5 Guys....Not just a burger joint anymore

[Perrin Aybara]

Kinda botched today's session.

Got nice and warmed up at home, rode my bike to the gym and did comp squats. Wraps not on tight. Planned on 395x3 as a top set.

355x3 easy
375x3 easy
Decided to go 405x3 and it was fairly easy
365x3
365x3
365x3
365x3

Started warming up for sumo block pulls. Planned on 600x1 as the top set to repeat for 2-3
All warm-up sets felt great
540x1 easy
570x1 challenging, but not RPE 9-10
600 miss
Called it at this point and went to Bulgarian split squats
Worked up to 155x7 for a couple sets and then dropped the weight mid set and called it a day. I'll make up the sets I missed on it tomorrow.

Coach called 405x3 RPE 7 when it should've been 9. I would've called the 570 block pull 8, but missed 600. He says it's because I went in with expectations. It's going to be hard to break that habit. I have zero RPE judgment ability, too.

 

[RodgerThat]

06/18/16
Deadlift 475 4x3
Deficit dead 315 3x6
Powerclean 185 4x3
Pull up BW+35 3x5 AMRAP of 10
Lat pull down 120 4x16 slow eccentric
Back extension with 50lb band 4x16
Dumbbell shrugs 120lb 4x12
Plate shrugs 45s 3x20
Face pulls 45 3x12
Straight bar curl 95lb 4x10
Hammer curl 50s 3x8
Concentration curl 30s 4x16
Stretch

 

[ROB581211]

06/18/16
Deadlift 475 4x3
Deficit dead 315 3x6
Powerclean 185 4x3
Pull up BW+35 3x5 AMRAP of 10
Lat pull down 120 4x16 slow eccentric
Back extension with 50lb band 4x16
Dumbbell shrugs 120lb 4x12
Plate shrugs 45s 3x20
Face pulls 45 3x12
Straight bar curl 95lb 4x10
Hammer curl 50s 3x8
Concentration curl 30s 4x16
Stretch

I'm gonna steal this session at some point.

 

[Seven]

Kinda botched today's session.

Got nice and warmed up at home, rode my bike to the gym and did comp squats. Wraps not on tight. Planned on 395x3 as a top set.

355x3 easy
375x3 easy
Decided to go 405x3 and it was fairly easy
365x3
365x3
365x3
365x3

Started warming up for sumo block pulls. Planned on 600x1 as the top set to repeat for 2-3
All warm-up sets felt great
540x1 easy
570x1 challenging, but not RPE 9-10
600 miss
Called it at this point and went to Bulgarian split squats
Worked up to 155x7 for a couple sets and then dropped the weight mid set and called it a day. I'll make up the sets I missed on it tomorrow.

Coach called 405x3 RPE 7 when it should've been 9. I would've called the 570 block pull 8, but missed 600. He says it's because I went in with expectations. It's going to be hard to break that habit. I have zero RPE judgment ability, too.

That's one of the first post of yours I read in a down voice. Lol. Usually I read em in a happy/excited/up type voice. Lol. You'll get the 600 next time you try it.

 

[RodgerThat]

I'm gonna steal this session at some point.

It definitely my favourite day of the week, could have gone significantly heavier on deficit deadlifts though but it's been a while since I've done them. Also I went for the dumbbell shrugs and did them just like you said, they had a good pinch up at the top but my collarbone kept popping on the way down so I've got to play around with it. I'll try the one armed shrugs like what you said with one arm on the rack slightly leaned forward see if that works.

 

[ROB581211]

It definitely my favourite day of the week, could have gone significantly heavier on deficit deadlifts though but it's been a while since I've done them. Also I went for the dumbbell shrugs and did them just like you said, they had a good pinch up at the top but my collarbone kept popping on the way down so I've got to play around with it. I'll try the one armed shrugs like what you said with one arm on the rack slightly leaned forward see if that works.

Leaning forward a bit will add some depth as well. I'm hoping to be 100% within the next 2ish weeks. At least that's when I be pushing limit for sure. I can't wait to get under the bar with some mid 4s to 5s for doubles and triples

 

[Perrin Aybara]

That's one of the first post of yours I read in a down voice. Lol. Usually I read em in a happy/excited/up type voice. Lol. You'll get the 600 next time you try it.

That's only the third time I've missed a rep since I've been a member and the other two were from the same day. Feels bad.

 

[Seven]

That's only the third time I've missed a rep since I've been a member and the other two were from the same day. Feels bad.

I hear ya buddy. Everyone has a bad day here and there....you're still a beast. [emoji41]

 

[theprodgicalson]

He says it's because I went in with expectations. It's going to be hard to break that habit. I have zero RPE judgment ability, too.

Better early on in prep than during peaking!

It took me a minute to figure out RPE and my body fully. I'd say it was after working with coach for around 4-5 months. I was undershooting for sure. I like to have a preconceived number in my head going in, but I go how my body feels during the movement and the explosiveness of the movement. Like my squats from yesterday I wanted 385-95, ended up with 375 cause that was where I was at that days for the prescribed RPE. That's the beauty, and sometimes curse, of RPE. It allows off days while still accumulating fatigued stress. But in the same token, we are competitive and want higher numbers weekly. That can't always be done. Especially after lifting for an extended period of time.

I honestly don't send him enough if any videos anymore. I should for sure. So thank you for being an example for me to do so. It always helps when I send him videos.

