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.
Kingís Gym Meet Prep, Week 44
Workout 1, P1
x2 @9 6-8% load drop
3 cnt Pause Bench, ior
x2 @9 6-8% load drop
x7 @9 6-8% load drop
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.