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

[ROB581211]

For the above I picked 8RPE at 3 reps because it's based off of a 5 rep max which I fairly confident I know what my numbers are to an extent. The numbers I put are modest but reasonable. I'll feel it out on warm ups.


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[Perrin Aybara]

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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Use the ramp up method I described and make adjustments as necessary for your peak set. 90%, 95% then peak set, then load drop sets.

Squat 345x3, 365x3, 385x3@8, 355x3 until RPE 8

Paused bench ~275x3, ~290x3, 315?x3@8, drop 7.5% and x3's until RPE 8 again

Sumo deadlIft is going to be a guess, so just do the best you can with it

Incline bench ~185x8, ~195x8, 205-225x8@8, repeat until RPE 9

 

[ROB581211]

Use the ramp up method I described and make adjustments as necessary for your peak set. 90%, 95% then peak set, then load drop sets.

Squat 345x3, 365x3, 385x3@8, 355x3 until RPE 8

Paused bench ~275x3, ~290x3, 315?x3@8, drop 7.5% and x3's until RPE 8 again

Sumo deadlIft is going to be a guess, so just do the best you can with it

Incline bench ~185x8, ~195x8, 205-225x8@8, repeat until RPE 9

So my biggest confusion on RPE is how many set should I be doing of 385@8? Is it one set or until I can no longer perform the weight and then do the load drop?

 

[RodgerThat]

So my biggest confusion on RPE is how many set should I be doing of 385@8? Is it one set or until I can no longer perform the weight and then do the load drop?

You will repeat the set until it's no longer an 8RPE so say it's 385x3 for 3 sets at 8RPE but the 4th set it was a 9RPE then you do the load drop

 

[ROB581211]

You will repeat the set until it's no longer an 8RPE so say it's 385x3 for 3 sets at 8RPE but the 4th set it was a 9RPE then you do the load drop

Ok that's what I thought. I just want to make sure I got a good grasp on all this as I really like the concept and think it'll be good for my progression. Gotta make sure this bear isn't out pulling me come September. Lmao

 

[RodgerThat]

Ok that's what I thought. I just want to make sure I got a good grasp on all this as I really like the concept and think it'll be good for my progression. Gotta make sure this bear isn't out pulling me come September. Lmao

Man you train your ass off and make as much gainz as possible, it lights a fire under my ass trying to catch up and now that there is a deadline the fire is even bigger. The RPE system is great and I think you'll dig it because you can potentially do a lot more volume as long as you are telling yourself the truth and be willing to take bad days at face value instead of pretending that soldiering through is the best course to take

 

[Mr.B66]

Man reading all this RPE stuff and looking at all the blocks is like chinese to me lol!!!
Think im gonna stick to bodybuilding, lift heavy , lots of reps, get a great pump, eat clean and look sexy for the girls. Seems so much simpler [emoji4]
All joking aside i have learned alot about what you guys put into this and have gained a great deal of respect for PL.
Looking great Rob!!!!


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[jaymaximus]

Man reading all this RPE stuff and looking at all the blocks is like chinese to me lol!!!
Think im gonna stick to bodybuilding, lift heavy , lots of reps, get a great pump, eat clean and look sexy for the girls. Seems so much simpler [emoji4]
All joking aside i have learned alot about what you guys put into this and have gained a great deal of respect for PL.
Looking great Rob!!!!


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I feel the same way with RPE and DUP. I read about it until im crosseyed. Im thinking im going to do sheiko after a lil downtime after my meet, only because it seems easy enough that a meathead like me can do it.

 

[Mr.B66]

I feel the same way with RPE and DUP. I read about it until im crosseyed. Im thinking im going to do sheiko after a lil downtime after my meet, only because it seems easy enough that a meathead like me can do it.

