Aspengc8 and Silock, this might be posted more for you. I've given the RTS manuals a read and it's time to focus on the big 3 and get strong as fuck. Frequency is higher but that usually helps me in my training. I always have needed a second pressing day to make gains on bench. I love squats/deads so doing them multiple times a week gives me a boner anyway. Gonna need to stretch/foam roll to keep my hips in line.

Going to do the layed out 9 week RTS Intermediate program to get used to the frequency, volume and things like RPE and fatigue percentages. After that I might run I'll probably run the designed intensity/volume blocks with exercises of my choice and tailor to me needs.

Mike Tuchscherer is the founder of Reactive Training Systems and his insight is worth the read alone. Good writer.

Here's the long program:

The Program
Week 1
Monday
Exercise Protocol
Squat w/belt Work up to x4 @9 (Load Drop) No Drop Sets
Competition Raw Bench Work up to x4 @9 (Load Drop) No Drop Sets
3ct Pause Bench Work up to x5 @9 (Load Drop) No Drop Sets

Tuesday
Exercise Protocol
Deadlift w/belt Work up to x4 @9 (Load Drop) No Drop Sets
Floor Press Work up to x4 @9 (Load Drop) No Drop Sets
Front Squat Work up to x6 @9 (Load Drop) No Drop Sets

Thursday
Exercise Protocol
Pin Squat Work up to x5 @9 (Load Drop) No Drop Sets
Bench (touch and go) Work up to x6 @10 (Load Drop) No Drop Sets
Push Press Work up to x6 @9 (Load Drop) No Drop Sets

Friday
Exercise Protocol
2" Deficit Deadlift Work up to x5 @9 (Load Drop) No Drop Sets
Close Grip Bench Work up to x6 @9 (Load Drop) No Drop Sets
Snatch Grip SLDL Work up to x6 @9 (Load Drop) No Drop Sets

Week 2
Monday
Exercise Protocol
Squat w/belt Work up to x5 @9 (Load Drop) 4-6% Fatigue
Competition Raw Bench Work up to x5 @9 (Load Drop) 4-6% Fatigue
2ct Pause Bench Work up to x4 @9 (Load Drop) 4-6% Fatigue

Tuesday
Exercise Protocol
Deadlift w/belt Work up to x5 @9 (Load Drop) 4-6% Fatigue
Pin Press (mid range) Work up to x3 @9 (Load Drop) 4-6% Fatigue
303 Tempo Squat Work up to x7 @9 (Load Drop) 4-6% Fatigue

Thursday
Exercise Protocol
Squat w/belt, wraps Work up to x4 @9 (Load Drop) 4-6% Fatigue
Bench (touch and go) Work up to x5 @9 (Load Drop) 4-6% Fatigue
Close Grip Incline Work up to x7 @9 (Load Drop) 4-6% Fatigue

Friday
Exercise Protocol
Rack Pull (below knee) Work up to x4 @9 (Load Drop) 4-6% Fatigue
J.M. Press Work up to x7 @9 (Load Drop) 4-6% Fatigue
Lever Rows Work up to x7 @9 (Load Drop) 4-6% Fatigue

Week 3
Monday
Exercise Protocol
Squat w/belt Work up to x3 @9 (Load Drop) 6-9% Fatigue
Competition Raw Bench Work up to x3 @9 (Load Drop) 6-9% Fatigue
3ct Pause Bench Work up to x5 @9 (Load Drop) 6-9% Fatigue

Tuesday
Exercise Protocol
Deadlift w/belt Work up to x3 @9 (Load Drop) 6-9% Fatigue
Floor Press Work up to x4 @9 (Load Drop) 6-9% Fatigue
Front Squat Work up to x5 @9 (Load Drop) 6-9% Fatigue

Thursday
Exercise Protocol
Pin Squat Work up to x5 @9 (Load Drop) 6-9% Fatigue
Bench (touch and go) Work up to x8 @10 (Load Drop) 6-9% Fatigue
Push Press Work up to x5 @9 (Load Drop) 6-9% Fatigue

