6 plates in the next month for sure. I can't believe how natural that felt
MESO-Rx
Anabolic Steroids
Rob's log part 2 (gonna take a crack at PLing)
- Thread starter ROB581211
- Start date
6 plates in the next month for sure. I can't believe how natural that felt
RodgerThat
New Member
Shit.... Guess I gotta step up my game if I want to catch up. Congrats on the pull though that's awesome you were able to rep that first time out! Unreal strength bud
Perrin Aybara
Master
Your back angle was absolutely killing you on conventional. We're about the same height, but must have different leverages and limb lengths. Just don't get caught up and go too heavy too much right away. You're just learning the movement and you need a lot of smooth perfect reps so you don't pick up bad habits. Plus you don't want to overtrain. Get your volume in.
I got a 495 single on film. The phone fell over on 545. My shoe was the best camera holder but I did get one video for 500 single. It a plain shot of my face so won't be posting it up. How did you PM me those videos that one time
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Here is 455 for a double.
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Sent from my iPhone using Tapatalk
Perrin Aybara
Master
PM should work just like posting here. My vids are all on YouTube though. 455 looked easy though.
I could have done at least 8
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???)
Squats
135 x 6
225 x 6
275 x 5
315 x 3
345 x 3
365 x 3
385 x 3
385 x 3
385 x 3
365 x 3 LD
365 x 3
Bench
135 x 6
185 x 6
225 x 4
275 x 3
295 x 3
315 x 3
315 x 3
315 x 3
295 x 3 LD
295 x 3 LD
Sumo Deadlifts
Didn't use the RPE just messed around
135 x 8
225 x 6
315 x 6
405 x 5
455 x 2
495 x 1
545 x 2 just felt good so I went for the second
Incline bench
135 x 10
185 x 10
225 x 8
225 x 8
225 x 8
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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???)
Squats
135 x 6
225 x 6
275 x 5
315 x 3
345 x 3
365 x 3
385 x 3
385 x 3
385 x 3
365 x 3 LD
365 x 3
Bench
135 x 6
185 x 6
225 x 4
275 x 3
295 x 3
315 x 3
315 x 3
315 x 3
295 x 3 LD
295 x 3 LD
Sumo Deadlifts
Didn't use the RPE just messed around
135 x 8
225 x 6
315 x 6
405 x 5
455 x 2
495 x 1
545 x 2 just felt good so I went for the second
Incline bench
135 x 10
185 x 10
225 x 8
225 x 8
225 x 8
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Hope I did the RPE right lol.
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Sent from my iPhone using Tapatalk
Perrin Aybara
Master
Not quite, but you'll get it. For a load drop you just do the one peak set at RPE whatever and then you reduce the weight on the bar by the percentage and then repeat that weight at sets of 3 until you reach RPE 8 again aka feels as heavy as the initial set at RPE 8.
Repeats is the one you work up to the peak set and just repeat it until you go up an RPE.
So on squat you should have just done the one set at 385 and then reduced the weight and repeated it until RPE 8 again.
Not a big deal though, you'll get the hang of it.
Repeats is the one you work up to the peak set and just repeat it until you go up an RPE.
So on squat you should have just done the one set at 385 and then reduced the weight and repeated it until RPE 8 again.
Not a big deal though, you'll get the hang of it.
Ahhh. I get it now. Makes sense
Perrin Aybara
Master
Think of the repeats like your sets across and the load drops like ramping to a peak set and then doing back off sets at less weight.
The more I read about Pl logs the more discouraged I get. It's very technical, seems like I need a years worth of studying to get things semi right
I have about 18 weeks worth of experience and I'm doing alright. Lots of good guys around here to help you along the way.
I see perrin and Roger talking about shit that I'm completely clueless of understanding, and I consider my self semi smart. But I'm gonna go ahead and try this anyway
Do you have a log going? If so tag in a post so I can follow along I'll help out as much as I can. Docd is another great guy. He knows tons about this stuff
Perrin Aybara
Master
I felt the same way when I really started digging into the technical side of powerlifting and it's still a learning process. You really have to study it, learn it and try it out first-hand to really get a feel for it. Lots of trial and error, too. Unless you're a genetic freak it takes a lot of thought and planning to get brutally strong.
I pretty much went in blind when I started powerlifting. I still don't know anyone in my area that's into it. This place is an awesome resource with all the knowledgeable people here and I wish I'd joined sooner.
If you ever have any questions you think I can answer don't hesitate to tag me or post in my log or whatever. Or like Rob was saying start a log and I'll follow along.
I don't have a log rob. What would you guys say is the best beginners Pl lifting routine I can follow? I see a lot of you guys talking about sheiko. Would this be a good plan for me to start off with?
Give me a little overview of what your normal training and diet is like. Sheiko is very doable. Not much thinking involved just following the the workouts given. It does have lots volume
Perrin Aybara
Master
No, the progression is too slow on it. You work with the same percentages for the duration of the program. You'll want something you can make weekly progress.
I actually have no experience with beginner programs since I kind of blindly stumbled my way to intermediate level. I don't like Starting Strength though because it's too low volume for bench and deadlift. I think a DUP program would work well for a beginner though. GreySkull looks pretty decent, too.
Here's a good resource on programs.
Powerlifting Programs
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