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Butcher
10-01-2012, 07:50 AM
If I keep it updated for longer than a few months it will be a PR for longest maintained e-journal. I figure a quick explanation is required for how I organize my training. I basically follow Reactive Training Systems principles. Rate of perceived effort (RPE) is the corner stone of my training. My RPEs are defined by the following,
10 Could not have done one more rep. Not always a true rep max.
9.5 Could have put a good fight into an additional rep, but would have missed.
9 Could have done 1 more rep.
8.5 Know I had one more rep left, unsure if a second rep would have been possible.
8 I am not capable of fast bar speed on the last rep. At least 2 reps left.
7 I am capable of fast bar speed only with maximal force on the last rep.
6 I am capable of fast bar speed without applying maximal force. I count this as a warmup set and not a work set.

So where some programs would prescribe doing Y reps at X%, I do Y reps at X RPE.

I also log an E1RM which is an estimated 1 rep max based off of weight reps and RPE. Ive noticed its pretty accurate for 3RM weights and heavier, ballpark for 4 and 5RM and not very reliable a higher weights than that.

As for how many sets I do, that is autoregulated through either dropping the weight down or the reps until a set rates the same RPE as the intial set. A third option is to repeat the same weight and reps until the RPE has risen appropriately. I really feel this is an ideal way of doing things as it is a way of ensuring the most appropriate loads are used. What was appropriate last week may not be appropriate this week and this system automatically adusts to what I am capable of.

As for my history, I started training to be good at everything and sucked at everything except conditioning. I wanted to get stronger so I started training like a powerlifter and in the beginning of 2008 decided to compete in powerlifting. My best lifts in competition are squat 465, bench 300, deadlift 480 at 242. My last meet I squatted 445, benched 275 and deadlifted 465 at 198 I have a meet in 5 weeks and have the goal of hitting 5 pound all time PRs. Besides powerlifting I have also recently done a Highland Games and had an awesme time and intend to do another one in a few weeks. Farther out in the future I would like to put a bigger focus on actually training for these.

In the future I have the goal of competing at USAPL raw nationals and qualifying for the raw challange at the Arnold.

1Oct12
Kingís Gym Meet Prep, Week 44
Workout 1, P1

Squat
x2 @9 6-8% load drop
315x2@7
365x2@8
395x2@8.5
405x2@9
375x2@8
375x2@8
375x2@8
375x2@8.5
375x2@9
E1RM-451
Total Volume-6710
Average Intensity-83%

3 cnt Pause Bench, ior
x2 @9 6-8% load drop
225x2@7
255x2@8
265x2@9
245x2@8
245x2@8
245x2@8.5
245x2@9
E1RM-292
Total Volume-3450
Average Intensity-84%

Seated OHP
x7 @9 6-8% load drop
135x7@7
165x7@9
150x7@8.5
E1RM-221
Total Volume-3150
Average Intensity-68%

Training Time-83 min
Total Training Volume-13310

I couldnít believe the volume I racked up on squats. I had to make sure I hadnít taken too much weight off the bar. Benching was good, but not my best.

Butcher
10-06-2012, 11:58 AM
5Oct12
Kingís Gym Meet Prep, Week 44
Workout 2, P2

Conv DL
x2 @9 6-8% load drop
Weight Reps RPE
365x2@7
405x2@7
425x2@8
445x2@8
455x2@9
425x2@8
425x2@9
E1RM-488
Total Volume-5890
Average Intensity-86%

1 Board Press, tts
x4 @9 6-8% load drop
Weight Reps RPE
225x4@7
245x4@8
255x4@8.5
260x4@9
240x4@9
E1RM-312
Total Volume-4900
Average Intensity-79%

Pin Squat, pin 18
x4 @9 6-8% load drop
Weight Reps RPE
315x4@7
355x4@8
375x4@
350x4@8
350x4@8
350x4@9
E1RM-456
Total Volume-8380
Average Intensity-77%

Training Time-124 min
Total Training Volume-19170

Deadlift was an awesome PR, I would have been pretty happy with 435. Bench went well, the last time I did this exercise and protocol I had hit 245.On squats I called a 9 RPE more due to technique breakdown than reps left.

