The road to 1500..

[theprodgicalson]

1-1
squats 395
1 set 3 reps (pr)
315
2 sets 6 reps

then just did a bunch of Streching/GPP/cardio

1-2
think i did back again focusing more on pump using lighterweights

1-3
leg extensions(150) superset with hack squat machine(280)
2 all out sets with 4 second eccentric

V squat machine 320
2 sets 12reps with the second set having 2 drop sets till failure. 4 sec eccentric

2ct paused squats 285
4 sets 6 reps

Bulgarian spilt squats 185
3 sets 8 reps
these were fucking brutal

 

[theprodgicalson]

START OF MEET PREP!

was supposed to do good mornings but i didn't get my programming till Monday morning. otherwise i wouldn't have done Sundays lifts. so i switched out Monday and Wednesday for this week.

1-4
Comp Bench 315 9RPE
1set 5reps

Rep drop 8RPE until 9RPE
3sets 3reps

CGBP 205 7RPE
5sets 10reps

Front Delt Raises 75 7RPE
5sets 10reps


went well for my first day back. the comp bench was probably more of a 9.5RPE but glad i didnt lose much, if any, strength from last training cycle.

 

[Perrin Aybara]

RPE 9.5 on bench isn't too hard on the old CNS anyway as long as you don't do it all the time. Not like it is on squats or deadlifts.

Have you already picked a meet? It's seriously going to do great things for your training if you have and you know you're working towards that end goal. It's a real game changer.

 

[theprodgicalson]

@Perrin Aybara yes i have! its in April. the mental focus was there yesterday for sure knowing what im workig towards

 

[Perrin Aybara]

That's awesome, man. It's going to be a great ride, I think you'll find things falling into place just the way they need to in the following months.

I'm under two weeks now myself.

 

[theprodgicalson]

1-7

Good mornings 290 9RPE
1SET 3REPS

10%drop 260
2SETS 3REPS

Upper back work
Seat rows with a slight lean 160 7RPE
10SETS 10REPS (need to bump this weight up)

the heavy GMs kicked my dick in the dirt!

 

[theprodgicalson]

here is video of 275 before my top set of Good Mornings. was made aware i am going too low by my coach. so i expect the weight to go up next week

 

[theprodgicalson]

1-8

Worst session I've had in a long time. Knew I should've given myself an extra days rest after GMs yesterday

Squats 365 9RPE
1SET 3REPS (teriible terrible terrible. Felt heavy as all hell and moved just as slow)
10%drop 325
2SETS 3REPS (equally terrible )

Hamstring rep work
Seated leg curls 220 8RPE
5SETS 10REPS

Was really upset to start off like this. Considering one week ago I did 395 for a triple at 9RPE. Chalk it up to being fatigued and move forward. Next week will be better when I'm back on my regular schedule. This whole moving nonsense has got me all out of whack. End of my rant

 

[theprodgicalson]

1-9

Bent Over Rows 205 8RPE
5SETS 10REPS

CGBP 235 8RPE
4SETS 10REPS

Lying Leg Curls 200 8RPE
5SETS 10REPS

Hammer Curls 35 8RPE
3SETS 10REPS

Adductor 160 8RPE
3SETS 20REPS

Abductor 120 8RPE
3SETS 20REPS



1-10

Good Mornings 275 8RPE
1SET 5REPS
REP DROP
3SETS 3REPS

Upper Back Rep Work(seated high rows) 130 8RPE
10SETS 10REPS


nothing new to really report. spinal errectors were still a tad sore from last weeks Good Mornings so i made sure form was on point. pump was serious on that 10x10. Going to start incorporating cardio/prehab/stretching days on tuesdays and thursday when i dont lift.

 

[theprodgicalson]

1-13

Bench 330 9RPE
1SET 3REPS

10% drop 300
2SETS 3REPS

Tricep rep work
Close Grip Bench 205 8RPE
4SETS 10REPS

Front Delt rep work
Front Barbell Raises 80 8RPE
5SETS 10REPS

again, felt weak on bench. need to stop think about the numbers at the end of last training block and utitlize the RPE like i did last training cycle. made killer gains that way.

 

[Docd187123]

Have you customized the RPE chart for yourself?

 

[theprodgicalson]

Have you customized the RPE chart for yourself?

please explain further.
i just need to stop focusing on numbers and do the damn RPE like last block.

 

[Docd187123]

please explain further.
i just need to stop focusing on numbers and do the damn RPE like last block.

The RPE chart Tuchscherer has gives you percentages to work towards for a given RPE and rep amount. It's good to give you a ball park estimate of the weight you should be hitting for any RPE and rep quantity. The draw back is it's generic. If you have your 1RM and 5RM for the main lifts it will allow you to customize it to yourself. A x3 @9 maybe 90% for me but it might be 92% or 87% or whatever for you. Customizing gives you better accuracy.

 

[theprodgicalson]

The RPE chart Tuchscherer has gives you percentages to work towards for a given RPE and rep amount. It's good to give you a ball park estimate of the weight you should be hitting for any RPE and rep quantity. The draw back is it's generic. If you have your 1RM and 5RM for the main lifts it will allow you to customize it to yourself. A x3 @9 maybe 90% for me but it might be 92% or 87% or whatever for you. Customizing gives you better accuracy.

i love you so much right now! just made my own chart based off of this article RTS Forums - Customizing your RPE Chart

thank you DocD!!!!!!

 

[Docd187123]

i love you so much right now! just made my own chart based off of this article RTS Forums - Customizing your RPE Chart

thank you DocD!!!!!!

Is this Meso's first forum hookup success story? I want the pants half the time though....

 

[theprodgicalson]

Is this Meso's first forum hookup success story? I want the pants half the time though....

i have no qualms about wearing the pants half of the time. means less cooking for me!

 

[theprodgicalson]

on the real though, that chart helped out big time. i know have concise numbers to base my training off of rather than the ones i come up with in my head. which sometimes work out really well utilizing the RPE scale. and others are a terrible idea

 

[Docd187123]

on the real though, that chart helped out big time. i know have concise numbers to base my training off of rather than the ones i come up with in my head. which sometimes work out really well utilizing the RPE scale. and others are a terrible idea

It's a pretty good baseline to aim for. You might go over you might go under, but you'll be in that general vicinity. I find it helps me get the work up sets in much better bc I know what kind of jumps to make. Don't get caught up and chase the percentage bough, use it as a guide.

 

[theprodgicalson]

It's a pretty good baseline to aim for. You might go over you might go under, but you'll be in that general vicinity. I find it helps me get the work up sets in much better bc I know what kind of jumps to make. Don't get caught up and chase the percentage bough, use it as a guide.

that seems to be my problem as of late is choosing what kind of jumps to make when im getting close to being within the RPE range

 

[theprodgicalson]

1-15

Squats 375 9RPE
1SET 5REPS
Rep drop
3SETS 3REPS

Hamstring rep work
Seated curls 210
5SETS 10REPS

Fairly certain the squats were a rep PR. Thanks to @Docd187123 for that chart, helped big time with my build up.

1-16
CGBP 215 8RPE
4SETS 10REPS

Weighted Pull Ups BW+28
5SETS 10REPS

Lying Leg Curls 220 8RPE
5SETS 10REPS

Adductor and abductors 8RPE
3SETS 20REPS

Forgot to do curls! Fuck! Haha