Yeah right!! Who'd a thought PL's were so smart[emoji15]

 

[ROB581211]

Man you train your ass off and make as much gainz as possible, it lights a fire under my ass trying to catch up and now that there is a deadline the fire is even bigger. The RPE system is great and I think you'll dig it because you can potentially do a lot more volume as long as you are telling yourself the truth and be willing to take bad days at face value instead of pretending that soldiering through is the best course to take

I'm able to recognize when I'm getting broke down a lot better now. Having the freedom of choosing my weight will be good for me I think. If all goes well I may use the RPE system for my meet prep and do it my own but like you said it's all about listening to your body and taking the breaks needed

 

[ROB581211]

Man reading all this RPE stuff and looking at all the blocks is like chinese to me lol!!!
Think im gonna stick to bodybuilding, lift heavy , lots of reps, get a great pump, eat clean and look sexy for the girls. Seems so much simpler [emoji4]
All joking aside i have learned alot about what you guys put into this and have gained a great deal of respect for PL.
Looking great Rob!!!!


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It not as bad as it seems. Honesty I think I was attacking BBing all wrong before. I just want to gather as much knowledge as possible in all aspects of lifting. A little spoiler I think a buddy of mine and I are gonna be doing a classic physique show early next year January/February time frame. Basically long enough for me to cruise after my meet and get a good solid prep in. I'm not exactly sure my height to the centimeter but if I'm 5'9 exactly or shorter I'll have to weigh in around 185. I'll be a real big 185. I'm hoping for the next level up which is 192. I think I'll be better at that weight.

 

[Mr.B66]

It not as bad as it seems. Honesty I think I was attacking BBing all wrong before. I just want to gather as much knowledge as possible in all aspects of lifting. A little spoiler I think a buddy of mine and I are gonna be doing a classic physique show early next year January/February time frame. Basically long enough for me to cruise after my meet and get a good solid prep in. I'm not exactly sure my height to the centimeter but if I'm 5'9 exactly or shorter I'll have to weigh in around 185. I'll be a real big 185. I'm hoping for the next level up which is 192. I think I'll be better at that weight.

Well you deff got the physique for BB'ing. Ive always been into BB'ing but would enter the occasional bench press contest cause i always had a great bench. But now im all about trying to really build and fine tune my physique. One of my WO partners is entering a show in a cpl weeks in san diego. This guy is about 5'9 190 4% BF, but if you saw him you would guess his weight at 220. I think at your height 192 and shredded, you would look incredible.
I can see the log now.... Rob's switching back to BB'ing log[emoji4]

 

[ROB581211]

Well you deff got the physique for BB'ing. Ive always been into BB'ing but would enter the occasional bench press contest cause i always had a great bench. But now im all about trying to really build and fine tune my physique. One of my WO partners is entering a show in a cpl weeks in san diego. This guy is about 5'9 190 4% BF, but if you saw him you would guess his weight at 220. I think at your height 192 and shredded, you would look incredible.
I can see the log now.... Rob's switching back to BB'ing log[emoji4]

We just started talking about it but I'd be down if I had someone to train with and go all out. Plus I'll have one hell of a base from the PLing. Lots of dense muscle. Like I said I'm all about learning all aspects. I want to try it all see where I excel the best in over the next couple of years and make the decision of what I want to pursue the hardest. The way I see it I got at least 3-5 years to see what I like. Then make a decision and see how good I can be

 

[Perrin Aybara]

So my biggest confusion on RPE is how many set should I be doing of 385@8? Is it one set or until I can no longer perform the weight and then do the load drop?

Sorry, Rob, I went to bed last night. For a 385x3 @8 squat with a 6-9% load drop you work up to one set of 385x3@8 and then reduce the weight on the bar by 6-9% (we'll say 7.5% to make the numbers easy) to 355-360 and do sets of 3 until you hit an RPE8 with that weight.

I'm kind of confused on which day you're doing though because it seems like most of the load drops sets are RPE 9 and it's the repeats that are RPE 8.

Once this stuff clicks it'll be easy to figure out your sets for the day.

 

[ROB581211]

I'm not doing any particular day. I just wanna hit all 3 movements today.


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[Perrin Aybara]

I see, just get the hang of it a little av's practice sumo?

 

[ROB581211]

I see, just get the hang of it a little av's practice sumo?

Yeah it'll be sumo from now on until I can make an educated decision

 

[ROB581211]

Real quick. Sumo deadlifts kick ass. 545 for a double first day out.


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[Perrin Aybara]

I had a feeling you'd take to them right away. I feel six plates coming in no time.

 

[ROB581211]

I had a feeling you'd take to them right away. I feel six plates coming in no time.

6 plates in the next month for sure. I can't believe how natural that felt