Butcher
10-09-2012, 06:09 AM
9Oct12
Kingís Gym Meet Prep, Week 45
Workout 1, P1

Squat
x4 @9.5 6-8% load drop
Weight Reps RPE
315x4@7
365x4@8
385x4@9
395x4@9.5
365x4@8
365x4@9.5
E1RM-473
Total Volume-8760
Average Intensity-77%

Bench, tts
x4 @9.5 6-8% load drop
Weight Reps RPE
225x4@7
245x4@8
260x4@9.5
240x4@9
240x4@9.5
E1RM-307
Total Volume-4840
Average Intensity-79%

Incline Bench, por
x5 @9 6-8% load drop
Weight Reps RPE
135x5@7
155x5@8
165x5@8
175x5@9
160x5@8
160x5@9
E1RM-217
Total Volume-4750
Average Intensity-73%

Training Time-102 min
Total Training Volume-18350

Yesterday I was on my knees and sat back onto my heals. Something in the medial quad felt like it got stretched to the extreme. No pain afterwards though but I did develop a few burst blood vessels in the area. Definitely weird. No pain during todayís squats. Squats were ok. Not my best, but definitely close. I tried keeping my neck neutral, no real impressions on it. Afterwards I realized I am too close to a meet to go experimenting with different squat forms. Close grip bench was good, I repeated the same weight I had done the last time I had done this.

Butcher
10-14-2012, 12:10 PM
10Oct12
Kingís Gym Meet Prep, Week 45
Workout 2, P2

Conv DL
x4 @9 6-8% load drop
Weight Reps RPE
365x4@7
405x4@8
425x4@8.5
435x4@9.5
405x4@9
E1RM-488
Total Volume-8140
Average Intensity-83%

Ĺ Board Press, ior
x2 @9 6-8% load drop
Weight Reps RPE
225x2@7
265x2@8
275x2@8
285x2@9
265x2@8
265x2@8.5
265x2@8.5
265x2@9
E1RM-314
Total Volume-4220
Average Intensity-84%

Pin Squat, pin 18
x2 @9 6-8% load drop
Weight Reps RPE
365x2@7
405x2@8
425x2@9
395x2@9
E1RM-473
Total Volume-3180
Average Intensity-84%

Training Time-112 min
Total Training Volume-15540

435 was an awesome lift. I had last done 425x4 at this protocol. I am really primed for a nice DL PR, just got to keep the momentum rolling forward. Ĺ board press was some kind of PR. Pin squats wasnít a PR but tied what I previously did. The last time I hit this same movement/weight/protocol I squatted 475 2 weeks later so I am definitely headed in the right direction

Butcher
10-14-2012, 12:13 PM
12Oct12
Kingís Gym Meet Prep, Week 45
Workout 3, P2

3 Mat Deficit Conv DL
x2 @9 4-6% load drop
Weight Reps RPE
365x2@7
405x2@8
425x2@9
425x2@10
E1RM-455
Total Volume-3240
Average Intensity-89%

Pin Press, pin 13, ior
x3 @8.5 4-6% load drop
Weight Reps RPE
225x3@7
255x3@8
265x3@8.5
250x3@8
250x3@8.5
E1RM-313
Total Volume-3735
Average Intensity-80%

BB Lunges
x4 @9 4-6% load drop
Weight Reps RPE
225x4@7
255x4@9
240x4@9
E1RM-310
Total Volume-2880
Average Intensity-77%

Training Time-51 min
Total Training Volume-9855

DLs were good. The mats add 2.25Ē to the ROM and that really seems like a whole lot when I am pulling heavy. On bench the weights felt unusually heavy although I moved them just fine. BB lunges suck as usual, but I really do feel they help out my squat.

Butcher
10-14-2012, 12:14 PM
I had my second highland games yesterday. It was a long but good day. I don't remember any of my distances but will post them when the results are posted. The heavy weight for distance sucked, last time I felt like I was doing ok considering it was the first time I threw it but this time felt like crap. Light weight for distance felt pretty good though. I threw the light and heavy hammers (16 and 22 pounds) which I hadn't done before. I got 61 feet with the light one. The caber toss went great. The first one I started to lose it and just dumped it. The second time I got a score of 85 degrees, meaning the angle of tilt that I got on it. I could have sworn I had actually turned it from my point of view but nope. The third one wasn't near as good, 20-30 degrees. I consider getting it picked up and thrown a success in my book. The sheaf was my first time doing it. It is a 16 or 20 pound bag that is thrown for height with a pitchfork. I couldn't clear 15 feet though so no score on that. On weight over the bar I got 10 feet. Last time it took me 3 tries to clear 10 and then 11 feet so I was pretty confident that I could at least clear 11 and maybe 12 but not today. After my PL meet I want to try to get some implements made up to actually train for this.

