Kevin's Training Log (Using RTS)

I am new to Sheiko's stuff.  I am the Director of Strength and Conditioning at Total Performance Sports in Everett, MA.  We were lucky enough to host the first USA seminar for Boris and Kokylaev.  It was really great and helped clear up a few of the questions I had had.  Today was my first day running my program and I figured this is a great place to post and get feedback.

I was a college soccer player and fought MMA professionally for 10 years.  This is my first attempt at being a strength athlete.  Current numbers 300/275/425 (lbs)

7/6/2015
Squat
150lbs x5
180lbs x4
210lbs x3
250lbs 4x2 RPE 8
-Final set was still an 8 so no accumulated fatigue

Bench
140lbs x 5
165lbs x 5
205lbs 4x3 RPE 7
-Last set was a 7 no accumulated fatigue

SSB Squat
165 x 3
195 x 4 RPE 7, when completed was a RPE 8
185 3x4 RPE 7
-Top number was supposed to be around 225lbs.  The bar I had available was a SSB cambered bar so this does make it a tad more difficult.  Weight felt heavy for an RPE of 7.  Accumalted fatigue for squat pattern at the end of the day is roughly 7%

Lat raise/Plate raise 4x8each

DB Flies 4x8

Glad you started this log, it will be interesting to see your progress!
Are you training 3 or 4 days a week?

3 days per week

7/8/2015
Bench
140 x 3
165 x 3
195 x 3
220 4x4 RPE 8
-Still an 8 on the last set

Front Squat
150 x 5
180 x 4
225 x 3
205 2x3 Top sets should have been an RPE 8, definitely a 9-10
-Accumulated squat fatigue 6% added to Monday currently at 13%

CG Bench
165x3
195 x 3
205 4x4 RPE 7
-No accumulated fatigue

Facepulls 4x8
Goodmornings 5x5

7/9/2015
I pull Sumo fyi
DL to knees
235 x 5
275 x 4
320 x 3
360 4x2 RPE 8
-Was a 9 by the end 3% Fatigue accumulation

Bench Press
140 x 5
165 x 4
195 x 3 RPE 7
-Nice and easy work, no fatigue accumulation

DL from KNees

215 x 3
255 x 3
300 x 3
360 x1
405 x1
455 x 1
500 2x1 RPE 9
-Still had some left in the tank no fatigue accumulation

Scap pull-ups 5x15
Ab wheel 4x8

7/13/15

Squat
155 x 5
185 x 5
215 x 5
240 4x3 (RPE 7)
-Ended at an 8 for 2% fatigue accumulation

Bench Press
140 x 5
165 x 5
205 4x5 RPE 7
-Ended at an 8 for 2 % fatigue accumulation

Box Squat
165 x 4
195 x 4
225 4x5 (supposed to be 240lbs) RPE 7
-Ended at a 9 for 5% fatigue total for squat at 7% for today

7/15/15

Bench
140 x 3
165 x 3
195 3x2
220 4x4 RPE 9
-Probably could have gone heavier here.  Definitely was not a 9, but decided to just run the numbers since this is only my second week

Front Squat
150 x 4
180 x 4
205 3x3 RPE 8
-Was pretty sore from Monday's squat session so dropped the weight substantially.  Still felt heavy.  The 205lbs was an 8 so no additional fatigue accumulation

CG Bench Press
150 x 3
180 x 3
205 4x4 RPE 7
-Ended at a 9 for a 5% fatigue accumulation.  Friday is a light bench day so should be good

Facepulls 4x15
Skipped the goodmornings to be able to recover for a more intense DL day Friday

Thanks for sharing this!

7/17/15
1" Defecit DL
215 x 5
255 x 4
310 x 3
340 4x2 RPE 8
-Felt light and probably could have gone heavier, but ran the numbers instead

Bench
140 x 4
165 x 3
195 3x3 RPE 7
-Little sore from Wed for bench but felt good

DL
235 x 5
275 x 3
320 x 2
360 4x2 RPE 9
-Ended at a 9.  Today felt strong.  Good thing I cut back the weight on the squats on Wed

Scap pull-ups 4x15
Ab wheel 4x10

7/20/15

Squat
165 x 5
195 x 4
225 x 3
255 4x2 RPE 9
-Definitely was at a 9 at the end

Bench
140 x 5
165 x 4
205 4x3 RPE 7
-Definitely a 7 or less

SSB Squat
150 x 3
180 x 3
210 x 3
240 4x2
_Felt lighter then it did with the barbell.  Should have been a 7, but was closer to an 8.  Fatigue accumulation for the day 3%

