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Old 11-11-2011, 12:06 PM   #9
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
Fav Supp: Fish-oils
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FRIDAY, NOVEMBER 11 # 13:55 - 14:50

Full Body Day A


A-Box Squat 30 cm (11.8 inch)
60 x 2
70 x 2
80 x 2
90 x 2 - @ 6
100 x 2 - @ 7
100 x 2 - @ 7.5

B-Hang Power Snatch
20 x 3
30 x 3
40 x 3
50 x 3 - @ 7

C1-Deadstop Floor Press
70 x 3
90 x 3
100 x 3
110 x 3 - @ 6
120 x 3 - @ 7.5
130 x 3 - @ 8.5
123 x 3 - @ 8.5 (back-off set*)

alternated with

C2-Deadstop Widegrip Pull Up (2 secs.hold)
BW87 x 3
BW87 x 3
92 x 3
97 x 3 - @ 6
102 x 3 - @ 7
107 x 3 - @ 8.5
102 x 3 - @ 8 (back-off set*)
for example:107 stands for total weight (Bodyweight 87 + extra 20=107)

D1-Closegrip Dip
107 x 6 - @ 7
107 x 6 - @ 7.5
107 x 6 - @ 7.5
for example:107 stands for total weight (Bodyweight 87 + extra 20=107)

alternated with

D2-Dumbbell Direct Curl (standing)
17/17 x 4 - @ 7
17/17 x 4 - @ 7.5
17/17 x 4 - @ 7.5


NOTES
Bodyweight at training: 87.1 kg

* For the back off set(s), I do as many as needed with the same weight, until I reach about the same RPE as the max ramp weight
I choose by feel a percent drop, if I want higher fatigue I choose a higher drop (it takes more back-off sets with a higher drop to reach about the same RPE like the max ramp weight, so at the end more volume, more fatigue).
If I want lower fatigue I choose a lower percent drop.
Usually the drops are from 5% to 15%.

It helps autoregulate volume etc, to fit the needs of your daily condition and capabilities.

Today for example I felt a bit tired and the weights a bit "hard" on me (had also slight DOMS), so I decided to do a low % drop, about 5%.
As usually (for me), it took only one back-off set to catch about the same RPE of the max set with this drop.

Another reason for example for lower drop is when the next workout with the same exercises/muscle groups is pretty soon (higher frequency), so you want or need a bit lesser fatigue to handle the frequency, if you know what I mean.
-------------------------------
Usually I go as high as @8 to @9 in my training etc.
I always want to leave a rep(s) in the tank, I don't train to failure.
I only do rarely and with the exeption for a PR attempt or for 1RM, and sometimes in the last mini-set of an extended set, or when it's unexpected (sometimes you hit a @10 where you expected lesser RPE).

Greetings from Greece !

At the picture a place from Zakynthos Island
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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
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