It’s the Rate of Perceived Effort (RPE). It’s basically how close you are to failure. A 10 is to failure, 9 is one left in the tank, 8 is 2 left etc etc. this is my first time actually using it so my rpe guesstimates could be way off
Understood! Thanks.
11/17
Awesome session today.
Back squat:
135x10
185x5
225x5
275x5
315x10 @ 9 (all time rep PR for 315 by a least 3 probably)
Bench press:
135x5
185x3(competition pauses)
225x3(comp pauses)
245x5
265x1(comp pause)
275x3 @ 9 (really happy about this. Haven’t done any real benching in a long time and it’s a good sign that I can come in and hit my all time rep PR for 275 fairly easily)
Close grip bench:
185x5 (comp pauses)
185x5 (comp pauses)
225x6 @9.5
Finished with curls and lateral raises. High reps, short rests, lots of pump
BOOM! drop!
Congrats on that PR man. That’s how you do it right there!
Hey thanks man. I appreciate the good vibes you’ve been throwing my way in here lol.
It felt pretty good cuz it was a goal I had in my mind when I walked in the gym and I went in and executed.
I try to do that myself.
Walk in with a goal in mind for the PR set.
I had a note I left for myself in my log that read, “need 13” for my 235 squats today and felt good af after warmups so I blasted 15!
Usually I don’t, I just get what I can that day depending on how I feel. But last night I had one of those “ya know what would be cool?” moments and decided I was gonna try it today. I was reasonably sure I could get at least 8
11/17 nutrition:
Breakfast:
Coco puffs w whole milk
Pre/intra:
1 scoop plazma
10g creatine
Post:
3 scoops protein
Lunch: 2 sushi rolls
Snack:
Atkins lasagna
2 scoops protein
Dinner:
Sirloin and veggies
Totals:
Cals: 2750
Pro:250
Fat:95
Carbs:225
11/18
No workout today. Spent all day out playing at a massive outdoor paintball park. unfortunately that park is literally on the side of a (steep ass) mountain. So I spent all damn day climbing up and down mountains and running around dodging shots in the face while carrying a gun and a bunch of gear lol. My feet, knees, legs and ass are unbelievable sore. Tomorrow’s definitely gonna be light on squats. Maybe some easy deadlifts
11/19
No gym today. I woke up feeling like I was hit by a bus lol. That mountain kicked my ass. Gonna take today and tomorrow(work) as true rest days and push it when I come back Tuesday
11/21
Hit another major PR today.
Squat:
135x10
185x5
225x5
275x1
315x1
335x1
365x1
405x1(in wraps. Very out of practice on the wraps. Could barely move my knees)
Bench:
135x5
185x5
225x1
245x1
275x1
295x1
315x1 !!! First time to ever hit 3 plates
Ah, this is the log you’re hiding in. Found ya.
Congrats man, killing the PR’s lately! I still remember how awesome the feeling hitting 3 plates on the bench was.
Yoooo, thanks for stoppin in man. Yeah, I’m terrible at logging so I have like 3 different old logs cuz I keep restarting lol. Trying to make this one stick around.
11/22
Damn good day.
Front squats:
135x8
185x5
225x3
255x1
275x1
285x1
295x1 (20lb all time PR) coming real close to that 315
225x3 (2 sec pause)
225x3 (2 sec pause)
Press:
95x5
115x5
135x5
155x1
165x1
185x not even close
95x10,5 (10 reps, hold weight for 10 sec, do 5 more)
T-bar row: just using the weight up the plates
45x20
70x15
90x10
115x6
135x4
Finished with tri push down and cable curl superset. Skin splitting pump
11/25
Another solid showing today
Front squat:
135x10
185x2 paused
225x2 paused
275x1
Back squat:
315x3
335x1
365x3 PR! This was about my 1rm a few weeks ago
385x1
405x1 @9 feeling like I’ll be able to hit this for a double soon
225x20
Close grip bench from pins(about floor press level): will just call these close grip floor Press from now on
135x5
185x5
225x5 @7-8
First time doing these and it felt pretty shaky. Will be adding these in more frequently
Neutral close grip Lat pull downs:
120x12
140x6
Drop set: 120x6, 80x6
Squats progressing fast!
Yeah dude it’s been most excellent. I’ve found that frequently ramping to heavy weight is what works very well for me. I ran layers for like a couple months earlier this year and added 30 lbs to my bench and incline.
I need to find what works for me as well. I need to add about 20-30kg to my strict ohp and 40-60 to my squat and deadlift in the next 8 months. So far iv found something that adds 10kg per month to my deadlift but since im so weak at the deadlift anything probably works. Im just using rep progression atm
11/27
Short workout with a strong start, slow finish
Front squat:
135x5
I was really sore on the spot where I rest the bar for front squats so I just moved to back squat.
Squat:
185x5
225x5
275x5
315x2
345x1
365x1
385x1
405x2 @10 PR! the second one was a major grinder, but I nailed it
Comp bench:
135x10
185x3 paused
225x3 paused
245x1 paused
265x2
275x2 @9.5
Bench wasn’t there today, didn’t feel too good. Not too worried about it
11/28
Meh. Tried something different out today cuz I wanted to really hit my back.
Snatch grip rack pull from knee:
135x10
185x5
225x3
255x2
275x1
This didn’t feel all too comfortable. My lower back was sore when I walked in and was screaming at me while I did these. think I’ll experiment with different heights cuz at the knee didn’t feel right.
T-bar row:
45xalot
70x15
90x10
115x6
115x6
115x6,3,2 double rest pause
Close grip neutral Lat pull down
110x12
120x8
130x6
Slightly forward leaning Shrugs SS w/ band pull aparts
185x8/ 25
185x6/ 25
/ 25
/ 1 minute hold
Lower back and grip were definitely the limiting factor today. Will be working to improve