7/22/15
Bench
140 x 3
165 x 3
195 x 3
235 4x3 RPE 7
-Fatigue 2%

Squat
150 x 5
180 x 4
210 x 3
235 3x5 RPE 8
-Fatigue 3%

Bench w/ 1 Chain (40lbs total chain weight)
165 x 3 (plus chains)
195 x 3 (plus chains)
220 4x3 (plus chains)
-Fatigue 4% (total bench fatigue 6%)

Facepulls 4x15
KB Swings 4x15

7/24/2015

DL to Knees
215 x 5
255 x 4
300 x 3
340 4x3 RPE 7
-Felt light.  Next Prep block I will increase weight to match RPEs

WG Bench
140 x 5
165 x 4
195 x 3
220 3x3 RPE 8
-Again felt light.  Acclimating to volume well

DL from Knees
305 x 5
385 x 3
425 x 2
500 5 x 2 RPE 9
-CNS was shot after this, 4% fatigue

Lat Pulldown 4x10
SA Carries x4

7/27/2015
Squat
150 x 5
180 x 4
210 x 3
280 x 2 RPE 9
260 2x2 RPE 8
-Was not the weight that was the issue.  Having some major squat technique errors lately I need to get on top of.  Getting pitched forward a lot in the hole

Bench w/ chains (80lbs chain weight)
140 x 5 (plus chains)
165 x 4 (plus chains)
205 x4 (plus chains)
-Did not complete my last 2 sets of bench as I felt a pec strain

7/29/2015
Pec was still sore from straining it Monday so swapped my day 2 and 3.  Decided to keep all benching out and focus on squat technique with the second lift.  Hopefully can bench Friday (at least close grip).

Deadlift
215 x 5
255 x 4
300 x 3
395 x 2 RPE 9
365 2x2 RPE 8
-Deadlift felt really good.  Giving myself 4% fatigue due to being tired after.  Maybe due to the heat.  DL to knees has definitely helped my start position

Squat
150 x 5
180 x 4
210 x 3
235 3x3
-Weight was light but technique was shit.  Reviewed film and tweaked my start position a bit.  I was rushing under the bar and not getting my upper traps as tight as they should be.  Dropped the weight to 135lbs and did a 4x3 with a 2/1000 pause in the hole.  This cleared up my technique issue.  Might squat again Friday to really lock it down.

Lat Pulldown 4x10
Rows 4x10

Good to hear you've got the technique issue sorted out. I have sort of been getting pitched forward in the hole myself, and am thinking of trying out flat shoes instead of my Romaleos.

7/31/15

Pec was still a bit strained from Monday, but benched anyways.  Sore after, but better than expected

Bench
140 x 5
165 x 4
195 x 3
250 x 2
235 1x2 RPE 9 Felt the pec so stopped shy of my last set

Squat
150 x 3
180 x 3
210 x 3x3
185 4x3
-Had some major technical issues with the squat so working on it more than pushing weights
-

8/3/15
Squat
150 x 5
180 x 4
210 x 3
240 5x3 RPE 7
-Ended at a 9 due to technical issues.  5% fatigue.  Definitely looked better than last week

2 Board Press
140 x 5
165 x 4
195 4x8 RPE 7
-Felt light

SSB Squats plus 80lbs in chains
150 (plus chains) x 5
160 (plus chains) x 4
180 (plus chains) 5x5 RPE 6
-Ended at a 9 so 9% fatigue making a total of 14% for the day.  Due to this I will deadlift inbetween bench sessions on Wed to allow this pattern time to recover

Rows 4x12
Shrugs 4x12

8/5/2015

Bench
140 x 5
165 x 4
195 x 3
225 5x3 RPE 7
-Bench is feeling great

Deadlift w/ Chains
210 (plus 40lbs in chains) x 5
255 (plus 40lbs chains) x 4
300 (plus 40lbs in chains) 5x5 RPE 6
-This was easily a 9 for a 9% fatigue.  Friday I will DL to knees and pull off blocks to offset

Paused Bench (1/1000 pause)
140 x 5
165 x 4
235 3x3 RPE 8
-Ended at an 8

Lat Pulldown 4x12

8/7/2015
DL to knees
215 x 5
255 x 4
295 x 3
340 5x3 RPE 7
Ended at RPE 7

Swiss Bar Incline Press
135 x 5
165 x 4
185 4x4 RPE 7
-Ended at an 8 for 2% fatigue accumulation

DL from Knees
-Ended up using 7" blocks so it was about midshin height
275 x 5
335 x 4
425 x 2
445 x 2
455 x 1
465 x 1 RPE 8
_was supposed to be 4x2 RPE 8, cut it to singles and it ended at a 10.  Fatigue accumulation was 7%.  I have the weekend to recover so no big deal

Pull-ups 4x8
SLSU 5x5

8/10/15
Squat
150 x 5
180 x 4
210 x 3
225 6x3 RPE 7
-Cut the weight down and increased the volume to work on technique since I have been having issues

