4
160 x 4
160 x 4
160 x 4
No pain, maybe slight discomfort.

Dumbbell Bench Press
63.5 x 10
77.1 x 10
81.6 x 10
81.6 x 10
Total weight, each DB half of the weight listed. Getting into position is the limiting factor.

Leg Press
81.6 x 10
122.4 x 10
163.3 x 10
163.3 x 10
Did not go to full ROM, since that seems to result in low back flexion and pain.

2019-02-14 - C9W1D3
Safety Bar Squat with Belt
133.8 x 5
133.8 x 5
120.2 x 5
Light & easy. Getting slight discomfort in low back on the left side after second set at 133.8, so I dropped weight and also dropped two sets.

Low Pin Bench Press
117.5 x 4 @ 6
122.5 x 4 @ 6.5
132.5 x 4 @ 7.5
132.5 x 4 @ 7.5
132.5 x 4 @ 7.5
132.5 x 4 @ 8

Video: https://www.instagram.com/p/Bt4uo7NApip/

Pendlay Row
60 x 12
65 x 12
70 x 12

Overall, had some discomfort in low back/hips, but I think it is a manageable level. Training this week was closer to normal levels of volume, and sometimes closer to normal weights.

[Manveer]

2019-02-17 - C9W2D1
Videos: https://www.instagram.com/p/BuATc6jgrx1/
Squat with Belt
190 x 4 @ 6
190 x 4 @ 6
190 x 4 @ 7
185 x 4
185 x 4
Started to feel some discomfort in my low back. Focus was on bracing better today and not getting loose at the bottom/avoiding back rounding.

Close Grip Bench Press
110 x 8 @ 6.5
115 x 8 @ 7
120 x 8 @ 8.5
115 x 8 @ 8
115 x 8 @ 8

Close Grip Incline Bench
79.4 x 8 @ 7
83.9 x 8 @ 7.5
88.5 x 8 @ 8
88.5 x 8 @ 8
88.5 x 8 @ 9

[Manveer]

2019-02-19 - C9W2D2
Bench Press
132.5 x 4 @ 6
140 x 4 @ 7
150 x 4 @ 7.5
150 x 4 @ 8
150 x 4 @ 8.5
150 x 4 @ 9
Slight pec pain on the last rep of the last set. Intuition told me to drop the weight, but I was stubborn and didn't.

Video: https://www.instagram.com/p/BuFhjWSg-pS/

Deadlift (conv) with Belt
150 x 4
160 x 4
170 x 4
170 x 4
170 x 4
Slight discomfort in hip/glute on the left side.

Video: https://www.instagram.com/p/BuFmSEEgkEl/

Dumbbell Bench Press
68 x 10
77 x 10
86 x 10 @ 7
77 x 10
Hardest part is getting into position with dumbbells.

Leg Press
122.5 x 10
163.3 x 10
163.3 x 10
163.3 x 10
Limiting ROM a bit to prevent lumbar flexion. Pretty easy work.

[Manveer]

2019-02-21 - C9W2D3
Safety Bar Squat with Belt
Videos: https://www.instagram.com/p/BuKsBehAsAg/
142.9 x 5
152 x 5
156.5 x 5
156.5 x 5

Low Pin Bench Press
122.5 x 4 @ 6
130 x 4 @ 7
137.5 x 4 @ 7
142.5 x 4 @ 8
142.5 x 4 @ 8.5
142.5 x 4 @ 9.5

Pendlay Row
65 x 12
70 x 12
75 x 12

2019-02-24 - C9W3D1
Squat with Belt
195 x 4 @ 6
200 x 4 @ 7
205 x 4 @ 7
205 x 4 @ 7.5
185 x 4 @ 6

Video: https://www.instagram.com/p/BuSb9b-gY7W/

Close Grip Bench Press
112.5 x 8 @ 7
117.5 x 8 @ 7.5
122.5 x 8 @ 7.5
105 x 8
Left pec twinge on 122.5kg set, last rep

Close Grip Incline Bench
83.9 x 8 @ 7
83.9 x 8 @ 8
83.9 x 8 @ 8
83.9 x 8 @ 8.5
83.9 x 8 @ 8

2019-02-26 - C9W3D2
At Average Joe's in Cincinnati with @nkupianist
Videos: https://www.instagram.com/p/BuXcVIFgztU/
Bench Press
133.8 x 4 @ 6
142.9 x 4 @ 7
152 x 4 @ 8.5
152 x 4 @ 9
142.9 x 4 @ 8.5
133.8 x 4 @ 8
Bench was low. Hard to use leg drive.

Deadlift (conv) with Belt
165.6 x 4
174.6 x 4
183.7 x 4
183.7 x 4
165.6 x 4

Dumbbell Bench Press
63.5 x 10
72.6 x 10
81.6 x 10
72.6 x 10

Leg Press
122.5 x 10
163.3 x 10
186 x 10
186 x 10

2019-02-28 - C9W3D3
Videos: https://www.instagram.com/p/Buc08tigxwz/
Safety Bar Squat with Belt
152 x 5
161 x 5
165.6 x 5
165.6 x 5
156.5 x 5

Low Pin Bench Press
130 x 4 @ 6
137.5 x 4 @ 7
145 x 4 @ 7.5
145 x 4 @ 8.5
145 x 4 @ 9
137.5 x 4 @ 8
Slight left pec pain when unracking the last set.

Pendlay Row
60 x 2
Low back felt stiff on the first set. Stopped the set and skipped additional sets.