Friday
Exercise Protocol
2" Deficit Deadlift Work up to x5 @9 (Load Drop) 6-9% Fatigue
Close Grip Bench Work up to x5 @9 (Load Drop) 6-9% Fatigue
Snatch Grip SLDL Work up to x5 @9 (Load Drop) 6-9% Fatigue

Week 4
Monday
Exercise Protocol
Squat w/belt Work up to x4 @9 (Load Drop) 4-6% Fatigue
Competition Raw Bench Work up to x4 @9 (Load Drop) 4-6% Fatigue
2ct Pause Bench Work up to x3 @9 (Load Drop) 4-6% Fatigue

Tuesday
Exercise Protocol
Deadlift w/belt Work up to x4 @9 (Load Drop) 4-6% Fatigue
Pin Press (mid range) Work up to x2 @9 (Load Drop) 4-6% Fatigue
303 Tempo Squat Work up to x6 @9 (Load Drop) 4-6% Fatigue

Thursday
Exercise Protocol
Squat w/belt, wraps Work up to x3 @9 (Load Drop) 4-6% Fatigue
Bench (touch and go) Work up to x4 @9 (Load Drop) 4-6% Fatigue
Close Grip Incline Work up to x6 @9 (Load Drop) 4-6% Fatigue

Friday
Exercise Protocol
Rack Pull (below knee) Work up to x3 @9 (Load Drop) 4-6% Fatigue
J.M. Press Work up to x6 @9 (Load Drop) 4-6% Fatigue
Lever Rows Work up to x6 @9 (Load Drop) 4-6% Fatigue

Week 5
Monday
Exercise Protocol
Squat w/belt Work up to x3 @9 (Load Drop) 4-6% Fatigue
Bench (touch and go) Work up to x7 @10 (Load Drop) 4-6% Fatigue
Close Grip Bench Work up to x5 @8 (Repeat) 4-6% Fatigue

Wednesday
Exercise Protocol
Competition Raw Bench Work up to x3 @9 (Load Drop) 4-6% Fatigue
Deadlift w/belt Work up to x3 @9 (Load Drop) 4-6% Fatigue
Push Press Work up to x5 @8 (Repeat) 4-6% Fatigue
Front Squat Work up to x5 @8 (Repeat) 4-6% Fatigue

Friday
Exercise Protocol
2ct Pause Squat Work up to x4 @9 (Load Drop) 4-6% Fatigue
Pin Press (chest level) Work up to x4 @9 (Load Drop) 4-6% Fatigue
Snatch Grip SLDL Work up to x5 @8 (Repeat) 4-6% Fatigue

Week 6
Monday
Exercise Protocol
Squat w/belt Work up to x4 @9 (Load Drop) 6-9% Fatigue
Bench (touch and go) Work up to x3 @9 (Load Drop) 6-9% Fatigue
Close Grip Floor Press Work up to x6 @8 (Repeat) 6-9% Fatigue

Wednesday
Exercise Protocol
Competition Raw Bench Work up to x4 @9 (Load Drop) 6-9% Fatigue
Deadlift w/belt Work up to x4 @9 (Load Drop) 6-9% Fatigue
Military Work up to x6 @8 (Repeat) 6-9% Fatigue
2ct Pause Squat Work up to x6 @8 (Repeat) 6-9% Fatigue

Friday
Exercise Protocol
Squat w/belt, wraps Work up to x2 @9 (Load Drop) 6-9% Fatigue
2ct Pause Bench Work up to x2 @9 (Load Drop) 6-9% Fatigue
Pendlay Rows Work up to x6 @8 (Repeat) 6-9% Fatigue
Week 7
Monday
Exercise Protocol
Squat w/belt Work up to x2 @9 (Load Drop) 4-6% Fatigue
Bench (touch and go) Work up to x6 @10 (Load Drop) 4-6% Fatigue
Close Grip Bench Work up to x4 @8 (Repeat) 4-6% Fatigue