2 Board Press
140 x 5
165 x 4
195 4x8 RPE 7
-I should have increased the weight.  Felt really light

SSB Squats
180 x 5
180 x 4
210 x 3
230 4x3 RPE 6
-Decreased volume here and went heavier due to going lighter with higher volume on the squats.  Ended at an 8 for a 6% fatigue accumulation

8/12/15

I am going away next week and will not be training.  I decided to move stuff around to max out volume this week.  Did my first squat pyramid

Bench
140 x 5
165 x 4
195 x 3
230 4x3

Squat Pyramid
150 x 5
180 x 4
185 (kept it at 60%) 3,5,7,9,8,6,4,2

Paused Bench (2/1000)
140 x 5
165 x 4
225 3x3

8/13/15

Volume PR today.  Felt great

1" Deficit plus Lifting Shoes DL
215 x 5
255 x 4
300 x 3
340 4x3

Swiss Bar Incline Press
135 x 5
165 x 4
185 4x4

DL w/ 2 chains (40lbs in chains-weight not included in numbers)
215 x 5
255 x 5
305 5x5

Facepulls 4x15

Not concerned about RPEs because next week is a deload

8/24/15

Squat
155 x 5
185 x 4
210 x 3
255 4x2 RPE 8

Bench Press
145 x 5
165 x 4
205 5x3 RPE 7

Wider Stance Squat
155 x 5
185 x 4
225 5x3 RPE 7 (dropped the weight to make it a true 7)

Lat Pulldown 3x12
Facepulls 3x15

8/26/15

Bench
140 x 5
165 x 4
195 x 3
240 4x2 RPE 8

Paused DL
215 x 5
255 x 4
340 4x3 RPE 7
-Ended at a 9 5% fatigue accumulation

CG Bench
140 x 5
165 x 4
220 5x3 RPE 7
-Ended at an 8, 2% fatigue accumulation

8/28/15

DL to Knees
215 x 5
255 x 4
300 x 3
365 4x2

Bench Press
140 x 5
165 x 4
205 5x5

DL from Knees
275 x 5
330 x 4
405 x 1
455 x 1
475 x 1
485 x 1
500 x 1
405 x 4
315 x 5

Facepulls 4x20

8/28/15

squat
150 x 5
180 x 4
180 x 4
210 x 3
210 x 3
240 4x3

Bench
140 x 5
165 x 4
195 x 3
220 5x2

Squat
150 x 5
180 x 5
180 x 5
210 4x4

Bentover Shrugs 4x15
SLDL 4x6each

8/31/15

Squat
150 x 5
180 x 4
180 x 4
210 x 3
210 x 3
240 4x3

Bench
140 x 5
165 x 4
195 x 3
220 5x2

Squat
150 x 5
180 x 5
180 x 5
210 4x4

Back
Single Leg Dedlifts 3x8

9/2/15
Bench
140 x 5
165 x 4
195 x 3
220 5x3

Squat
150 x 5
180 x 4
210 2x3
225 5x3

WG Bench
140 x 3
165 x 3
195 4x3

Squat
165 x 5
195 x 4
225 5x3

Facepulls 4x20

9/4/15

2" deficit pull
215 x 4
255 x 4
255 x 4
300 2x3
340 5x3

Bench
140 x 5
165 x 4
195 x 3
220 2x3
235 2x2
195 x 5
165 x 7
140 x 9

DL from Knees (just above midshin)
255 x 5
300 2x4
365 3x3
405 x 2
455 2x2
500 x 2

9/7/15

Squat
150 x 5
180 x 5
210 x 3
210 x 3
240 2x2
275 x 1
295 x 1
315 x 1

Bench
140 x 5
165 x 4
195 x 3
220 5x3

Squat
150 x 5
180 x 4
210 2x3
240 4x2

9/9/15

Bench
140 x 5
165 x 4
165 x 4
195 2x3
205 5x4

Squat
150 x 5
180 x 5
180 x 5
210 5x5

Bench
140 x 6
165 2x6
180 4x6 (repped out last set to 12)

9/11/15

2" Deficit DL to knees
215 x 4
255 2x4
300 2x3
320 4x3

Bench
150 x 5
180 x 4
205 x 3
235 x 1
255 x 1
265 x 1
280 x 1
205 x 3
180 x 5
150 x 7

DL
215 x 4
255 x 4
300 x 3
340 x 1
385 x 1
405 x 1
435 3x1
315 3x4

9/14/15

Squat
150 x 5
180 2x4
210 2x3
240 5x3

Bench
140 x 5
165 x 4
195 x 3
225 2x3
235 2x2
225 2x3

Squat
150 x 6
180 x 6
195 4x6

Facepulls 3x12
Rows 3x15