Rock1984
10-14-2012, 12:46 PM
Sounds fun.

Good log...when is your PL meeting scheduled for?

Butcher
10-14-2012, 04:05 PM
November 3rd, 3 weeks out.

Butcher
10-15-2012, 06:57 PM
22# Braemar Stone 19' 2"
16# Open Stone 28' 7"
Heavy Weight for Distance 56# 15'1"
LIght Weight for Distance 28# 33' 11"
22# Heavy Hammer 42' 3"
16# Light Hammer 61'
20# Sheaf no score
Caber 85 degrees
Weight Over Bar 10' (PR is 11')


15Oct12
Kingís Gym Meet Prep, Week 46
Workout 1, P1

Squat
x2 @9 6-8% load drop
Weight Reps RPE
315x2@7
365x2@7
405x2@8
425x2@9
395x2@8
395x2@8
395x2@9
E1RM-473
Total Volume-5390
Average Intensity-81%

Comp Pause Bench, ior
x2 @9 6-8% load drop
Weight Reps RPE
225x2@7
265x2@8
275x2@9
255x2@8
255x2@8.5
255x2@9
E1RM-303
Total Volume-3060
Average Intensity-84%

Overhead Press
x7 @9 6-8% load drop
Weight Reps RPE
125x7@7
145x7@9
135x7@9
E1RM-192
Total Volume-2835
Average Intensity-70%

Training Time-101 min
Total Training Volume-11285

I was happy with squats even though it wasnít my best. 435x2@9 was my best and that gave me an E1RM of 484 and just over a week later I squatted 475 as an actual 1RM. I figure I am set up to hit my goal of 465 next week. Bench didnít show any improvement. Lately I have been starting anything overhead from above my head and only coming down to eye level due to shoulder pain with the initial upward drive. Today I decided to try full ROM and it was pain free.

Butcher
10-17-2012, 05:46 AM
16Oct12
Kingís Gym Meet Prep, Week 46
Workout 2, P3

Conv DL + 1 pr Chain
x4 @9 6-8% load drop
Weight Reps RPE
315x4@7
365x4@8
405x4@8
420x4@9
390x4@9
E1RM-475
Total Volume-7580
Average Intensity-80%

Floor Press, ior
x2 @9 6-8% load drop
Weight Reps RPE
225x2@7
265x2@8
275x2@9.5
255x2@8
255x2@9
E1RM-296
Total Volume-2550
Average Intensity-86%

BB Lunges
x5 @9 6-8% load drop
Weight Reps RPE
225x5@7
E1RM-301
Total Volume-1125
Average Intensity-75%

Training Time-113 min
Total Training Volume-11255

This was a 2 part workout. I had no focus and ran out of time in the morning and that lack of focus continued on into the second half. Iím glad tomorrow is an off day. DLs were a small improvement. Floor presses felt awkward, no surprise though since I havenít done them regularly. I did one set of lunges and started a second and my left knee started hurting so I cut it short. It isnít that bad and will be gone in a few days.

Butcher
10-23-2012, 07:45 PM
19Oct12
Kingís Gym Meet Prep, Week 46
Workout 3, P2

Conv DL
x2 @9 6-8% load drop
Weight Reps RPE
405x2@7
435x2@8
455x2@8.5
465x2@9
430x2@8
430x2@8.5
430x2@9
E1RM-498
Total Volume-6100
Average Intensity-87%

Pin Press, chest level, ior
x4 @9 6-8% load drop
Weight Reps RPE
225x4@7
245x4@8
255x4@9
235x4@8
235x4@9
E1RM-306
Total Volume-4780
Average Intensity-78%

Squat + 1 pr Chain
x4 @9 6-8% load drop
Weight Reps RPE
315x4@7
365x4@9
340x4@8
340x4@9
E1RM-444
Total Volume-5440
Average Intensity-77%

Training Time-142 min
Total Training Volume-16320

465x2@9 was an awesome PR. Squats were a bit off from the last time I did this movement and protocol.

