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Old 04-21-2017, 02:10 PM   #5701
Montecore
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Re: Montecore takes SS by the throat

Maybe. I'm not all that confident on assessing RPE, even on video, for my lower body lifts, since I attempt one rep max-ish type lifts so rarely. I assume that will change over the next few months (at least while squatting).
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Old 04-21-2017, 02:18 PM   #5702
BustoRhymes
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Re: Montecore takes SS by the throat

Fair. Speed tho indicates you are good. You only slowed down after the midpoint, when something threw your balance off. Good speed and power out of the hole. Proceed with confidence.
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Old 04-22-2017, 10:02 AM   #5703
BookToMarket
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Re: Montecore takes SS by the throat

PR is a PR
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Old 04-22-2017, 10:24 AM   #5704
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Re: Montecore takes SS by the throat

Congrats. Who cares if it's "sadly" a PR? You've been crushing it lately.
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Old 04-22-2017, 10:32 AM   #5705
Montecore
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Re: Montecore takes SS by the throat

Thanks guys.

I'm actually, oddly enough, almost as proud of the OHP. Bodyweight press actually seems within reach at the end of this lean massing phase.
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Old 04-22-2017, 12:00 PM   #5706
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Re: Montecore takes SS by the throat

Dude, go get yourself a fat bar and OHP bodyweight TODAY!
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Old 04-22-2017, 12:28 PM   #5707
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Re: Montecore takes SS by the throat

PRs are good.

Eat some damn meat and make more PRs!
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Old 04-22-2017, 12:50 PM   #5708
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Re: Montecore takes SS by the throat

I foresee much gains in your future
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Old 04-23-2017, 02:18 PM   #5709
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Re: Montecore takes SS by the throat

4/23: 181.0

A
Incline bench (5/3/1): wu, 145x5, 160x3, 180x1, 195x1, 210xf, 180x5, 170x6, 150x9
DB Row: 6x10x90
One Arm Cable Row: 6x15

B
DB Bench: 8x90; 7x95; 7x100 (PR); 8x95; 8x90
Machine Rear Fly: 6x12

C
Seated DB Press: 5x9x50
Cable Upright Row 4x12

D
Facepulls (light, seated, strict): 4x15
Lying DB Skullcrusher: 3x10
Lying DB Tri Ext (externally rotated): 3x10
Seated DB Tri Ext : 3x10

Pretty good day; got a touch from the spotter on the way up with 210 -- may or may not have gotten it otherwise. Hit my rep target for 180, and left a rep in the tank on the back-ups. 7 reps with the 100 lb DBs in a PR -- I guess maybe I can move up to the 105s next week and see how that works. Everything else went pretty well; I'm pretty sure my success, such as it was, was due to these scones, which I made this morning with leftover Easter ham. The ham and cheddar combo is anabolic.

Elbows still a little angry from the heavy pull-ups, but I'm heading to the airport in an hour to fly to London, so I'll have five days off from lifting to recover. Going to try to remember to do my frequency push-ups in the hotel, at least, and not go insane eating. Given how ****ty English food is, I suspect that may be possible.
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Old Yesterday, 01:45 PM   #5710
Montecore
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Re: Montecore takes SS by the throat

4/28: 182.2

A
SSPT DL Week 1: wu, 12x205 EMOM

B
Squat (light, recovery): wu, 3x5x195
Seated Cable Curl: 4x12
Facepull (seated, light): 6x15
Zottman Curls: 4x12x17.5

Back. Elbows recovered, no SI issues over the last week, and kept the food situation essentially entirely in check while I was gone.

Low start deadlifting, but it felt good; no lower back movement and good form, though given the weight it would have been a concern were that not the case. With it, and the squat, I concentrated on overall tightness (thinking "one piece") for the movement, with special concentration in getting tight everywhere before squat/pull. Mostly trying to develop a pre-shot routine, golf style, with an ordered mental checklist if things to do/think about before each rep. Squat felt the best/most solid and connected it's felt in forever (baby weights aside).
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Old Yesterday, 01:51 PM   #5711
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Re: Montecore takes SS by the throat

Late congrats on PRs and reintroduction of meat into your diet.
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Old Yesterday, 04:19 PM   #5712
BPA234
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Re: Montecore takes SS by the throat

Quote:
Originally Posted by downtown View Post
Late congrats on PRs and reintroduction of meat into your diet.
This.

Great work itt.

"With it, and the squat, I concentrated on overall tightness (thinking "one piece") for the movement, with special concentration in getting tight everywhere before squat/pull. Mostly trying to develop a pre-shot routine, golf style, with an ordered mental checklist if things to do/think about before each rep. Squat felt the best/most solid and connected it's felt in forever (baby weights aside). "

All above is super solid move...bold, imo, is hard to understand and muy improtante.
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Old Yesterday, 05:06 PM   #5713
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Re: Montecore takes SS by the throat

http://robertsontrainingsystems.com/...eed-know-rpes/

REP is basically the same way that PUAs rate women. Everything is a 7+.

I'm probably overly conservative with mine. There are a few sets where I'll have an RPE that is ~10 due to fingers slipping out (can't do another rep if I'm not holding the bar!) or because I did something derpy.

FWIW most people think they have "more in the hole" than they probably do.

Shockingly if you read that article and some of the comments, that is almost exactly what Smolov Jr is on a weak to weak (sic) basis.

As I've done a few hundred heavy sqats in the last couple-ish months, I've seen better results from spending less time jackassing with the weight and more time jackassing before I unrack. Many heavy squatters don't do this, but just about every heavy DLer does this. Just find something that works for you.

And obv PRs are PRs, even if they fall short of your imaginary goals. DF2 had the right idea with his yearly goals when he said something along the lines of: "PR anything (relative or absolute) at any weight in the next 12 months" Pretty sure I failed that last year. 2017 tho!
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