Intensity block starts with this workout. I decided for a singles week, being sick of reps and hoping to be able to pay my highest attention to each rep.
Squat
315x1 @8
365x1 @9
365x1 @9.5
365x1 @10
365x1 @9.5
Lost a bit of my focus on the fourth set, after consciously trying to fix my eyes to some kind of focus point. I will not try this again.
Rack Pulls
405x1 @8
455x1 @9
495x1 @9.5
Stopped after that being afraid of wearing me out. A half-torn callus made this decision even easier.
Pause Squats:
135x6 @7
155x6 @7
175x6 @7
This was more of a stretching exercise for my hips.
Abs: Hanging Leg Raises.
2 hours
Wednesday, July 29, 2009
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What do the @X numbers mean? Is it perceived intensity?
ReplyDeleteHi Frank,
ReplyDeletethe numbers @... describe the Rate of Perceived Exertion. I am following M. Tuchscherer's RTS philosophy, and he describes these RPE's as follows:
10- Maximal. No reps left in the tank.
9- Last rep is tough, but still 1 rep left in the tank.
8- Weight is too heavy to maintain fast bar speed, but is not a struggle. 2-4 reps left.
7- Weight moves quickly when maximal force is applied to the weight. Speed weight
6- Light speed work. Moves quickly with moderate force.
5- Most warm-up weights
4- Recovery. Usually 20+ rep sets. Not hard, but intended to flush the muscle.