No Rest for the Weary

Rack pulls (from middle of the shin)
120 x 5
150 x 2
170 x 4
+ belt
195 x 4 @ 7.5
210 x 4 @ 8.5
222.5 x 4 @ 9.5
210 x 4 @ 9

Press
40 x 5
50 x 5 @ 7.5
55 x 5 @ 8
60 x 5 @ 9
55 x 5 @ 8
55 x 5 @ 8
55 x 5 @ 8
55 x 5 @ 9

Snatch grip RDL
120 x 5
140 x 5
+ belt
155 x 5 @ 9
147.5 x 5 @ 8
147.5 x 5 @ 8.5
147.5 x 5 @ 9

Very weak press. Shoulder still bugging me. Rest was good
 
Thanks mate. Yup thats the plan, going to compete sometime in 2015.

Benchpress, competition
70 x 5
90 x 5
110 x 4 @ 8
120 x 4 @ 9
115 x 4 @ 8.5
115 x 4 @ 9-9.5

Skwaaats
100 x 5
120 x 4
140 x 4
+belt
160 x 4 @ 7.5
170 x 4 @ 8
180 x 4 @ 9
170 x 4 @ 8
170 x 4 @ 8.5
170 x 4 @ 8
170 x 4 @ 9

Benchpress, 3sec pause
70 x 6
80 x 6
90 x 6 @ 8
100 x 6 @ 8.5
105 x 6 @ 10
95 x 6 @ 8.5
95 x 6 @ 8
95 x 6 @ 9

Shoulder hurt. Squats felt okei. They have potential to get alot better. Still working on adjusting to the new technique.

 
Deadlifts
120 x 5
140 x 4
160 x 4
+ belt
180 x 4 @ 7.5
200 x 4 @ 8
215 x 4 @ 9
205 x 4 @ 9

FloorPress
70 x 5,5
90 x 5
100 x 5 @ 8
110 x 5 @ 10
105 x 5 @ 9
100 x 5 @ 9

Frontskwaaats
70 x 5,5
100 x 5
+ belt
110 x 5 @ 7.5
120 x 5 @ 8.5
130 x 3+F
110 x 5 @ 8
110 x 5 @ 9

Ab rollouts / Stir the pot / Hyperextensions: 2 x 10
 
Benchpress, wide grip tng
70 x 5, 5
90 x 6 @ 7
110 x 6 @ 8
120 x 6 @ 9
115 x shoulder pain, went down and tried working myself up again
90 x 6
100 x 6
110 x 6 @ 8.5
115 x 3 @ 8

Pin Skwaaats
70 x 5,5
100 x 5
130 x 4
+ belt
150 x 4 @ 8
170 x 4 @ 9
160 x 4 @ 7.5
160 x 4 @ 8
160 x 4 @ 8
160 x 4 @ 9

Tatepress: 25 x 4 x 12
Chins: 3 x 10
 
Rack pulls (from the middle of the leg, few cm above)
70 x 5,5
120 x 5
150 x 3
170 x 3
+ belt
190 x 3
+ straps
210 x 3 @ 8
230 x 3 @ 9
217.5 x 3 @ 9

Press
40 x 5,5
50 x 5
55 x 5 @ 7.5
62.5 x 5 @ 9
60 x 5 @ 8
60 x 5 @ 8.5
60 x 5 @ 8.5
60 x 5 @ 9

Snatch grip, RDL
120 x 5
140 x 5
+ belt, straps
160 x 5 @ 8
170 x 5 @ 9
160 x 5 @ 9
 
Benchpress
70 x 5,5
90 x 5
115 x 4 @ 8
125 x 4 @ 9
117.5 x 4 @ 8.5
117.5 x 4 @ 9

Skwaaats
70 x 5,5
110 x 5
130 x 5
+ belt
150 x 3
170 x 5 @ 8
185 x 5 @ 9
175 x 5 @ 9

Benchpress, 3 sec pause
70 x 6
80 x 6
90 x 6
102.5 x 6 @ 9
97.5 x 6 @ 8
97.5 x 6 @ 8.5
97.5 x 6 @ 8.5
97.5 x 6 @ 9
 
Sorry mate. But its way to early to tell! :)

Deadlfits
150 x 5
180 x 5 @ 8
+ belt
200 x 5 @ 9
190 x 5 @ 8
190 x 5 @ 8
190 x 5 @ 8
190 x 5 @ 8.5
190 x 5 @ 9

Floor Press
70 x 5,5
90 x 5 @ 7
100 x 5 @ 8.5
105 x 5 @ 8.5
110 x 5 @ 9
105 x 5 @ 8.5
105 x 5 @ 9

Frontskwats
70 x 5,5
100 x 5
120 x 5 @ 8.5
+ belt
130 x 4+F
115 x 5
 
I mean more in terms of judging your RPE and being honest with yourself on whether something is an 8 or a 9 - most people get it wrong and are a little lenient.

