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

[ROB581211]

Not Perrin but:

You do light warmups up to about 60-70% of your working weight. You should have a decent idea of what it will be. You can always figure it out by testing your RPEs for max single and set of 5 and fill in a customized RPE chart for yourself. Once you get above 60-70% start working up in weight in sets of 8. You reach your top set when you get x8 @8 which means whatever weight you end up up you can do 8 reps with 2-3reps left in the tank. After that you drop the weight 6-9% for the fatigue percent. And since it says repeats for that particular lift, you repeat the 6-9% reduced weight until it too becomes RPE 8

So how many actual sets do I do in any of the cases? I get the working my way up but let's say I get to my 6 reps @9. Do I only do one more set after with the load drop? Also is there an actual chart you guys use I can look up or do you kinda just figure it out?

 

[Perrin Aybara]

Yes, you are correct about your RPE 8 example. For the most part you'd warm up like normal, then do 90% of your projected top set for the same number of reps, then 95% for the same number of reps, make adjustments if necessary and then perform your top set.

It would look like this.

Normal warm-up with the bar, 135, etc.

90% of 225 = ~205x8
95% of 226 = ~215×8
Based on how that felt you'll decide your top set, if it was rough you might just do 220x8, if you felt great you may do 235x8 or just stick with 225x8.

That particular one says repeat, they have a chart for figuring this, but it's usually just going up one RPE, so for that one you'd just repeat until it felt like you could only do one more (RPE 9).

Example:
Warm-up
205x8
215x8
225x8 @RPE 8
225x8 @RPE 8
225x8 @RPE 8.5
225x8 @RPE 9
At that point you've reached the desired fatigue. Some days take more, some less.

Now if it said load drop you would decrease the weight by whatever percentage they specify and do sets until that set felt like the top set.

Example for the two count paused squat 6 reps @9 with 6-9% fatigue load drop. For this we'll say you can hit 400x7 reps at all out effort (RPE 10), so 400x6 should be RPE 9.

Warm ups
90% of 400 = 360x6
95% of 400 = 380x6
400x6 @RPE 9
Drop 6-9% from the bar, we'll say 7.5%
370x6 @RPE 8
370x6 @RPE 8
370x6 @RPE 8.5
370x6 @RPE 8.5
370x6 @RPE 9 (At this point 370x6 feels like 400x6 and you've reached the desired fatigue.

 

[Perrin Aybara]

You do as many sets as it takes. On good days you'll do a lot, bad days you won't. The idea is to take advantage of the good ones and take it easy on the bad ones. Yes, there is a chart. I'll see if I can dig it up for you.

 

[ROB581211]

Yes, you are correct about your RPE 8 example. For the most part you'd warm up like normal, then do 90% of your projected top set for the same number of reps, then 95% for the same number of reps, make adjustments if necessary and then perform your top set.

It would look like this.

Normal warm-up with the bar, 135, etc.

90% of 225 = ~205x8
95% of 226 = ~215×8
Based on how that felt you'll decide your top set, if it was rough you might just do 220x8, if you felt great you may do 235x8 or just stick with 225x8.

That particular one says repeat, they have a chart for figuring this, but it's usually just going up one RPE, so for that one you'd just repeat until it felt like you could only do one more (RPE 9).

Example:
Warm-up
205x8
215x8
225x8 @RPE 8
225x8 @RPE 8
225x8 @RPE 8.5
225x8 @RPE 9
At that point you've reached the desired fatigue. Some days take more, some less.

Now if it said load drop you would decrease the weight by whatever percentage they specify and do sets until that set felt like the top set.

Example for the two count paused squat 6 reps @9 with 6-9% fatigue load drop. For this we'll say you can hit 400x7 reps at all out effort (RPE 10), so 400x6 should be RPE 9.

Warm ups
90% of 400 = 360x6
95% of 400 = 380x6
400x6 @RPE 9
Drop 6-9% from the bar, we'll say 7.5%
370x6 @RPE 8
370x6 @RPE 8
370x6 @RPE 8.5
370x6 @RPE 8.5
370x6 @RPE 9 (At this point 370x6 feels like 400x6 and you've reached the desired fatigue.

Ok I think I got the idea behind it. I appreciate the further breakdown. I'm gonna wait this week out and next just doing light push/pull/legs/rest and repeat then I'll give this a shot for a few weeks

 

[Perrin Aybara]

I forgot how they calculate the fatigue on the repeat sets. I think it uses that top chart, but maybe Doc can chime in on that one. The load drops I know and the repeats I know what they are, just not how to figure the fatigue percentage.

 

[Perrin Aybara]

I'm interested to see how this works for you, it's another one on my list of ones I want to try out sometime.

 

[ROB581211]

I'm interested to see how this works for you, it's another one on my list of ones I want to try out sometime.

