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Anabolic Steroids

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Docd187123 said:
The number before the x is the amount of reps done. The number after the "@" is the RPE number I'm working towards.

x4 @9 means I'm doing sets of 4reps and RPE of 9. x6 @8 means sets of 6reps for RPE 8.

RPE 10 is max effort, RPE 9 means 1 rep left in the tank, RPE 8 means 2-3 reps in the tank and the weight was too much to have fast bar speed, RPE 7 means you have fast bar speed with maximal force applied or speed work, RPE 6 means fast bar speed with minimal to moderate effort.

So when I say x4 @9 that means I do my normal warmups and then work up in sets of 4 until I get to a weight that I COULD HAVE done 5 reps but didn't. I only did the 4 reps like I want and 1 left in the tank. X6 @8 means warmup and work up in sets of 6 until I get to a weight that I could have done only 2-3 more reps but didn't. I only did the 6 reps.
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I was wondering the same thing as Mel, so im glad he asked cause now i get it..... Well mostly [emoji4]
 
Mr.B66 said:
I was wondering the same thing as Mel, so im glad he asked cause now i get it..... Well mostly [emoji4]
Click to expand...

If you have any questions about anything in here brother just ask. I'll answer anything I can no problem.

What still has you confused? I can explain it in more detail if that will help you understand better.
 
I guess im a little confused with this... Ok so you say x4@9 means you did 4 reps but could have done five. Why didnt you do 5 ? Is it because your program calls for you to only do 4 reps with a weight that you can rep 5 times with max effort? And RPE 6 and 7 is more about bar speed and has nothing to do with amount of reps with said weight?
Im sorry for the dumb questions but im a BB'r and we're not that smart[emoji23].
Im finding PL to be alot more scientific , ( for lack of a better term) than i ever thought it was. Very interesting indeed.
 
Docd187123 said:
For the most part the back is good. Tightness is there but no pain. I think the inversion is helping a lot. I still get the pain now and then squatting and pulling but nowhere like it used to be.
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Glad to hear it's doing better. Can't wait to see what numbers you put up.
 
Docd187123 said:
The number before the x is the amount of reps done. The number after the "@" is the RPE number I'm working towards.

x4 @9 means I'm doing sets of 4reps and RPE of 9. x6 @8 means sets of 6reps for RPE 8.

RPE 10 is max effort, RPE 9 means 1 rep left in the tank, RPE 8 means 2-3 reps in the tank and the weight was too much to have fast bar speed, RPE 7 means you have fast bar speed with maximal force applied or speed work, RPE 6 means fast bar speed with minimal to moderate effort.

So when I say x4 @9 that means I do my normal warmups and then work up in sets of 4 until I get to a weight that I COULD HAVE done 5 reps but didn't. I only did the 4 reps like I want and 1 left in the tank. X6 @8 means warmup and work up in sets of 6 until I get to a weight that I could have done only 2-3 more reps but didn't. I only did the 6 reps.
Click to expand...
Got it. Thank you.
 
Mr.B66 said:
I guess im a little confused with this... Ok so you say x4@9 means you did 4 reps but could have done five. Why didnt you do 5 ? Is it because your program calls for you to only do 4 reps with a weight that you can rep 5 times with max effort? And RPE 6 and 7 is more about bar speed and has nothing to do with amount of reps with said weight?
Im sorry for the dumb questions but im a BB'r and we're not that smart[emoji23].
Im finding PL to be alot more scientific , ( for lack of a better term) than i ever thought it was. Very interesting indeed.
Click to expand...

Think of The RPE number as a percentage of your max bc in reality that's what it is. In RTS there's an RPE chart that correlates general percentages to different reps and RPE numbers.

I did 4bc that's what the training calls for. I didn't do 5 bc then that would have been max effort or going to failure. You can't do that on the same lifts week in week about with conjugating the lift selection like they do in westside. Westside max effort day you work up to a new max or 3RM every time but to sustain that intensity they change lifts or grip/stance width, different bars, etc. In this programming the exercise selection is much smaller and the emphasis is on frequency or doing the lifts as often as possible.

According to that RPE chart, x4 @9 is basically saying work up to a set of 4 which will be roughly 85% of your 1RM. Doing sets of 5 with that weight adds too much fatigue and stress. A set of 4 is just enough stress that you can recover from. Doing less reps produces a smaller training effect bc the intensity would drop. You could somewhat make up for it with added volume but that's another conversation.