Butcher
10-23-2012, 07:46 PM
22Oct12
Kingís Gym Meet Prep, Week 47
Workout 1

Squat
x1 @10 4-6% load drop
Weight Reps RPE
365x1@7
420x1@8 Attempt 1
450x1@9.5 Attempt 2
465x1@10 Attempt 3
440x1@10
Total Volume-2140
Average Intensity-92%

Comp Pause Bench, ior
x1 @10 4-6% load drop
Weight Reps RPE %
255x1@7
280x1@8 Attempt 1
295x1@9.5 Attempt 2
305x1@10 Attempt 3
290x1@10
Total Volume-1425
Average Intensity-93%

Conv DL
x1 @10 4-6% load drop
Weight Reps RPE
405x1@8
435x1@8 Attempt 1
460x1@9 Attempt 2
475x1@11 Attempt 3
Total Volume-1775
Average Intensity-103%

Training Time-117 min
Total Training Volume-5340


Squats went real well. 420 felt heavy as heck on my back and the
next weights actually felt lighter. 465 is 10 pounds off my best. Bench was great. Laying out these attempts like this is really going to pay off at the meet. Last meet was not good in terms of attempt selection. Deadlifts wasnít so hot. My son woke up during the deadlifts and I was bouncing between the basement and him, not the best heavy lifting environment. I donít think 475 was unreasonable but I do think that once I hit that 9 RPE I have to be careful because a 10 RPE doesn't require very much extra weight on the bar. Whatever, it is something to think about but not obsess over. Itís just a training lift and I have meet lifts to focus on.

Butcher
10-28-2012, 09:35 AM
24Oct12
Kingís Gym Meet Prep, Week 47
Workout 2


2 Board Press, ior
x3 @8.5 4-6% load drop
Weight Reps RPE
225x3@7
255x3@7
285x3@8
295x3@8.5
280x3@8
280x3@8.5
E1RM-348
Total Volume-4860
Average Intensity-78%

Squat + 1 pr Chain
x3 @8.5 4-6% load drop
Weight Reps RPE %
315x3@7
365x3@7
405x3@8.5
385x3@8
385x3@8.5
E1RM-485
Total Volume-5565
Average Intensity-76%

Incline Bench, por
x6 @9 4-6% load drop
Weight Reps RPE
175x6@8
185x6@8
195x6@9
185x6@9
E1RM-250
Total Volume-4440
Average Intensity-74%

Training Time-90 min
Total Training Volume-14865

2 Board was good, a slight PR. It really felt good to hold heavy weight in my hands and still move it relatively easy. Squat was a huge PR. Last time I had done this I did 385. 365 was even easy. I think this is the first time a PR has confused me as I really wasnít sure what was going on but its pretty hard to screw up loading 4 plates. This is an awesome sign.

Butcher
10-28-2012, 09:40 AM
26Oct12
Kingís Gym Meet Prep, Week 47
Workout 3


Squat
x1 @10 4-6% load drop
Weight Reps RPE %
385x1@7 84
425x1@8 Attempt 1
450x1@9 Attempt 2
460x1@10 Attempt 3
435x1@10
Total Volume-2155
Average Intensity-94%

Comp Pause Bench, ior
x1 @10 4-6% load drop
Weight Reps RPE %
245x1@7
280x1@8.5 Attempt 1
290x1@9.5 Attempt 2
300x1@10 Attempt 3
285x1@9.5
Total Volume-1400
Average Intensity-93%

Conv DL
x1 @10 4-6% load drop
Weight Reps RPE %
365x1@7
405x1@8
435x1@8 Attempt 1
460x1@9 Attempt 2
470x1@10 Attempt 3
445x1@10
Total Volume-2580
Average Intensity-91%

Training Time-95 min
Total Training Volume-6135

This was a really great session. I didnít hit my goal weights but it was still awesome. I meant to squat 465 but loaded 460. It wasnít so hard that it was an absolute limit lift, I could have likely had 470 today. Bench and deadlift both didnít go all that smooth. Weights felt heavier than expected and third attempts ended up 5 pounds under my goal. I was pretty confident but 5 more pounds would have been iffy, 10 more wouldnít have happened. Iím pretty happy because in the past I would get so wrapped up in hitting a goal I would ignore the reality of the situation, hopefully that transfers over to the meet because the meets have always been where that problem really shows up.

