Squat
5x45, 5x135, 5x185, 5x225, 3x275, 3x315
3x365 @ 9
3x365 @ 10
3x365 @ 10
3x365 @ 10
3x365 @ 10
3x365 @ 10
Ugh, just awful. Some of the reps were solid, but I had trouble keeping my chest up for the majority of the reps. Everything just seemed wobbly.
Deadlift
5x135, 5x225, 5x315, 3x365, 3x405, 1x455, 1x495, 1x545
1x585 @ 10
1x585 @ 10
8x405
8x405
Quite tough. The second was a grinder.
Ab Rollout: 3x5
Wednesday, August 10, 2011
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What does @ mean here? Thank you.
ReplyDeleteThe @ is a Rate of Perceived Exertion. A guide to the scale can be found in these two places:
ReplyDeletehttp://people.csail.mit.edu/beckmann/misc/pl/rts-notes.pdf
http://www.reactivetrainingsystems.com/articles/training-articles/2521-shoulder-injury-and-prevention
I do this for a number of reasons, but one is to track progress, so if I hit a 500 @ 10 on week and a 500 @ 9 the next, I've made progress. It also helps me autoregulate, so I will, for example, avoid hitting too many 9s or 10s (mostly...this session was an aberration) to prevent me from driving myself into the ground.
Thank you. Really helpful.
ReplyDeleteSeems like you've got a club at MIT or something. I am in Berkeley and
just couldn't find many powerlifting fans, not to say a powerlifting
club on campus. Really great to see your's guys traning logs online.
It's more of an informal group of friends than a proper club, but if there's no club there, you should start one! Sometimes people just need to know that the opportunity is there.
ReplyDelete