Also how have you decided to set up your training blocks - are you doing a volume block, then an intensity block, and picking fatigue percents to correspond or just going in, working up to a 9 RPE then backing off and going with the flow?
 
Last three workouts

Benchpress, wide tng
70 x 6,6
90 x 6
105 x 6 @ 7
115 x 5 @ 8
122.5 x 5 @ 9
117.5 x 5 @ 8.5
117.5 x 5 @ 9
117.5 x 5 @ 10

Pin Skwaats
70 x 5,5
100 x 5
120 x 5
+ belt
140 x 5
160 x 5 @ 8
170 x 5 @ 8.5
160 x 5 @ 8.5
160 x 5 @ 8
160 x 5 @ 8.5
160 x 5 @ 9

Tate Press: 4 x 12
Time 1h 45m

--------------------------------------------
Rack Pulls
150 x 4
170 x 4
190 x 4 @ 7.5
+ belt
210 x 4 @ 8
227.5 x 1 @ 8.5, nope, 4 was not going to happen today
200 x 4 @ 8
200 x 4 @ 8.5
200 x 4 @ 8.5

Press
50 x 5
55 x 5 @ 7
60 x 5 @ 7.5
65 x 5 @ 8.5
70 x 5 @ 9.5
62.5 x 5 @ 8
62.5 x 5 @ 8.5
62.5 x 5 @ 8.5
62.5 x 5 @ 8.5

Snatch grip RDL
120 x 5
140 x 5
+ belt
160 x 5 @ 8
180 x 5 @ 9, non optimal technique though
160 x 5 @ 8
160 x 5 @ 8.5
160 x 5 @ 9
Time: 2.5h

Today:
Skwaaats
100 x 3,3
120 x 3,3
140 x 2,2
160 x 2
+ belt
180 x 2 @ 8
190 x 2 @ 8.5
200 x 2 @ 9
190 x 2 @ 9
190 x 2 @ 8.5
190 x 2 @ 9
190 x 2 @ 8
190 x 2 @ 9.5
190 x 2 @ 10

Paused 3sec deadlifts
120 x 2
140 x 2
160 x 2 @ 7
+ belt
180 x 2 @ 8
190 x 2 @ 8
200 x 2 @ 8.5
190 x 2 @ 8.5
190 x 2 @ 8
190 x 2 @ 8

Push ups; plenty
Pull ups / ab rollouts, 3 set

Forgot my shoes so skwated in air maxes today. Not exactly stable
[YT]itH3904JzIE[/YT]
 
Obscure Terror said:
I mean more in terms of judging your RPE and being honest with yourself on whether something is an 8 or a 9 - most people get it wrong and are a little lenient.

Also how have you decided to set up your training blocks - are you doing a volume block, then an intensity block, and picking fatigue percents to correspond or just going in, working up to a 9 RPE then backing off and going with the flow?
Click to expand...

Its hard, no doubt about it. Jugding an 8 from an 9 is very hard. Another problem with me is my technique. My technique breaks down at 90% + weights, so im not sure if I should base my RPE when technique breaks down, or base it on when my speed goes down. Its hardest on the deadlifts, where if I get psyched up I can deadlifts ALOT more than when im calm and technique focused. And sometimes im damn tired and just want to go home, even if my RPE tells me that I should do more work. So ive def. gotten it wrong alot of times, but its part of the learning process.

I set it up as Mike T wrote in his book; 3 week blocks, switching intensity and volume blocks. I usually work up to a @ 9, then do back off sets with 5% untill I hit @ 9 again (95 fatigue percentage). The intensity blocks contain more specific powerlifting workouts, while the volume blocks are more general strength training.
When I wrote up my template, I took alot of inspiration from these two articles
http://forum.reactivetrainingsystems.com/content.php?126-Generalized-Intermediate-Program
http://articles.elitefts.com/traini...ation-for-powerlifting-revisited-and-revised/
 
Benchpress, paused
70 x 5,5
90 x 3,3
110 x 2,2
120 x 2 9
130 x 2 @ 10
122.5 x 6 x 2 @ 9-10

Slowsquats
70 x 4,4
100 x 4
120 x 4
+ belt
140 x 4 @ 7.5
130 x 2 x 4 @ 7

Lat pulldowns / Rows: 5 x 12 / 5 x 5
 
I've read the first article a ton, never seen the second though. Thanks for the link.

I see a lot of successful trainees go for 4-6% fatigue so that's a good starting point. On the volume blocks some people do 7% volume or double drops, aka 3% to an RPE 9 then another 3% to RPE 9 for 6% total.

I like the system but it's almost TOO flexible for some trainees.

I think that regardless of RPE you still want quality work and want to be reinforcing good habits, so an RPE 9 is "I can do one more rep with acceptable form", not "I can do one more rep but the last three were round-backed stiff legged abominations that I'm choosing to call deadlifts".
 
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