Meso Powerlifting Corner

[Worf]

Don’t disagree at all. I was just thinking that his strength + lower BW = super knockout power if he learned to use it. But again, in order to actually be effective, it’s something he would’ve had to have been training for years. Just a fantasy lol.

I sure as fuck wouldn’t want a guy that strong to get a hold of me. He seems pretty quick on his feet

 

[Perrin Aybara]

https://www.data-drivenstrength.com/articles/intermediate-sets-for-better-training-cycles

This concept is interesting to me as I'm a chronic RPE overshooter. I just wonder if the intensity would be too high for regular use.

 

[Worf]

https://www.data-drivenstrength.com/articles/intermediate-sets-for-better-training-cycles

This concept is interesting to me as I'm a chronic RPE overshooter. I just wonder if the intensity would be too high for regular use.

I think even that is a tough gauge. I don’t see how what they explain in the article isn’t worse than being an RPE “overshooter”. The example given is to do 1 set of 3 at 90% in stead of a single at RPE 8. Isn’t that single at 8 easier? For me a triple at 90 ish % is pretty close to 3Rm. I would in practice use Nearly the same weight for an Rpe8 single.

 

[Perrin Aybara]

I think even that is a tough gauge. I don’t see how what they explain in the article isn’t worse than being an RPE “overshooter”. The example given is to do 1 set of 3 at 90% in stead of a single at RPE 8. Isn’t that single at 8 easier? For me a triple at 90 ish % is pretty close to 3Rm. I would in practice use Nearly the same weight for an Rpe8 single.

Yes, the single would be easy easier. A triple at 9 is pretty challenging set.

 

[Silentlemon1011]

Yes, the single would be easy easier. A triple at 9 is pretty challenging set.

Agreed
Did that today on OHP (Trying to catch up to @NovaFlex lol)

After 3 sets of 3 at RPE 9 .. I was fucked.
Had a rough time finishing the rest of my workout today.
Had upper back immediatly after, everything felt very heavy.
Think I need some Halo if I'm going to keep going with Worfs advice on doing 3x3s constantly in the gym. lmfao

 

[Worf]

Agreed
Did that today on OHP (Trying to catch up to @NovaFlex lol)

After 3 sets of 3 at RPE 9 .. I was fucked.
Had a rough time finishing the rest of my workout today.
Had upper back immediatly after, everything felt very heavy.
Think I need some Halo if I'm going to keep going with Worfs advice on doing 3x3s constantly in the gym. lmfao

I definitely wouldn’t do the 3x3 constantly if you begin to struggle with it. So many things can be adjusted to adapt and continue progressing. Intensity both week after week and day to day, with intensity being the most obvious, frequency and exercise variation would probably be last. At that point if all those are adjusted then switch reps , sets, intensity, frequency etc. Don’t get married to a 3x3 ,it’s just a tool like every thing else

 

[Silentlemon1011]

I definitely wouldn’t do the 3x3 constantly if you begin to struggle with it. So many things can be adjusted to adapt and continue progressing. Intensity both week after week and day to day, with intensity being the most obvious, frequency and exercise variation would probably be last. At that point if all those are adjusted then switch reps , sets, intensity, frequency etc. Don’t get married to a 3x3 ,it’s just a tool like every thing else

Well that's good to hear lol.
Starting to get tired out from it.
Have made some solid gains on the weight, but I'm starting to slip.
I've hit PRs on Squat and OHP in the last 2 weeks, so that's awesome.
But I'm starting to feel fatigued in the gym. (Might have something to do with my working in a 170 degree farenheit, steam pipe service tunnel during the day lol)

Might switch to 3x6 or 7 reps for a week or two, throw in a little hypertrophy.

Thanks bro

 

[Perrin Aybara]

Agreed
Did that today on OHP (Trying to catch up to @NovaFlex lol)

After 3 sets of 3 at RPE 9 .. I was fucked.
Had a rough time finishing the rest of my workout today.
Had upper back immediatly after, everything felt very heavy.
Think I need some Halo if I'm going to keep going with Worfs advice on doing 3x3s constantly in the gym. lmfao

I can handle x1 @8 on a weekly basis if it's truly 8. I don't know about x3 @9. I guess the weight on the bar would be pretty close though. I don't know, I don't like intensity that high outside of meet prep.

 

[Test_Subject]

I can handle x1 @8 on a weekly basis if it's truly 8. I don't know about x3 @9. I guess the weight on the bar would be pretty close though. I don't know, I don't like intensity that high outside of meet prep.

