(06-03-2010 11:12 PM)Matt Wrote: [ -> ]If you look above, you see how I wave my workouts. I use Prilipen to get a rough estimate on the sets/reps and weight. Then I use the RPE during the actual training to gauge if that weight is too heavy/light/just right and adjust.
So you do a cycle of four workouts, going Light-Med-Heavy-Really heavy? Interesting. I've been doing three workouts a week for a while now, basically L-M-H, but if I have time to put another workout in I generally add in another M day, as per Rippetoe's recommendation. (Of course, your cycle might not be within a single week.)
Quote:For example, my last heavy good morning I had written 285 for no less than 4 singles. This was 90% of my 315 max. I worked up and did a triple with 275 and it felt way easy, so I knew that 285 would not be an RPE 9 (and thus not a true 90%) and ended up working up to a couple doubles with 295 and a couple singles with 315 which I could have doubled and mayyyyybe tripled. Obviously 315 isn't my max anymore, and using RPE's helps to take this into account without having to max out all the time.
This makes sense. After all these years I tend to just go by how I'm feeling, but that probably isn't as good as having a little more objective structure to the whole thing.
Quote:Good for someone like me who's beat up a lot.
Amen brother, amen.
Quote:For me, Prilipen's Table has been a HUGE boost for my training. Adding the RPE's onto it just makes it that much better (so far) if that makes any sense.[quote]
Sure, I can see that. Any objective measure is probably going to vary according to the individual.
[quote]I would recommend picking up the Reactive Training Manual if you can. I'm not a big training book buyer guy, but that one is really really good and definitely worth it I think.
It's on my list!
(06-04-2010 12:09 PM)char-dawg Wrote: [ -> ]So you do a cycle of four workouts, going Light-Med-Heavy-Really heavy? Interesting. I've been doing three workouts a week for a while now, basically L-M-H, but if I have time to put another workout in I generally add in another M day, as per Rippetoe's recommendation. (Of course, your cycle might not be within a single week.)
Kinda... I train 5 times per week (because I have a very hard time with staying out of the gym) usually with a 4 week wave and the 4th week is always deload (unless right before a meet). Training days are Squat, Shoulders/Back, Deadlift/Squat Assistance, Bench, Back again.
(Saturday) Squat is always pretty heavy. Kind of a heavyish/medium, heavy, max effort, deload. (rotating the entire wave with raw/briefs/gear)
(Monday) Shoulders/Back is always bodybuilding (military press/pullups).
(Tuesday) Deadlift is lightish/medium raw, heavyish/medium raw, heavy or max effort in gear, deload
(Thursday) Bench is lightish/medium raw, heavy or max effort in shirt, medium raw, deload
(Friday) Back is more bodybuilding (rows and more rows)
I tend to be a pretty low volume guy too. Pretty much main movement, and a second movement and mayyyybe a third movement. It is not uncommon for a squat workout to be just squat and nothing else, but they can also take up to 3 hours for full gear. Its also so hot here (with no a/c) that after smashing myself on the first and second movement, I just don't have the energy to do a third and would rather do nothing than some pussy shit. That is also why working out so often works good for me, I can put more effort into the assistance stuff and I also appease my addiction to the gym.
Sorry if its hard to decipher what I'm saying. I'm definitely not a writer
I'm at MUCH lower volume now than I used to be. I do full-body workouts three days a week, and it'll be something like squats/calves for four work sets, then two work sets for chest/back, and some extra stuff (maybe 2-3 sets) for shoulders. This doesn't count the protracted warm-up, of course, which nowadays takes me something like 30 minutes for everything. But I find that it's enough to stimulate growth and strength gains, so...okay. Why kill yourself if you don't have to?
Before I switched to daily maxing, I used Prilepin's table to set starting goals for each workout, i.e., if I wanted to workout with 75%, I knew I'd want a rep range of 3-6 and probably no more than 24 total reps for the session.
Using RPEs to auto-regulate is just a way of fine-tuning that. If your 75% weight for triples is too damn easy, you can bump it up say 5-10lbs. If you're having a great day and can hit 10 triples instead of the recommended 8 (24 reps), then do it.
On the other hand if you're having a crappy day and just can't get things to fire right, you can cut the session back as needed.
RPE just makes your written workouts more fluid and adaptable to your ability on the day.