[Manveer]

2019-03-03 - C9W3D1
Squat with Belt
195 x 4 @ 6
205 x 4 @ 7
215 x 4 @ 7.5
185 x 4 @ 6
185 x 4 @ 6
Slight low back pain on the right on last rep of 215x4 set. Dropped weight afterwards. Some left knee pain on the down sets.

Video: https://www.instagram.com/p/BujX4TjgMq8/

Close Grip Bench Press
112.5 x 8 @ 6.5
117.5 x 8 @ 7
122.5 x 8 @ 8.5
117.5 x 8 @ 8
115 x 8 @ 8.5

Close Grip Incline Bench
79.4 x 8 @ 6.5
83.9 x 8 @ 8
83.9 x 8 @ 8.5
83.9 x 8 @ 9
Last set skipped due to time. Had to catch a flight.

2019-03-05 - C9W3D2
At Average Joe's with @nkupianist
Bench Press
133.8 x 4 @ 6
142.9 x 4 @ 7
152 x 2 @ 8
142.9 x 4 @ 8
142.9 x 4 @ 8
142.9 x 4 @ 8
Training while traveling. Bench was low. Aborted set at 152kg/335 after two reps since they were moving very slowly.

Deadlift (conv) with Belt
170.1 x 4
179.2 x 4
188.2 x 4
188.2 x 4

Video: https://www.instagram.com/p/BupY5FDg-PR/

Dumbbell Bench Press
68 x 10
77.1 x 10
86.2 x 10
68 x 10

Leg Press
122.5 x 10
163.3 x 10
186 x 10
186 x 10

2019-03-07 - C9W3D3
Skipped entirely due to work function.

2019-03-10 - C9W4D1
Squat with Belt
195 x 1
195 x 2
Left knee pain on warmup at 175, then on sets at 195. Aborted remaining squats.

Close Grip Bench Press
115 x 8 @ 6.5
120 x 8 @ 8
125 x 8 @ 8
125 x 8 @ 8.5
125 x 8 @ 9

Video: https://www.instagram.com/p/Bu2hhr9gcQO/

Close Grip Incline Bench
79.4 x 8 @ 6.5
83.9 x 8 @ 7.5
86.2 x 8 @ 8
86.2 x 8 @ 8.5
86.2 x 8 @ 9

[Manveer]

2019-03-12 - C9W4D2
Bench Press
137.5 x 4 @ 6
145 x 4 @ 7
152.5 x 4 @ 8.5
152.5 x 4 @ 9
145 x 4 @ 7.5
145 x 4 @ 8.5
Video: https://www.instagram.com/p/Bu7nX1YAibz/

Deadlift (conv) with Belt
175 x 1
Glute pain on the left side. Stopped warmup.

530 Tempo Deadlift (conv) with Belt
125 x 4

Leg Press
145.2 x 10
186 x 10
204.1 x 10
226.8 x 10

Dumbbell Bench Press
68 x 10
77.1 x 10
86.2 x 10 @ 7.5
86.2 x 10 @ 6
New method for getting DBs into place. Makes setup easier.

2019-03-14 - C9W4D3
Safety Bar Squat with Belt
152 x 5
161 x 5
170 x 5 @ 6
170 x 5 @ 8

Video: https://www.instagram.com/p/BvAm5jAAsF8/

Low Pin Bench Press
135 x 4 @ 6.5
142.5 x 4 @ 7
150 x 4 @ 8.5
150 x 3 @ 9.5
140 x 4 @ 8
135 x 4 @ 7.5
Failed first repeat at 150kg. 4th rep might have gone, but it would have been a major grind and not worth it. Moved pin up from 11 to 12 on safeties. Arch seems to have improved. Slight left pec pain on 140kg set.

Video: https://www.instagram.com/p/BvAtrU2g2ns/

Pendlay Row
60 x 12
65 x 12
70 x 12

2019-03-17 - C9W5D1
Squat with Belt
195 x 4 @ 6
205 x 4 @ 8
195 x 4 @ 7
185 x 4 @ 7
Skipped 5th set. Slight low back pain on the right on 195 and 185 backoff sets.

Video: https://www.instagram.com/p/BvIVeepg9zq/

Close Grip Bench Press
120 x 8 @ 7
125 x 8 @ 8
130 x 8 @ 8.5
120 x 8 @ 7.5
120 x 8 @ 8

Video: https://www.instagram.com/p/BvIeRemgg8t/

Close Grip Incline Bench
79.4 x 8 @ 6
83.9 x 8 @ 7
88.5 x 8 @ 8
88.5 x 8 @ 8.5
88.5 x 8 @ 8.5

[ChrisMcCarthy1979]

Good work here...how are things feeling overall?

[Manveer]

Good work here...how are things feeling overall?

Thanks, Chris. In a word, frustrating. I know that recovery from injury won’t be linear. I am just kind of tired of lifting weights that are kinda heavy based on my past training, seemingly taking forever to get past them. Not really a great period of training for me right now. Then again I have had injuries in the past that seemed like they would persist forever. Now I can barely remember them. Hopefully this works out the same way.

[ChrisMcCarthy1979]

Thanks, Chris. In a word, frustrating. I know that recovery from injury won’t be linear. I am just kind of tired of lifting weights that are kinda heavy based on my past training, seemingly taking forever to get past them. Not really a great period of training for me right now. Then again I have had injuries in the past that seemed like they would persist forever. Now I can barely remember them. Hopefully this works out the same way.

I'm pretty sure it will work out that way for you, you're putting the work in and that will always stand you in good stead.