RPE 6-7 will have several reps left in the tank. These should not be close to failure at all. Dynamic effort days like you see with westside a lot would be RPE 7 for sets of 2-3. RPE 6 is very light like chasing the pump high reps and should have fast bar speed with moderate force.

You can apply the RPE scale to bodybuilding. It's not PL specific at all.
 
Docd187123 said:
Think of The RPE number as a percentage of your max bc in reality that's what it is. In RTS there's an RPE chart that correlates general percentages to different reps and RPE numbers.

I did 4bc that's what the training calls for. I didn't do 5 bc then that would have been max effort or going to failure. You can't do that on the same lifts week in week about with conjugating the lift selection like they do in westside. Westside max effort day you work up to a new max or 3RM every time but to sustain that intensity they change lifts or grip/stance width, different bars, etc. In this programming the exercise selection is much smaller and the emphasis is on frequency or doing the lifts as often as possible.

According to that RPE chart, x4 @9 is basically saying work up to a set of 4 which will be roughly 85% of your 1RM. Doing sets of 5 with that weight adds too much fatigue and stress. A set of 4 is just enough stress that you can recover from. Doing less reps produces a smaller training effect bc the intensity would drop. You could somewhat make up for it with added volume but that's another conversation.

RPE 6-7 will have several reps left in the tank. These should not be close to failure at all. Dynamic effort days like you see with westside a lot would be RPE 7 for sets of 2-3. RPE 6 is very light like chasing the pump high reps and should have fast bar speed with moderate force.

You can apply the RPE scale to bodybuilding. It's not PL specific at all.
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Ok !! I get now, thank you for taking the time to explain this to my slow ass lol! I cant believe how much I've learned here at meso.
 
Wk 7:

Competition bench press: x2 @9: 225x2, 235x2, 245x2
5% load drop: 230x4x2

Deadlifts: x2 @9: 365x2, 385x2 something felt off with my back so I switched to sumo
Sumo deads: 185x2, 225x2, 275x2, 315x2 haven't done these since I tried them with pillar over the summer

Push press: x4 @8: 95x4, 115x4, 135x4, 145x4
5% fatigue repeats: 145x3x4

Front squats: x4 @8: 185x4, 225x4, 245x4
5% fatigue repeats: 245x3x4

Lat pull downs: 6x8
 
Docd187123 said:
Wk 7:

Competition bench press: x2 @9: 225x2, 235x2, 245x2
5% load drop: 230x4x2

Deadlifts: x2 @9: 365x2, 385x2 something felt off with my back so I switched to sumo
Sumo deads: 185x2, 225x2, 275x2, 315x2 haven't done these since I tried them with pillar over the summer

Push press: x4 @8: 95x4, 115x4, 135x4, 145x4
5% fatigue repeats: 145x3x4

Front squats: x4 @8: 185x4, 225x4, 245x4
5% fatigue repeats: 245x3x4

Lat pull downs: 6x8
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Looks great Doc, and i feel so cool knowing what@9 @8 ect.... Means, thanks Doc[emoji4] and i hope you have a very merry christmas and a happy new year full of strength gains[emoji123]
 
Mr.B66 said:
Looks great Doc, and i feel so cool knowing what@9 @8 ect.... Means, thanks Doc[emoji4] and i hope you have a very merry christmas and a happy new year full of strength gains[emoji123]
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Thank you Mr.BB. Hope you and your family have a merry Christmas and I hope to see you on the PLing side of the spectrum come 2016 :p
 
Docd187123 said:
Thank you Mr.BB. Hope you and your family have a merry Christmas and I hope to see you on the PLing side of the spectrum come 2016 :p
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Tell you what, it sure is getting hard not to switch. I think the only thing holding me back are my banged up rotators, but ive quit benching and any pressing movement that irritates them, and am doing rehab exercises and stretches instead, and much to my surprise im feeling some relief but i have a long way to go and this time im not gonna rush it.
 
Mr.B66 said:
Tell you what, it sure is getting hard not to switch. I think the only thing holding me back are my banged up rotators, but ive quit benching and any pressing movement that irritates them, and am doing rehab exercises and stretches instead, and much to my surprise im feeling some relief but i have a long way to go and this time im not gonna rush it.
Click to expand...
Fix those issues and you should do well with PL :)

On that note merry Xmas!
 
Docd187123 said:
Back in the hot seat. Time to bring the ruckus. Meet in April bitches.
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Sounds like you got out of your funk finally! How's your back holding up nowadays? As long as things are A-OK with your general well-being and no issues crop up you should nail it at your meet.
 
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