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Old 11-10-2011, 05:12 PM   #4
BRaWNy
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Join Date: Jul 2009
Location: H E L L A S
Posts: 502
Training Exp: ~20 years
Training Type: Powerbuilding
Fav Exercise: Snatch High Pull
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Some info to understand my log

..taken from RTS
RPE stands for Rate of Perceived Exertion. Basically, it’s how hard something feels to you at the time. It is a subjective measure of your strength at a given time.

RPEs scale I use
@10.0- Maximal. No reps left in the tank.
@9.5- Maximal. Maybe half or a full very grinded rep left in the tank.
@9.0- Last rep is tough, but still 1 rep left in the tank.
@8.5- Between @8 and @9, 2 reps left in the tank.
@8.0- Weight is too heavy to maintain fast bar speed, but is not a struggle. 3 reps left.
@7.5- Between @7 and @8, 4 reps left.
@7.0- Weight moves quickly when maximal force is applied to the weight. “Max Speed weight for the power sets, DE”, 5-6 reps left.
@6.5- Between @6 and @7, 6-7 reps left
@6.0- Lighter speed work. Moves quickly with moderate force. 7-8 reps left in the tank.

Lower than @6 it's not important to me to note/mark, but the sets there still count for me, maybe they are as a part of the ramp, warm-up, activation, but I do them with the intention to produce force, not just to do the moving, so everything counts, but not everything has to be noted, if you know what I mean (I hope my English is good).
Actually I don't see the earlier sets as warm-ups, but more as work sets too.
The warm-up is going to happen anyway when you ramp or start light and progress to heavier sets, you don't have to think about it and do the sets just to be done.
As CT says, you have to get "work" from every set and think like it's the last one, it helps you along with the ramp, to activate your CNS, so the progressive heavier sets will have better performance.


When you see for example x 3/3/3/3 or x 5/2/2/2 etc, it's an "extended" set, it represents the reps on the mini-sets separated by a "/".
In addition next to reps, when you see @7/@8/@8 etc, these are the RPEs for each mini-set, also separated with a "/".
At the "normal" sets, you just see the reps and next to them the RPE for this set.

The pause between mini-sets is somewhere between 15 to 30 secs, adjusted by feel after how each mini-set felt.

Same way I do also at the rest between "normal" sets, I go by feel I don't count secs/mins, but it is somewhere between 1 min to 2.5 mins.
I'm a bit "Quickie" in training.

The weights are in kilograms.

----------------------------------------------------------
My latest workouts

MONDAY, NOVEMBER 7 # 20:05 - 20:50

Upper Body Day


A1-Deadstop Floor Press
70 x 3
80 x 3
90 x 3
100 x 5
110 x 4 - @ 7
120 x 3 - @ 7.5
130 x 2 - @ 8.5
140 x 1 - @ 9

alternated with

A2-Deadstop Pendlay Row
50 x 3
60 x 3
70 x 3 - @ 6.5
70 x 5 - @ 7
75 x 4 - @ 7
80 x 3 - @ 7.5
90 x 2 - @ 8
100 x 1 - @ 9

B1-Dumbbell Press (standing)
25/25 x 3 - @ 8
25/25 x 3 - @ 8
25/25 x 3 - @ 8.5
25/25 means 2 dumbbells of 25.

alternated with

B2-Neutralgrip Pull Up
BW87 x 3
BW87 x 3
BW87 x 3 - @ 6

C-Dumbbell Incline Extension
20/20 x 5/2/2/2 - @ 8 / @ 7.5 / @ 8 / @ 8.5

D-Dumbbell Incline Direct Curl
20/20 x 4/1/1 - @ 8.5 / @ 8.5 / @ 9
Direct means standard grip, no supination

NOTES
Bodyweight at training: 87.0 kg


TUESDAY, NOVEMBER 8 # 20:15 - 21:05

Lower/PC Body Day


A-Deadstop Front Squat (parallel)
50 x 2
70 x 2
80 x 2
90 x 4 - @ 7
100 x 3 - @ 8
110 x 2 - @ 8.5
120 x 1 - @ 9.5

B-Back Squat (below parallel)
130 x 3 - @ 7
130 x 3 - @ 7.5
130 x 3 - @ 7.5
130 x 3 - @ 7 (was activated, better than the former set)

C-Snatch High Pull
50 x 3
70 x 3
80 x 3 - @ 6
90 x 4 - @ 7.5
97 x 3 - @ 8
105 x 2 - @ 8.5
112 x 1 - @ 8.5

D-Deadstop Snatch Power Shrug
150 x 3 - @ 6
150 x 3 - @ 6
150 x 3 - @ 6.5
150 x 3 - @ 6

E-Deadstop Glute Bridge (with barbell)
110 x 6/2/2/2 - @ 7 / @ 7 / @ 7.5 / @ 8


NOTES
Bodyweight at training: 86.1 kg

---------------------------------------------

Stand By.....
__________________

Back Squat (parallel) - 200kg x 1
Back Squat (below parallel) - 180kg x 2
Deadstop Back Squat (just above parallel) - 190kg x 1
Deadstop Back Squat (parallel) - 165kg x 1
Deadstop Front Squat (parallel) - 140kg x 1
Deadstop Front Squat (just above parallel) - 165kg x 1
Sumo Pull (below knees) - 215kg x 1
Rack Pull (from knees) - 250kg x 2
Rack Snatch High Pull - 140kg x 1
Pin Floor Press - 155kg x 1
Bench Press - 145kg x 1
BTN Push Press - 95kg x 2

Last edited by BRaWNy; 11-10-2011 at 05:16 PM.
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