Rob's log part 2 (gonna take a crack at PLing)

[RodgerThat]

I didn't realize SBD made wraps. I'm curious to see how much you get out of them. Will you wait until after Sheiko to test them out?

I have the SBD knee wraps 2m version and can rep 405 for 3 at a 8.5PRE with them on as opposed to 405 for 1 at a 9PRE with just sleeves. I'd say they add a good 40lb but I've never maxed with them as my comp was raw with sleeves and belt only (wasn't even aloud f#*king wrist wraps)

 

[Perrin Aybara]

I have the SBD knee wraps 2m version and can rep 405 for 3 at a 8.5PRE with them on as opposed to 405 for 1 at a 9PRE with just sleeves. I'd say they add a good 40lb but I've never maxed with them as my comp was raw with sleeves and belt only (wasn't even aloud f#*king wrist wraps)

No wrist wraps on squats? They don't even add anything...

 

[RodgerThat]

No wrist wraps on squats? They don't even add anything...

No wrist wraps on squats and for bench you weren't aloud the thumb loop nor could the wraps come onto the palm of the hand at all... So essientially worthless for bench too.

 

[Perrin Aybara]

No wrist wraps on squats and for bench you weren't aloud the thumb loop nor could the wraps come onto the palm of the hand at all... So essientially worthless for bench too.

Thumb loop can't be engaged in my fed either, I think that's common.

 

[Perrin Aybara]

I thought this program might interest you since it's done six days a week. I've never run it myself, so I can't comment on its effectiveness.

 

[ROB581211]

I thought this program might interest you since it's done six days a week. I've never run it myself, so I can't comment on its effectiveness.

View attachment 38407

That looks very interesting. I'll have to learn the RPE thing but I like the mixture.

Is there more to it or do you keep repeating every 3 weeks?

 

[Perrin Aybara]

That looks very interesting. I'll have to learn the RPE thing but I like the mixture.

Is there more to it or do you keep repeating every 3 weeks?

I got the RTS Manual just by typing it in Google in PDF download form.

I believe you just repeat and try to add weight, but I'd have to double check on their website.

They have a free book at the PowerliftingtoWin website.

 

[ROB581211]

I got the RTS Manual just by typing it in Google in PDF download form.

I believe you just repeat and try to add weight, but I'd have to double check on their website.

They have a free book at the PowerliftingtoWin website.

I appreciate the info brother. I'll have to look into some more

 

[Perrin Aybara]

In a nutshell to do 6 reps at RPE 9 with a load drop at 6-9% fatigue percent you work up to a set of 6 that felt like you could have done one more rep (RPE 9). In RTS it's recommended to do your warm ups then a set of 6 at 90% of what you believe your top set of 6 will be, then a set of 6 at 95% what the top set will be, make adjustments as necessary and then perform your x6@9.

6-9% load drop means take 6-9% off the bar and do sets of 6 until you hit RPE 9 (can only do one more rep, should feel just as heavy as the initial x6@9)

For the repeats you work up to your set at whatever RPE and repeat it until the desired fatigue percent is reached. They have a table to describe how this works, I don't know it off the top of my head. Usually you just go from an RPE 8 (could've done two more reps) to an RPE 9.

I appreciate the info brother. I'll have to look into some more

No problem. Glad to help you find your way on your powerlifting journey.

 

[ROB581211]

In a nutshell to do 6 reps at RPE 9 with a load drop at 6-9% fatigue percent you work up to a set of 6 that felt like you could have done one more rep (RPE 9). In RTS it's recommended to do your warm ups then a set of 6 at 90% of what you believe your top set of 6 will be, then a set of 6 at 95% what the top set will be, make adjustments as necessary and then perform your x6@9.

6-9% load drop means take 6-9% off the bar and do sets of 6 until you hit RPE 9 (can only do one more rep, should feel just as heavy as the initial x6@9)

For the repeats you work up to your set at whatever RPE and repeat it until the desired fatigue percent is reached. They have a table to describe how this works, I don't know it off the top of my head. Usually you just go from an RPE 8 (could've done two more reps) to an RPE 9.



No problem. Glad to help you find your way on your powerlifting journey.

That's very helpful. Maybe I'll play around with it during my time off before I start training for September

 

[theprodgicalson]

@ROB581211 Perrin did a good job at explaining it. its one of the training methods my coach uses with fatigue % drops. RPE is easy, for me at least, as long as your honest with yourself. if you see a 1rep at 9RPE that means you could do that weight for a double. so basically, 10RPE means maximum effort nothing left, 9RPE means you have 1 rep left in the tank, 8RPE means you have 2 reps left in the tank and so on and so forth.

with that said, the benefit of RPE is that after those 3 weeks you dont have to set new maximums or add 10lbs to every lift. you do exactly what youre capable of that day. so if you can add 30lbs after 3 weeks, do it. and if you can only add 5lbs thats okay too because you worked up to the prescribed fatigue percentage.

