Franchise24 training log 2016/2017

[Perrin Aybara]

How come you use different weights on your working sets? They should be the same weight repeated to achieve the desired RPE.

Example x5 @8 to @9
Warmups
Bar x 10
135x10
225x5
315x5
365x3
Working sets
405x5 @8
405x5 @8
405x5 @8.5
405x5 @8.5
405x5 @9

RPE 8 to 9 achieved

 

[franchise24]

Forgot to comment on SBD belt and Sabo Deadlift shoes. Belt so far feels good. Shoes definitely better than deadlifting in socks.

 

[franchise24]

How come you use different weights on your working sets? They should be the same weight repeated to achieve the desired RPE.

Example x5 @8 to @9
Warmups
Bar x 10
135x10
225x5
315x5
365x3
Working sets
405x5 @8
405x5 @8
405x5 @8.5
405x5 @8.5
405x5 @9

RPE 8 to 9 achieved

Maybe I am reading the RPE chart incorrectly. I screwed up. This workout was suppose to be explosive I was following week 1 day one workout where it stated to do x2@9 then drop 10% and work up to RPE 9.

 

[Perrin Aybara]

Okay, the example I gave was for repeat sets. What you're describing is a fatigue drop. You still keep the weight the same after the 10% drop.

Example
Warmup
Bar x 10
135x10
225x5
315x3
405x1
Working sets
455x2 @9
Drop 10% and repeat until @9
410x2 @8
410x2 @8
410x2 @8.5
410x2 @9

 

[franchise24]

How come you use different weights on your working sets? They should be the same weight repeated to achieve the desired RPE.

Example x5 @8 to @9
Warmups
Bar x 10
135x10
225x5
315x5
365x3
Working sets
405x5 @8
405x5 @8
405x5 @8.5
405x5 @8.5
405x5 @9

RPE 8 to 9 achieved

@Perrin Aybara I am confused. The RPE chart in this example it states x5 reps at RPE 8 to 9. Looking at the RPE chart it shows that x5 RPE 8 is 81% RPE 8.5 is 82% then RPE 9 is 84%. I have been taking these percentages as a percentage of my 1 rep max. Am I doing this all wrong?

 

[franchise24]

Okay, the example I gave was for repeat sets. What you're describing is a fatigue drop. You still keep the weight the same after the 10% drop.

Example
Warmup
Bar x 10
135x10
225x5
315x3
405x1
Working sets
455x2 @9
Drop 10% and repeat until @9
410x2 @8
410x2 @8
410x2 @8.5
410x2 @9

Ok got it. Thanks I will adjust.

 

[Perrin Aybara]

@Perrin Aybara I am confused. The RPE chart in this example it states x5 reps at RPE 8 to 9. Looking at the RPE chart it shows that x5 RPE 8 is 81% RPE 8.5 is 82% then RPE 9 is 84%. I have been taking these percentages as a percentage of my 1 rep max. Am I doing this all wrong?

Yes and no. That's not the way the chart is supposed to be used. You can use the chart for your initial set, but that's it.

The way RTS recommends it if it's an x2 @9 with a 10% reduction and repeats until @9 you'd warm up normally. Then use the chart or recent performance to judge what weight to use on your x2 @9. After warming up you'll do x2 at 90% of your projected top set, then 95% of your projected top set and make adjustments based on that if necessary. Like if you're not feeling it you'd stay there and move on to your 10% drop and repeats, if you feel normal just proceed as planned or if you feel like a beast you might go a little heavier. Then you drop 10% and repeat that weight until it feels as heavy as the initial work set (@9).

For the repeats (like x5 @8 to @9) you'd work up to your initial working set of 5 @8 and instead of dropping the weight you'd repeat that weight until it becomes an @9.

Does that make sense?

 

[franchise24]

Yes and no. That's not the way the chart is supposed to be used. You can use the chart for your initial set, but that's it.

The way RTS recommends it if it's an x2 @9 with a 10% reduction and repeats until @9 you'd warm up normally. Then use the chart or recent performance to judge what weight to use on your x2 @9. After warming up you'll do x2 at 90% of your projected top set, then 95% of your projected top set and make adjustments based on that if necessary. Like if you're not feeling it you'd stay there and move on to your 10% drop and repeats, if you feel normal just proceed as planned or if you feel like a beast you might go a little heavier. Then you drop 10% and repeat that weight until it feels as heavy as the initial work set (@9).

For the repeats (like x5 @8 to @9) you'd work up to your initial working set of 5 @8 and instead of dropping the weight you'd repeat that weight until it becomes an @9.

Does that make sense?

Yes it makes sense. Got it now.

 

[franchise24]

01/03/2016

Nice day today so I went to the local mountain and walked up the Mountain and around it, for a total of roughly 7 miles.

 

[franchise24]

@Perrin Aybara got my RTS manual in today. I will have the manual finished by tomorrow or Thursday the latest.

 

[Perrin Aybara]

Everything I've been saying will make more sense. They explain everything in detail.

 

[franchise24]

Everything I've been saying will make more sense. They explain everything in detail.

It is a bit confusing but after you explained it yesterday I did some research and read what I could find and got a better understanding. Like you said once I get done reading it, I will definitely have a better understanding for the program and RPE's. Now I have to find a way that I can load this manual into the computer so I can share it. It's only 80 pages.

 

[Perrin Aybara]

It is a bit confusing but after you explained it yesterday I did some research and read what I could find and got a better understanding. Like you said once I get done reading it, I will definitely have a better understanding for the program and RPE's. Now I have to find a way that I can load this manual into the computer so I can share it. It's only 80 pages.

I'd recommend having a look around the RTS forums at some point, too. Lots of interesting programming talk over there.

 

[franchise24]

I'd recommend having a look around the RTS forums at some point, too. Lots of interesting programming talk over there.

Will do.

Sent from my Pixel XL using Tapatalk

 

[Perrin Aybara]

I got my girlfriend a Pixel back in October the day it came out. You like yours? She loves hers.

 

[franchise24]

I got my girlfriend a Pixel back in October the day it came out. You like yours? She loves hers.

Love my Pixel. I had the Samsung Note 7. I loved that thing, after all the recalls I finally had to get rid of it. I was debating between the Pixel and the LG V20. I went with the Pixel and I'm glad I did.

Sent from my Pixel XL using Tapatalk

 

[Perrin Aybara]

Love my Pixel. I had the Samsung Note 7. I loved that thing, after all the recalls I finally had to get rid of it. I was debating between the Pixel and the LG V20. I went with the Pixel and I'm glad I did.

Sent from my Pixel XL using Tapatalk

I had the Note 7, too. Thought about getting the V20 myself, but ended up getting the S7 Edge instead.

 

[franchise24]

I had the Note 7, too. Thought about getting the V20 myself, but ended up getting the S7 Edge instead.

I love droid phones. I used to be a iPhone fanboy. Once I switched I never looked back.

Sent from my Pixel XL using Tapatalk

 

[franchise24]

I had to take the day off. I got bit with the cold bug. Hopefully feeling better tomorrow.

 

[franchise24]

Looks like I'll be shutting it down this week. Went to the Dr got a Zpack and going to rest up. I'll be back at it on Monday.