Dave Alan
10-28-2012, 11:33 AM
I'm very interested in this log and while I understand (basically) the RPE principle and load drops, I'm not following the general layout of your training such as frequency of workouts and exercise selection as both seem to vary.

If you have the inclination, would you mind breaking it down for me?

Thank you, sir.

Butcher
10-29-2012, 08:31 AM
What I am doing now is a program I had done previously from Mike Tuscherer, Project Momentum. It is based around a flex template which is set up as
Monday Priority 1 workout
Tuesday Priority 3 workout
Wednesday off
Thursday Priority 2 workout
Friday Priority 4 workout (these are the P and number you see under the date in my entries)

If I can't train on Tuesday I will then do priority 2 on Wednesday. It is set up to be flexible with a hectic schedule and makes sure the most important work is done before the not quite as important work. It isn't endlessly flexible but works well with my current schedule as most of the time I can only train 3 days a week but not always on the same days. The template is set up with 12 exercises, 6 bench, 3 deadlift and 3 squat movements so while exercise variation may change as long as the template stays the same you do the same exercise slot. Example, priority 1 workout involves a squat and 2 bench movements. In terms of frequency it is Sheiko-ish in the fact that each day involves upper and lower body training.

Edit, also every 4th week is a sport form week which is a week of very specific work. For me it is 2 mock meets and 1 more "normal" workout. The mock meet is what I use to decide what the next 3 weeks worth of training will look like. In the future I plan on doing less frequent sport form weeks until I am closer to the meet. Not that much changes within 4 weeks and I don't feel they are as important when you are still 3-4 months or more out from the next meet.

Let me know if that doesn't answer you question.

Dave Alan
10-29-2012, 03:15 PM
Thanks. That helps me understand a bit more.

I've become interested in Mike's stuff lately because it does have a very loosely based Sheiko-esque quality to it without the complications. I feel that unless you are trained by someone who has a very good understanding of Sheiko that goes well beyond the Internet templates, you won't do it justice. With Mike, otoh, it seems like something that everyone can understand and properly incorporate with a bit of effort.

Again, thanks for taking the time to explain what you're doing and I'll be keeping an eye on this training log.

Butcher
10-31-2012, 11:44 AM
Dave Allen, have you ever seen this article? http://reactivetrainingsystems.com/articles/training-articles/6939-using-rts-on-a-sheiko-base-program

Video of the two mock meets,
3pZlpvFIze0

I came up with the following attempts,
Squat 425, 455, 470
Bench 280, 295, 305
Deadlift 445, 470, 485
I put these together following Matt Gary's advice on attempt selection and looking at the numbers I hit from previous mock meets.

Kingís Gym Meet Prep, Week 48
Workout 1

Squat
x3 @70%, x3 @75%, x3 @80%
Weight Reps RPE
320x3@7
345x3@8
370x3@8
E1RM-460
Total Volume-3105
Average Intensity-75%

Comp Pause Bench, ior
x3 @70%, x3 @75%, x3 @80%
Weight Reps RPE
210x3@7
225x3@7
240x3@8
E1RM-300
Total Volume-2025
Average Intensity-75%

Conv DL
x3 @70%, x3 @75%, x3 @80%
Weight Reps RPE
330x3@7
355x3@7
375x3@7
E1RM-470
Total Volume-3180
Average Intensity-75%

Training Time-64 min
Total Training Volume-8310

About the only significant thing about this workout is I noticed the bar dragging up my thighs which I havenít ever had happen before.

Butcher
11-06-2012, 07:21 AM
Saturday went like shit. I kind of realized last meet and realized it again this meet that those who do the best in my weight class look a hell of a lot bigger than I do. I am really in the wrong weight class if I want to actually be cometive. I worked up to 385 in the warmup room. I opened with 425. I was a tad nervous beforehand which isn't really like me. I don't even know why I was nervous, just was. I took it down and think it went a little too fast. I shot my hips up just a little faster than the bar and came up with it. I knew right then I had misgrooved the heck out of it. I missed on depth, first squat out of 6 previous full meets that I ever missed on depth. I decided to be conservative and take it again. I got it no problem however is was a whole lot harder than it should have been. The side judge told me it was a perfect squat and this was the side judge that I noticed was throwing reds pretty consistantly when the other side judge wasn't. I took 450 (or maybe 455) for a third and misgrooved it again but I really don't think I had the strength even if technique was there. I remember hearing the head judge say take it and it felt like forever before they did and I remember thinking "Come on guys, take the fucking bar!" Turns out a few hundredths of a second is a long as time to be stuck under the bar.