 

[Perrin Aybara]

Better early on in prep than during peaking!

It took me a minute to figure out RPE and my body fully. I'd say it was after working with coach for around 4-5 months. I was undershooting for sure. I like to have a preconceived number in my head going in, but I go how my body feels during the movement and the explosiveness of the movement. Like my squats from yesterday I wanted 385-95, ended up with 375 cause that was where I was at that days for the prescribed RPE. That's the beauty, and sometimes curse, of RPE. It allows off days while still accumulating fatigued stress. But in the same token, we are competitive and want higher numbers weekly. That can't always be done. Especially after lifting for an extended period of time.

I honestly don't send him enough if any videos anymore. I should for sure. So thank you for being an example for me to do so. It always helps when I send him videos.

Yeah, I had 395x3 in my head on squat and cut off at 405x3 when I should've went to 420x3. Deadlift I planned 600x1x2-3 and should have cut off at 570. I'm just going to have to record every set because I have no gauge of RPE in the moment.

 

[Masters Power]

Yeah, I had 395x3 in my head on squat and cut off at 405x3 when I should've went to 420x3. Deadlift I planned 600x1x2-3 and should have cut off at 570. I'm just going to have to record every set because I have no gauge of RPE in the moment.

No crime in missing a 600 pull. I think everyone goes in with a preconceived notion of how much they should do on a movement when the see a set and rep scheme. The key with RPE is being able to adjust off that number based on feel. I am far from good at this. I think it takes a whole lot of sessions getting a feel for it.

 

[Perrin Aybara]

No crime in missing a 600 pull. I think everyone goes in with a preconceived notion of how much they should do on a movement when the see a set and rep scheme. The key with RPE is being able to adjust off that number based on feel. I am far from good at this. I think it takes a whole lot of sessions getting a feel for it.

It's going to be tough. I'm used to going in knowing exactly what I'm doing and knowing 100% I'll hit it because I'm used to working with submaximal weights. I'll get it eventually.

 

[Masters Power]

It's going to be tough. I'm used to going in knowing exactly what I'm doing and knowing 100% I'll hit it because I'm used to working with submaximal weights. I'll get it eventually.

I hear you. I have a lot easier time with RPE 8 or 9 than 6 or 7. I know when I only have one left in the tank but it is harder for me to judge having 3 or 4 left especially not doing high rep work that often.

 

[Perrin Aybara]

I hear you. I have a lot easier time with RPE 8 or 9 than 6 or 7. I know when I only have one left in the tank but it is harder for me to judge having 3 or 4 left especially not doing high rep work that often.

I seem to struggle with 9 even. To me everything feels like a 6 until it's suddenly a 10. Either that or every set feels like a 9, even late warm-up sets. I'll figure it out though, I always do.

How's the back today?

 

[Perrin Aybara]

Weighed in at 217lbs today

Made up the 3x7 split squats I missed yesterday with 155
5x10 chin ups
5x10 hamstring curls 105
5x10 weighted dips +45
3x10 hammer curls 35, 40, 35
3x20 abductor 110
3x20 adductor 110

Short bike ride to and from the gym.

 

[ruckin]

Weighed in at 217lbs today

Made up the 3x7 split squats I missed yesterday with 155
5x10 chin ups
5x10 hamstring curls 105
5x10 weighted dips +45
3x10 hammer curls 35, 40, 35
3x20 abductor 110
3x20 adductor 110

Short bike ride to and from the gym.

I can't wait to be able to do 5x10 chin ups one day lol

 

[Perrin Aybara]

I can't wait to be able to do 5x10 chin ups one day lol

They're actually feeling harder than they were when I was heavier. I was training them harder and with added weight then, I've just been using bodyweight lately and once a week.

Do you incorporate weighted ones? I had my best success with them weighted on one day, lower sets and reps and bodyweight on another day. I'd add weight weekly on the weighted ones and try to add reps weekly on the bodyweight ones. Either that or have a set number of reps (like 50) and complete it in less sets each week.

Like 10, 10, 8, 8, 7, 7
Then 10, 10, 9, 8, 8, 5
And so on

Or start at like 5x7 and gain reps here and there until 5x10.

The weighted day just pick a range like 3-8 reps and start building weight week by week.

To get there at a higher bodyweight you'll need to get used to doing sets with heavier weight so bodyweight feels easier or try to get your peak bodyweight set to like 15, so 10 isn't so much. I think the adding weight on weighted and gaining reps on bodyweight here and there is the best approach personally.

 

[RodgerThat]

06/19/16

20mins incline walk 3.5mph
1500m row in 5:53 personal record
10min stair climber
25min interval swim 1km total
Hot tub
Suana stretch
Hot tub some more

 

[theprodgicalson]

06/19/16

20mins incline walk 3.5mph
1500m row in 5:53 personal record
10min stair climber
25min interval swim 1km total
Hot tub
Suana stretch
Hot tub some more

god damn over achiever!

 

[ruckin]

Volume day
squat: 370x5x3
Push press: 245x5x3
Paused deadlift (double overhand): 325x5x3
Incline bench: 225x8x3
Chins (dead hang): 264x5x3
Shrugs: 275x15x3
Face pulls: 190x14,3,1 (rp)


Decent first workout of my blast (pinned yesterday). Push press hasn't been feeling that great since I stopped doing it 3 times per week, hopefully increasing it to twice per week instead of 1.5 will help.