I'd end up getting hurt if I did 3x 9RPE for any length of time. Especially with OHP.

I like to do my strength work @8 and just do extra sets.

 

[Perrin Aybara]

I'd end up getting hurt if I did 3x 9RPE for any length of time. Especially with OHP.

I like to do my strength work @8 and just do extra sets.

That's my concern, too. I think it's doable for a novice or early intermediate, but much beyond that and you're risking injury. Especially if you're 35+.

8 and below is really where it's at for strength and new research is showing that more and more. Interesting concept though. I'm really bad at running an RPE based program. It's like everything is either less than 8 or a 10 for me. Too much of a number chaser to run it honestly for any length of time.

 

[Worf]

That's my concern, too. I think it's doable for a novice or early intermediate, but much beyond that and you're risking injury. Especially if you're 35+.

8 and below is really where it's at for strength and new research is showing that more and more. Interesting concept though. I'm really bad at running an RPE based program. It's like everything is either less than 8 or a 10 for me. Too much of a number chaser to run it honestly for any length of time.

It’s very difficult to really know what a triple at a 9 or a single at an 8.5 really is without taking it to failure and find out and then calculate. Things are different for everyone from day to day and week to week. RPE is definitely a useful metric but, it’s not without some drawback some

 

[Perrin Aybara]

It’s very difficult to really know what a triple at a 9 or a single at an 8.5 really is without taking it to failure and find out and then calculate. Things are different for everyone from day to day and week to week. RPE is definitely a useful metric but, it’s not without some drawback some

My problem is I'll need to beat my last x3 @9 and end up with x3 @10 and then my next session my max will be down 50lbs and then it becomes a cycle of running myself into the ground.

 

[NovaFlex]

That's my concern, too. I think it's doable for a novice or early intermediate, but much beyond that and you're risking injury. Especially if you're 35+.

8 and below is really where it's at for strength and new research is showing that more and more. Interesting concept though. I'm really bad at running an RPE based program. It's like everything is either less than 8 or a 10 for me. Too much of a number chaser to run it honestly for any length of time.

This is why I only use RPE as a gauge for myself to identify how hard the set was on that given day—it varies so damn much from session to session. I can’t run a RPE / % based program because they always feel different. I have to auto regulate and go day by day.

 

[Perrin Aybara]

This is why I only use RPE as a gauge for myself to identify how hard the set was on that given day—it varies so damn much from session to session. I can’t run a RPE / % based program because they always feel different. I have to auto regulate and go day by day.

I can't ever do that because I go to heavy and end up getting weaker. I think percentage based using a training max around 7.5% under my true max has been my most successful method. Better to go slightly too light than slightly too heavy.

In terms of RPE say 6 for the volume work because even going over to 7-8 isn't detrimental and going under to 4-5 is still enough for making gains.

 

[Worf]

Yuri Chipping Cailer woolams raw in sleeves total record. Men’s open 100kg with a 2127 total. Dude has the potential to edge out Coan as the Goat if he can stay healthy and keep it up for a few more years

 

[Perrin Aybara]

Yuri Chipping Cailer woolams raw in sleeves total record. Men’s open 100kg with a 2127 total. Dude has the potential to edge out Coan as the Goat if he can stay healthy and keep it up for a few more years

Until John Haack bulks to 220lbs to take that ATWR too. Then the 242lbs and later cuts to 165lbs just to have all the records. In the future the records book will be known simply as "The Book of John."

 

[NovaFlex]

Yuri Chipping Cailer woolams raw in sleeves total record. Men’s open 100kg with a 2127 total. Dude has the potential to edge out Coan as the Goat if he can stay healthy and keep it up for a few more years

Eddy’s not the GOAT for just his total though. Nobody can take away what he’s done for the sport.

 

[Worf]

Until John Haack bulks to 220lbs to take that ATWR too. Then the 242lbs and later cuts to 165lbs just to have all the records. In the future the records book will be known simply as "The Book of John."

I think Haack will do some much bigger things in the next few years when he moves to 220. Guy has been untouchable at 181 and now 198 he’s already taking records his 1st or second meet in the class

 

[Perrin Aybara]

I think Haack will do some much bigger things in the next few years when he moves to 220. Guy has been untouchable at 181 and now 198 he’s already taking records his 1st or second meet in the class

It'll take a couple years to grow into it and fully utilize the size. Or at least for a normal human it would.

 

[Worf]