Walked to the Z. Since this is the intensity cycle, I want to save my energy for the workout itself. I didn't feel great going in today, probably because I was still a little tired from yesterday's session.
Bench Press
3x255 @ 9
3x265 @ 9.5
1x275 @ 10
1x265 @ 10
I thought I could get 3x275, but I guess I was too ambitious. I probably should have gone 3x255, 260, 265.
Pause Dumbbell Bench (~2 seconds)
3x100 @ 9
3x100 @ 9
3x100 @ 9
Cable Row: 4x8@190
Military Press: 4x6@145
Jogged back home. It's the end of the workout, so a little cardio can't hurt. Plus, I find that some light running helps me recover from heavy lower body work.
Sunday, November 15, 2009
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What does the @ 9 mean?
ReplyDelete-Justin
It's the Rate of Perceived Intensity (RPE), basically, how hard the set felt.
ReplyDelete10 = maximal set
9 = 1 rep left (hard, but not exhausted)
8 = 2-4 reps left (hard, but not too hard)
7 and lower, well, I don't have a good handle on those. Nate has a good set of notes which he linked in a more recent post, if you want to look at it.