I'm going to give it a go for sure. At least a good 6 weeks. I'll be keeping everyone updated as always. Still have no clue what to do for the actual meet prep yet.

 

[Perrin Aybara]

Hire a coach or start setting up a peaking plan. Start backwards from the meet day and set up your training blocks.

 

[Perrin Aybara]

Good explanation on peaking right here. He's got one on setting up training blocks, but I'd have to find it.

 

[ROB581211]

Good explanation on peaking right here. He's got one on setting up training blocks, but I'd have to find it.

That video is awesome man.

 

[Perrin Aybara]

That video is awesome man.

That dude has fantastic informational videos, I've been subscribed for years now. It's really surprising he's not more popular. If you go to his YouTube channel he's got playlists of the in-depth explanation videos. Check them out sometime when you have the chance, the one on programming is easy to find, too.

I like to read stuff, but hearing explained helps a ton.

 

[Docd187123]

I forgot how they calculate the fatigue on the repeat sets. I think it uses that top chart, but maybe Doc can chime in on that one. The load drops I know and the repeats I know what they are, just not how to figure the fatigue percentage.

After reading this you made me realized I goofed in my other post. The repeats are done as follows:

Let's say your top set was 225lbs x8 @8. You repeat that same exact weight until you gain whatever your fatigue percent is. Typically, ~5% fatigue is about 1 RPE so you'd repeat 225x8 until it became RPE 9 for 5% fatigue and repeat it until RPE 10 for 10% fatigue.

 

[ROB581211]

After reading this you made me realized I goofed in my other post. The repeats are done as follows:

Let's say your top set was 225lbs x8 @8. You repeat that same exact weight until you gain whatever your fatigue percent is. Typically, ~5% fatigue is about 1 RPE so you'd repeat 225x8 until it became RPE 9 for 5% fatigue and repeat it until RPE 10 for 10% fatigue.

I really appreciate the feedback guys. I think this will be a good learning experience and fun. The RPE system sounds promising to me

 

[Perrin Aybara]

After reading this you made me realized I goofed in my other post. The repeats are done as follows:

Let's say your top set was 225lbs x8 @8. You repeat that same exact weight until you gain whatever your fatigue percent is. Typically, ~5% fatigue is about 1 RPE so you'd repeat 225x8 until it became RPE 9 for 5% fatigue and repeat it until RPE 10 for 10% fatigue.

I remember now ~5% is like one RPE and I think that applies to most situations you'll come across. It seems like there was some kind of formula involved in figuring it out for others, but I don't remember it right now.

 

[ROB581211]

Alright fellas I went to the gym a few times this past week. Nothing crazy just a pump workout here and there and let my body recover. Gonna start back with this RPE program @Perrin Aybara sent me. Gonna be keeping the eyes on prize for September. Got a lot of ground to cover and weight to add. I plan on training as close to 220 as I can for a few months to make the additional strength gains. I'll start dropping back down to 198 as soon as my meet prep starts 3 months out. I'm also going to be doing sumo DLs for this RPE to see if I can't get my weight up as this movement is extremely lacking compared to my others. Any ideas or suggestions are always appreciated very much. I need all the help I can get. Oh yeah and my fucking inzer belt is still a few weeks out from arriving. Today marked 5 weeks since ordering and I was told it now takes 6-7 weeks for any color other than black. Fuck that shit. If anyone is curious as to what I'll be running for meet prep hit me up on PM I'll fill you in


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[Docd187123]

Which is exactly why I went with a black Inzer belt lol. I'll be following.

 

[ROB581211]

Which is exactly why I went with a black Inzer belt lol. I'll be following.

I called today a little pissed to ask what's up and was told there is still a few more weeks of production. WTF did they have skin the animal it's made from? Oh well it'll be worth it once I get it.

Hope all is well Docd. I'm sure you be asked a million question between now and September

 

[Docd187123]

I called today a little pissed to ask what's up and was told there is still a few more weeks of production. WTF did they have skin the animal it's made from? Oh well it'll be worth it once I get it.

It took me something like 3wks to get ALREADY IN STOCK wrist wraps from them lolol but my belt came in like 6days.

 

[Perrin Aybara]

Starting about 2:00 is good info on sumo form.



I just watched this one the other day and it's got good tips, too.

I'd just abandon conventional altogether for now and put 100% into learning sumo. Your conventional won't detrain much, if any at all while you're doing sumo anyway. No need to be doing both right now.

 

[ROB581211]

Ok so I have a plan for tomorrow to test out my understanding of RPE system. I know it's a lot but I need to get moving. I want to get a little feed back as to what you guys think

Squat
3 reps @8RPE 6-9% LD (385??)
Bench paused
3 reps @8RPE 6-9%LD (295-315???)
Deadlift (sumo)
3 Reps @8RPE 6-9%LD (405-455???)
Incline press
8 reps @8RPE repeat (205-225???)


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