On bench I opened with 280. I had my buddy hand off to me, we have never benched together but after a few warmups we had things synced. I was going to count to 3 and he would hand off. For my first I layed down, grabbed the bar and talked to myself. He thought I was counting so he pulled it out of the rack. I wasn't ready at all, but really didn't have any choice but to deal with it. I was wondering what to do when I heard the start command and realized I had to bench it. It was pretty hard but I got it cleanly. I got off the bench and was laughing my ass off at that. Talk about a reason to make sure your capable of your opener under the worst possible conditions! 295 for a second and I missed it. It felt like I fought a long time with it but video said not really. I took it again for a third and missed it even quicker than the first time around.

Deadlifts I warmed up to 405 and then opened with 445. No issues. 460 was pretty heavy but wasn't really slow. I took 470 and missed it. I know the previous week I missed 475 because the bar had gotten in front of me, this time it looked like I just wasn't strong enough.

I think 6/9 good lifts is the bare minimal for proficient powerlifting and I only made 4 out of 9. This is 1 attempt worse than the last meet. I think the main thing is how I handle the 2 weeks prior to the meet. Sometimes in previous training I had hit some awesome PRs that were pretty unpredictable, however I never had any poor performances that I could think of. Maybe I had done 400x2 previously and now only 390x2 which isn't good, but not horrible. Having done 400x2 previously and now 370-380x2 would be horrible. I think I need to maintain a regular pace with only a minor deload going into a meeet. I also think going to commercial gyms prior to a meet would be good just to get me out of my comfort zone, just like what happens at a meet. I also am really thinking I need some training partners. I made good progress in the past by having training partners.

On the bright side I ran into someone who lives about 15 minutes from me, we are going to try and get together to train. He is stuck working out (not training) in a gym that is a lunk alarm away from being a planet fitness. Im looking foward to working something out. I have decided to compete in April. I want to do raw nationals which is a big financial commitment for me and I really need to get better at competing, I would be kicking my own ass if I put up hundreds of dollars for a poor performance.

Going foward I am taking 4 weeks off of squatting, benching and deadlifting. I have been doing squat bench and deadlift at the expense of everything else for a while and need to reverse that. For 4 weeks it will be a big focus on lat, bicep, conditioning, abs, and also stuff like throwing, bodyweight stuff. Unstructured but frequent. Its amazing how something you think is so stupid when someone else does it doesn't seem quite as stupid when you do it. I have been having annoying little pains more frequently that I take as warning signs not to continue doing what I have been doing. Nothing serious, all at the annoying level rather than painful.

40TeKhhz7Q0

Butcher
11-29-2012, 08:36 AM
28Nov12
B.o.t.G.L. Meet Prep, Week 1
Workout 1, P1

Warmup
None

Squat, beltless
x3 @9 0-3% load drop
Weight Reps RPE
315x3@7
365x3@8
385x3@9
E1RM-454
Total Volume-3195
Average Intensity-78%

Comp Pause Bench
x5 @9 0-3% load drop
Weight Reps RPE
225x5@8
235x5@9
E1RM-291
Total Volume-2300
Average Intensity-79%

Seated OHP
x12-15 @9 4 myo-reps, 30 seconds rest
Weight Reps RPE
125x14@9
125x3@8
125x3@8
125x3@9
Total Volume-2875

Training Time-55 min
Total Training Volume-8370

GPP
BB Curls
65x8
65x8
65x8
65x8
superset with

Face Pulls
Light band x12
Light band x12
Light band x12
Light band x12

First time squatting in three weeks and it felt like crap, no surprise though. I found myself shifting onto my toes a time or two and no two reps felt the same. I will be back in the groove in a week or two though. Bench was fine considering it all. This was the first time doing myoreps, I like the idea of them.