Elite Totals & Golden Oreos

[PillarofBalance]

Today is 15 doubles on bench starting at RPE of 6 and ending with a 9. PillarofBalance is it better to start at an RPE of 6 and go up in small jumps to hit the 9 with decent rest periods or to find the 6 and use super short rest periods and hammer out that 6 weight?

For whichever answer you give, can you explain the rationale?

Thanks, homie.

For the sake of autoregulation it can be used a few ways.

Like an intensity deload - so very light but short rest.

As an anaerobic endurance test - moderate weight short rest

As a very high volume day - say 80% for 15 doubles. That's 30 reps. Where conventional wisdom says 80% for about 18 reps

Whereas you are sort of getting back in shape go with option B or C. You would achieve more success with B though.

 

[Go Away]

Wednesday - March 23, 2016
SFB Bully Yoga
Wave 1 // Week 3


Super D Shoulder Work


Activation Superset:
Cable Triceps Extensions x 10
Rope Face Pulls x 10


Bench
Bar x 10
95 x 8
135 x 8
185 x 5
225 x 2
275 x 2
295 x 2
315 x 2 @6
315 x 3 x 13 @9 (almost got 15!)
volume = 9960


Superset:
Good Mornings
135 x 5
135 x 5
135 x 5


Seated Leg Curls
85 x 10
85 x 10
85 x 10


5 count beltless paused squat
135 x 3
185 x 3
245 x 3
275 x 3 (...upon further review... Nah)
275 x 3
275 x 3
275 x 3 @9 (paused were pussy on these also)
*45 sec rest periods


Fatigue Drop
250 x 3
250 x 3
250 x 3
250 x 3


Floor Press
185 x 7
235 x 7
255 x 7 @9


Rep Drop
235 x 7 (fuxk.)
255 x 5
255 x 5
255 x 5 @9


290.8 lbs


Mashed out both my biceps with a barbell, rolled the shit outta my traps and scapula with a lacrosse ball, as well as the outer leg and did some banded hip distractions. Almost feels like my left shoulder is much looser than the right. Has a ton more mobility and is getting rather crunchy.


Can't believe how strong and mechanical my bench felt today. Wrapped my wrist differently as well as my thumb around the bar. No video of the bench because my homie was a no-show due to family stuff. The thumb positioning allowed me to bend the bar better. Put my toes forward and it put less stress on the inside of my knees - made me feel like I was sticking to the floor better.


Floor presses hurt my shoulder today. Glad they're done with for awhile.

 

[Go Away]

Elite Totals & Golden Oreos

For the sake of autoregulation it can be used a few ways.

Like an intensity deload - so very light but short rest.

As an anaerobic endurance test - moderate weight short rest

As a very high volume day - say 80% for 15 doubles. That's 30 reps. Where conventional wisdom says 80% for about 18 reps

Whereas you are sort of getting back in shape go with option B or C. You would achieve more success with B though.

Solid fuxking answer, my dude! I intuitively went with option C because I was feeling myself today. Broke some mental barriers and hammered my form. I'll now get to option B for the rest of the training cycle.
#strengthfirst

 

[Go Away]

Btw... That last workout was not triples on bench. It was doubles.
This editing for only ten minutes is for the birds.

 

[TenaciousA]

15 doubles holy shit

15 doubles is the shit. Free cardio. With weights. ****ing genius.

GA you're gonna find your groove and contine to rock it regardless of which route you choose.

 

[PillarofBalance]

Solid fuxking answer, my dude! I intuitively went with option C because I was feeling myself today. Broke some mental barriers and hammered my form. I'll now get to option B for the rest of the training cycle.
#strengthfirst

No, you need to auto regulate ninja... don't commit to one option for a whole cycle. Pick it that day as you warm up.

Unless I ask otherwise.

 

[Go Away]

15 doubles is the shit. Free cardio. With weights. ****ing genius.

GA you're gonna find your groove and contine to rock it regardless of which route you choose.

Is it cardio if it took an hour though?

 

[Go Away]

No, you need to auto regulate ninja... don't commit to one option for a whole cycle. Pick it that day as you warm up.

Unless I ask otherwise.

I went and read articles AND the book again after reading this post. Slowly getting there...

 

[BrotherIron]

For the sake of autoregulation it can be used a few ways.

Like an intensity deload - so very light but short rest.

As an anaerobic endurance test - moderate weight short rest

As a very high volume day - say 80% for 15 doubles. That's 30 reps. Where conventional wisdom says 80% for about 18 reps

Whereas you are sort of getting back in shape go with option B or C. You would achieve more success with B though.

That's incredibly interesting.....

 

[Go Away]

That's incredibly interesting.....

I agree. This seems to be the future.
I am gradually understanding the benefit of linear progression for the novice and auto regulation for intermediates and up.

I never would've known when you dial it down a few years ago. I just lifted until I hit a wall... And I was ALWAYS searching for that fuxking wall!

 

[BrotherIron]

Yeah it is pretty cool. Sometimes I feel like going by how you feel is like, pussing out. I'm beginning to realize the gun to head idea doesn't work forever b/c like you said... at some point you hit a wall and when you do... sometimes the wall falls on top of you. lol

 

[Go Away]

Yeah it is pretty cool. Sometimes I feel like going by how you feel is like, pussing out. I'm beginning to realize the gun to head idea doesn't work forever b/c like you said... at some point you hit a wall and when you do... sometimes the wall falls on top of you. lol

Yeah, like stalling on my bench for TEN MONTHS!