Wednesday
Exercise Protocol
Competition Raw Bench Work up to x2 @9 (Load Drop) 4-6% Fatigue
Deadlift w/belt Work up to x2 @9 (Load Drop) 4-6% Fatigue
Push Press Work up to x4 @8 (Repeat) 4-6% Fatigue
Front Squat Work up to x4 @8 (Repeat) 4-6% Fatigue

Friday
Exercise Protocol
2ct Pause Squat Work up to x3 @9 (Load Drop) 4-6% Fatigue
Pin Press (chest level) Work up to x3 @9 (Load Drop) 4-6% Fatigue
Snatch Grip SLDL Work up to x4 @8 (Repeat) 4-6% Fatigue

Week 8
Monday
Exercise Protocol
Squat w/belt Work up to x3 @9 (Load Drop) 4-6% Fatigue
Bench (touch and go) Work up to x2 @9 (Load Drop) 4-6% Fatigue
Close Grip Floor Press Work up to x5 @8 (Repeat) 4-6% Fatigue

Wednesday
Exercise Protocol
Competition Raw Bench Work up to x3 @9 (Load Drop) 4-6% Fatigue
Deadlift w/belt Work up to x3 @9 (Load Drop) 4-6% Fatigue
Military Work up to x5 @8 (Repeat) 4-6% Fatigue
2ct Pause Squat Work up to x5 @8 (Repeat) 4-6% Fatigue

Friday
Exercise Protocol
Squat w/belt, wraps Work up to x2 @9 (Load Drop) 4-6% Fatigue
2ct Pause Bench Work up to x2 @9 (Load Drop) 4-6% Fatigue
Pendlay Rows Work up to x5 @8 (Repeat) 4-6% Fatigue

Week 9
Monday: Squat, Bench, and Deadlift. Work up to 92% of previous 1RM for one set of one.
Wednesday: Squat, Bench, and Deadlift. Go through your warm up routine (not heavier than 80%)
Friday / Saturday: Practice competition. Test 1RM in Squat, Bench, and Deadlift


http://www.powerliftingtowin.com/a-r...g-systems-rts/
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stop
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Yeah this thread was good before the dick measuring contest. Genuinely learned some stuff about diet and fitness from you fellas the motivation has been nice too.
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Grade 3 spray ankle. :'(
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Cardio is for bitches, anyway.
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Looks like a good setup. RPE should help minimize the overtraining.
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I didn't start the dick measuring contest. Lewdog instigated that shit.
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Or, if you like actually being in shape.
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Mike is a beast and the RTS system is very well planned out. I wanted to roll to this if/when I burned out of 531. I played with the frequency in 531 (kind of mixed in Johnny Candito's ideas) and was hitting the big 3 twice a week. Was working good until the shoulder separation, which was entirely my fault.

Are you still sumo pulling or did you mix in traditional?
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Blanket statement is blanket.

Cardio is required to be in 'shape' for what exactly? Be in shape for a powerlifting competition? Nope. Bodybuilding/physique comp? Not required. Just get lean for da beach? Negative ghostrider.

The cardio you perform only gets you in 'shape' (whatever the fuck that really means) for whatever specifically your training for. You run long distances if you need to be in shape for a marathon. You run sprints if your getting in shape for football, soccer or most any other sporting event.
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According to the minds in this thread, this is the perfect specimen of health:



Blech.

I've learned nothing here that I couldn't( and have )get from a Google search.


Thread tools/fuck this shit #Fullhousefattyclub

:-)
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yeah... Konstantin is just another world class powerlifting fatty...
he just happens to be bigger AND leaner than you.




You really are a moron. You sound a lot like this other dude that used to troll in here.. forgot his name. You wouldnt happen to be vegan would you?
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That was Saccoppoo. The shredded, 240 pound vegan.
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I do cardio to burn calories my dude
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He's saying cardio isn't necessary. An intense weight lifting session can burn just as many calories as a cardio sesh.
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