MESO-Rx
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Rob's log part 2 (gonna take a crack at PLing)
- Thread starter ROB581211
- Start date
RodgerThat
New Member
Ahhhhhhh don't rub it in! I'm waitin until my bulk is done to buy new clothes currently just rockin Walmart XL shirts and all my other stuff is too tight or what most call "fitted" but I like the shirt and can't wait. What size you rockin?
The XL feels like a damn shmedium lmao. That shit runs small as fuck.
RodgerThat
New Member
Ya all my SBD stuff is large and my IPF shirt I can't even wear as its so tight it's see through they are definitely sized too small that's why Ima wait and then just try them on when I'm at the appropriate size cause it might be XXL by then with them.
Squats
135 x 5
185 x 5
225 x 5
315 x 5
365 x 4
385 x 3
405 x 3
425 x 3 @9RPE
405 x 3 @8RPE
405 x 3 @8RPE
405 x 3 @9RPE
Bench paused
135 x 8
185 x 6
226 x 6
275 x 4
315 x 3
335 x 3 @9RPE
315 x 3 @8RPE
315 x 3 @8RPE
315 x 3 @8.5RPE
315 x 3 @9RPE
Front squat
185 x 10
225 x 10
245 x 8
255 x 8 @8RPE
255 x 8 @8RPE
255 x 8 @8RPE
Leg extensions
4 sets of 12 with 150
Cable fly
4 sets of 12 with 45lbs per hand
Sent from my iPhone using Tapatalk
135 x 5
185 x 5
225 x 5
315 x 5
365 x 4
385 x 3
405 x 3
425 x 3 @9RPE
405 x 3 @8RPE
405 x 3 @8RPE
405 x 3 @9RPE
Bench paused
135 x 8
185 x 6
226 x 6
275 x 4
315 x 3
335 x 3 @9RPE
315 x 3 @8RPE
315 x 3 @8RPE
315 x 3 @8.5RPE
315 x 3 @9RPE
Front squat
185 x 10
225 x 10
245 x 8
255 x 8 @8RPE
255 x 8 @8RPE
255 x 8 @8RPE
Leg extensions
4 sets of 12 with 150
Cable fly
4 sets of 12 with 45lbs per hand
Sent from my iPhone using Tapatalk
Here is my 425 x 3 @9RPE
Then this is my first load drop set with 405
Then this is my first load drop set with 405
ruckin
Well-known Member
dude you probably could have gotten 10 with 405 in that video lol
I don't know why but that set felt amazing. Idk about 10 but I definitely had more in me
Sumo deadlifts
135 x 8
225 x 6
315 x 6
405 x 4
455 x 3
495 x 3 @9RPE more like 10RPE[emoji19]
455 x 3 LD @8RPE
455 x 3 LD @9RPE
I had a long night and weights moved slow AF and felt heavy as fuck. I did manage to catch one of the 455 x 3 for DLs I'll post up
TNG bench
135 x 10
185 x 8
225 x 6
275 x 4
295 x 4
335 x 3
355 x 3 @9RPE
335 x 3 LD @8.5RPE
335 x 3 LD @9RPE
Leg press
450 x 10
540 x 9
630 x 8
720 x 8@8RPE
720 x 8@8RPE
720 x 8@8.5RPE and done
Chin ups (each set was a different grip)
4 sets of 12
Chest fly (peck deck)
190 for 4 sets of 12
Struggled today with a lot of this. Got some news last night that I'll share a bit later on. Plus I started my volleyball leagues that'll be on Friday nights too. I need to work getting a little more limber. I'm not used to much besides lifting. Lol. Sand volleyball is hard on the legs.
135 x 8
225 x 6
315 x 6
405 x 4
455 x 3
495 x 3 @9RPE more like 10RPE[emoji19]
455 x 3 LD @8RPE
455 x 3 LD @9RPE
I had a long night and weights moved slow AF and felt heavy as fuck. I did manage to catch one of the 455 x 3 for DLs I'll post up
TNG bench
135 x 10
185 x 8
225 x 6
275 x 4
295 x 4
335 x 3
355 x 3 @9RPE
335 x 3 LD @8.5RPE
335 x 3 LD @9RPE
Leg press
450 x 10
540 x 9
630 x 8
720 x 8@8RPE
720 x 8@8RPE
720 x 8@8.5RPE and done
Chin ups (each set was a different grip)
4 sets of 12
Chest fly (peck deck)
190 for 4 sets of 12
Struggled today with a lot of this. Got some news last night that I'll share a bit later on. Plus I started my volleyball leagues that'll be on Friday nights too. I need to work getting a little more limber. I'm not used to much besides lifting. Lol. Sand volleyball is hard on the legs.
