Squat
(warmups)
225x5
255x5
295x5
too heavy, too soon
225x5x3
Heavy weights still hurt my biceps.
Bench
45x5
95x5
135x5
155x3
165x3x3
paused at the bottom. these were hard. going to move bench to front of workout from now on.
Deadlift
135x5
225x5
315x5
335x5
345x5
355x3 (ugh)
next time, I'm going to be very careful to do 355x5 as my work set. goal is 10 lb gains for work sets each time, making sure to back off the reps and get enough rest on the way up.
Tuesday, February 15, 2011
Subscribe to:
Post Comments (Atom)
Have you considered using the RPE (rate of perceived excursion) scale that Frank uses (i.e. rate each lift 5-10 using some criteria). When I was doing RTS I used this scale a lot and it was very very helpful. I think without using some 'difficultly' scale it's easy to push too hard during deload/volume times. For example, if you find that you're hitting 10s in every workout, you might find some areas to readjust your program.
ReplyDeleteI think Frank probably has a link to the scale he uses now.
If I weren't doing Sheiko (which has very strictly prescribed percentages) I would still be using RPE's.
Your last sentence might actually cover this, heh. Don't do 335x5 when your work set is 355x5.
ReplyDeleteWhen the weight climbs higher, you should scale reps back accordingly so you don't wear yourself out early.
To hit 355x5 on a working set, for example, I'd do the following:
135x5; 185x4; 225x3; 275x2; 315x1; 335x1
355x5
For a guide to RPEs, look at Nate's RTS Notes under the "Useful Links" section. I add a + or - after the RPE if I'm not entirely certain about the rating.
ReplyDelete