I may run that after my meet for my off season. it looks fun as hell

 

[ROB581211]

@ROB581211 Perrin did a good job at explaining it. its one of the training methods my coach uses with fatigue % drops. RPE is easy, for me at least, as long as your honest with yourself. if you see a 1rep at 9RPE that means you could do that weight for a double. so basically, 10RPE means maximum effort nothing left, 9RPE means you have 1 rep left in the tank, 8RPE means you have 2 reps left in the tank and so on and so forth.

with that said, the benefit of RPE is that after those 3 weeks you dont have to set new maximums or add 10lbs to every lift. you do exactly what youre capable of that day. so if you can add 30lbs after 3 weeks, do it. and if you can only add 5lbs thats okay too because you worked up to the prescribed fatigue percentage.

I may run that after my meet for my off season. it looks fun as hell

Thanks man that was very useful as well. I'm going to play with it for a bit before i start my meet prep

 

[Perrin Aybara]

@ROB581211 Perrin did a good job at explaining it. its one of the training methods my coach uses with fatigue % drops. RPE is easy, for me at least, as long as your honest with yourself. if you see a 1rep at 9RPE that means you could do that weight for a double. so basically, 10RPE means maximum effort nothing left, 9RPE means you have 1 rep left in the tank, 8RPE means you have 2 reps left in the tank and so on and so forth.

with that said, the benefit of RPE is that after those 3 weeks you dont have to set new maximums or add 10lbs to every lift. you do exactly what youre capable of that day. so if you can add 30lbs after 3 weeks, do it. and if you can only add 5lbs thats okay too because you worked up to the prescribed fatigue percentage.

I may run that after my meet for my off season. it looks fun as hell

The being honest with yourself part is key. Convincing yourself a RPE10 was actually a 9 is a quick ticket to injury and overtraining. It's an easy thing to do for those of us that want to constantly push. Especially on days the weight isn't moving great and you really want to increase weight over last time. That's where I really failed on my first run with it. I like to think next time will be better.

Being able to take advantage of good days rather than having set numbers to hit is definitely a plus if you can hold yourself back from pushing too hard. I guess not pushing hard enough is possible, but I seriously doubt any of us here would have that problem. You can kind of always tell where you're at with this type of program, too.

 

[ROB581211]

Last nights WO went great. Nice and easy. Won't be doing any additional WOs from here on out. Gotta get healed up and ready to move some weight in 11 days

 

[Perrin Aybara]

Are you that close to the end of the program?

 

[ROB581211]

Are you that close to the end of the program?

Yes. 2 more WOs and I'll be done. I'm gonna do a super small one on wed mainly for going through the motions probably won't even go to 70% for any lifts and every little volume

 

[Perrin Aybara]

I just looked and I'm less than a month from the end of my 10 week Sheiko routine. Time flies.

I'm psyched to see where you end up at the end. If I can come close to my on cycle maxes on bench and deadlift I'll be happy. Not expecting much on squats with all the injury time, but since all my on cycle PRs were with wraps I'll still technically hit raw PRs.

Any ideas what you're doing next and for the meet prep? I guess I'll revert back to some generic set up for three weeks, then deload and then start the meet prep.

 

[ROB581211]

I just looked and I'm less than a month from the end of my 10 week Sheiko routine. Time flies.

I'm psyched to see where you end up at the end. If I can come close to my on cycle maxes on bench and deadlift I'll be happy. Not expecting much on squats with all the injury time, but since all my on cycle PRs were with wraps I'll still technically hit raw PRs.

Any ideas what you're doing next and for the meet prep? I guess I'll revert back to some generic set up for three weeks, then deload and then start the meet prep.

I'm gonna play around with that set up you sent me on my down time. Then I'm not sure what to do about the actual meet prep yet

 

[Perrin Aybara]

I'm gonna play around with that set up you sent me on my down time. Then I'm not sure what to do about the actual meet prep yet

It's good to take it easy a few weeks between intense programs. Mental and physical break. I'm going to contact that coach and see what's what. If I can't afford him I'll start looking into setting up my own prep based on the last one.

 

[ROB581211]

It's good to take it easy a few weeks between intense programs. Mental and physical break. I'm going to contact that coach and see what's what. If I can't afford him I'll start looking into setting up my own prep based on the last one.

I'm in the same boat as you on that part. I would like to use him but we will see