455... you dirty animal. Impressive
it was a lot heavier than it should have been that's for sure
Perrin Aybara
Master
I meant to show you this the other day.
It's a screenshot from one of those videos I posted on programming. The chart in the lower right corner is his own custom RPE chart that shows what number of reps with what weight equals what RPE. When I ran RTS last year I never got around to making my own. Seems like @Docd187123 and @theprodgicalson were discussing this awhile back.
It's a screenshot from one of those videos I posted on programming. The chart in the lower right corner is his own custom RPE chart that shows what number of reps with what weight equals what RPE. When I ran RTS last year I never got around to making my own. Seems like @Docd187123 and @theprodgicalson were discussing this awhile back.
I need to do some more research as it looks like I'll be doing my programming or following another one similar to sheiko or something along those lines
Perrin Aybara
Master
I'm in the process of getting something put together. When it's done I'll post it and tag some of the programming guys for input and go from there. I've got some good ideas and a rough outline in my head of what it's going to be. I just need to get some time to get it all drawn up.
I have no clue so we shall see how it all pans out. Maybe I'll just come up with a few ideas and work from there
Squats
135 x 8
225 x 8
315 x 6
365 x 5
385 x 5
405 x 5 @9RPE
385 x 5 @ 8.5-9RPE felt super heavy plus it's a recovery week so I moved on
Bench
135 x 8
185 x 6
225 x 6
275 x 5
295 x 5
315 x 5 @9RPE
295 x 5 @8.5RPE
295 x 5 @9-9.5RPE and done
135 x 8
225 x 8
315 x 6
365 x 5
385 x 5
405 x 5 @9RPE
385 x 5 @ 8.5-9RPE felt super heavy plus it's a recovery week so I moved on
Bench
135 x 8
185 x 6
225 x 6
275 x 5
295 x 5
315 x 5 @9RPE
295 x 5 @8.5RPE
295 x 5 @9-9.5RPE and done
Sumo deadlifts
Still trying to figure out where I'm at with these so I didn't really follow the "protocol" tonight but was rather impressed by the pulls managed to get my big one on video. Lots of my face shown so if you wanna see hit me up and I'll share it on PM.
135 x 10
225 x 8
315 x 8
405 x 6
455 x 6
495 x 5 felt close to 8.5RPE
545 x 2 on video. Felt about 9-9.5RPE
Side note 550 was my conventional max at my mock meet a few weeks back.
Seated OHP
135 x 10
155 x 8
185 x 8
205 x 6
225 x 5 @9RPE
205 x 5 @8RPE
205 x 5 @8.5RPE
Was a good day. Just trying to see where I'm with the sumo deadlift. I need to take each session and figure out different maxes. 10rep 5rep 3rep 1rep. That way I can continue on like I do with my squats and bench. I figure it'll take a good month to get the weights right with the RPE.
Still trying to figure out where I'm at with these so I didn't really follow the "protocol" tonight but was rather impressed by the pulls managed to get my big one on video. Lots of my face shown so if you wanna see hit me up and I'll share it on PM.
135 x 10
225 x 8
315 x 8
405 x 6
455 x 6
495 x 5 felt close to 8.5RPE
545 x 2 on video. Felt about 9-9.5RPE
Side note 550 was my conventional max at my mock meet a few weeks back.
Seated OHP
135 x 10
155 x 8
185 x 8
205 x 6
225 x 5 @9RPE
205 x 5 @8RPE
205 x 5 @8.5RPE
Was a good day. Just trying to see where I'm with the sumo deadlift. I need to take each session and figure out different maxes. 10rep 5rep 3rep 1rep. That way I can continue on like I do with my squats and bench. I figure it'll take a good month to get the weights right with the RPE.
insertnamehere
New Member
Looking good @ROB581211! Thanks for posting vids! Squat looks pretty solid, my friend! Keep up the good work!
Squat is definitely the strongest of my lifts. It's all coming together slowly but surely.
Another light accessory day. Basically just did some bis and upper back.
Standing DB curls
Low to high hammer strength rows
Reverse grip pull downs
Rear delt flys
Face pulls
3 sets of 10 for each
Standing DB curls
Low to high hammer strength rows
Reverse grip pull downs
Rear delt flys
Face pulls
3 sets of 10 for each
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