Journey from lean (164 lbs 11%) to ripped (180 lbs 10%) - Page 216

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Journey from lean (164 lbs 11%) to ripped (180 lbs 10%)

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08-24-2018 , 12:03 PM

#5376

Montecore

RPElf = +EV

Join Date: Mar 2011 Posts: 82,126

I probably spend too much time wondering whether or not this is actual self delusion (sad) or performance art (probably less sad, but only slightly).

Quote

08-24-2018 , 12:28 PM

#5377

nuclear500

Carpal \'Tunnel

Join Date: Aug 2004 Posts: 10,516

If you're judging your RPE based on your heartrate, YADIW - unless you're starting to feel lightheaded/nauseous.

But it also might represent a cardiovascular strengthening that needs to occur. The joke about cardio as more than 5 reps is sort of true, but isn't really.

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08-24-2018 , 01:30 PM

#5378

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,308

Grunch

8/24/18
172.2 lbs

Chest/arms hyper
SW- Bench 6x3 (70%) 30s rest
185x3 x6

DB incline 3x10
70x8
80x8- first set
85x8 x2 rpe 9

CP machine 3x12
180x10 x3

Cable flys 2x15
20x12
25x10 x2

Superset- dips 3x15/ hammer curls 3x8

Quote

08-24-2018 , 01:35 PM

#5379

Montecore

RPElf = +EV

Join Date: Mar 2011 Posts: 82,126

What incline setting for DB incline? Even though I'm not even going to ask about the ROM, that's a non-trivial amount of weight.

Did you have to load plates or toddlers onto the CP machine?

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08-24-2018 , 02:55 PM

#5380

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,308

LOL.

For incline though I always have a high setting I'm probably using too much shoulders but that's what I've always done.

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08-24-2018 , 03:16 PM

#5381

nuclear500

Carpal \'Tunnel

Join Date: Aug 2004 Posts: 10,516

Under 30d and you might as well just do flat. Over 45d and you're involving less and less pec.

So a > 45d DB incline with 85lbs means you probably should be doing at least 65's or 70s on straight overhead press, and bodyweight barbell OHP, IMO.

Larry Wheels just did a massive 440lb OHP - but take note how much he leaned backward. He recruited a bunch of pec. Ask him to do it seated with his back flat against the bench and watch that number drop hard.

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08-24-2018 , 04:45 PM

#5382

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,308

Right now I'm not doing overhead press for seated DBs but it would be in that range if I had to guess.

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08-25-2018 , 12:45 AM

#5383

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,308

Poker BS
$33 satty- let the rungood continue, calling out on sunday lets go

Spoiler:

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08-25-2018 , 06:49 AM

#5384

Evoken

2014 Golden Loco

Join Date: Oct 2007 Posts: 10,302

Quote:

Originally Posted by ExpectedV

Lol. Doesn't matter what it looks like. I'm in the business of making it look like I can handle anything- be an alpha no matter the cost. So yeah ofc it looks easy but inside the heart is taking a beating. 8 rpe confirmed.

Yeah I try less hard at manly things like lifting to be more alpha, too.

Past ~50 posts have been amazing.

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08-25-2018 , 09:11 AM

#5385

Gorilla4Sale

Pooh-Bah

Join Date: Dec 2007 Posts: 5,208

Haha

Well, who wants to be so alpha that it takes heavy deadlifts and heavy squats to get there? Being stronger and harder to kill, that's just too alpha. Plus, it's just a lot of time and suffering. Especially when you're so alpha that you're scared your china doll-esque structure might crumble with hard work?

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08-25-2018 , 12:33 PM

#5386

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,308

8/25/18
170.4 lbs

- Almost hit snapcity on last set of FS and lower back spazzed out last rep. Clearly going too heavy need to stay on rpe 8 max.

Lower body power
Lying curls 3x8
WU (30-65 x6)
WU (80x6/ 95x6)
110x8 x2
125x10 (PR) rpe 8

Front squats 3x5
45x5
95x5
125x5
135x5
155x3 rest 90s
------
185x3 (PR) rpe 10 rest- 3 mins
185x3 x2 rpe 9

Hack squats 2x8
180x10 x2

Glute bridges 3 sets

Hyper extensions
20x10 x3

SM 300kcal @19:40 (11.0)

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08-25-2018 , 02:11 PM

#5387

Montecore

RPElf = +EV

Join Date: Mar 2011 Posts: 82,126

Vids of front squat RPE 10 set? The mere fact that you managed to do two more sub RPE 10 sets at the same weight after leads me to believe you're still just being a pansy.

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08-25-2018 , 02:27 PM

#5388

Renton555

Pooh-Bah

Join Date: Jun 2012 Posts: 5,905

Maybe program your main lifts to have one as-many-reps-as-possible set that you attempt to PR every day. If you want the PR enough, it should teach you what RPE really is.

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08-26-2018 , 12:52 AM

#5389

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,308

Quote:

Originally Posted by Montecore

Vids of front squat RPE 10 set? The mere fact that you managed to do two more sub RPE 10 sets at the same weight after leads me to believe you're still just being a pansy.

Rest time difference bro

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08-26-2018 , 03:24 AM

#5390

Montecore

RPElf = +EV

Join Date: Mar 2011 Posts: 82,126

Ok, so stop being a ****ing moron then?

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08-26-2018 , 03:48 AM

#5391

Fabian

Carpal \'Tunnel

Join Date: Sep 2004 Posts: 9,201

Monte,

You must be new here.

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08-27-2018 , 12:07 PM

#5392

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,308

8/27/18
171.4 lbs

- I'll upload front squat and DB row vid to ensure I'm hitting FULL ROM

Upper body power
Bench 3x5/ 120s rest
205x5 rpe 7
215x5 x2 rpe 8

DB/kettle standing rows 3x5
20kg x10
24kg x6 x2

Weighed pull ups 3x8/ 45s rest
x12 x2
x10

One arm DB rows 2x8
70x10
80x8
90x5 rpe 8

Weighed dips 2x8
25x10
45x6 x2

DB pullovers 3x8
60x8 x3

Abs 2 exercises

SM 150kcal

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08-27-2018 , 01:30 PM

#5393

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,308

Quote

08-27-2018 , 01:36 PM

#5394

nuclear500

Carpal \'Tunnel

Join Date: Aug 2004 Posts: 10,516

RPE 9 on that FS set? Really? Okay.

Also, stop craning your neck looking forward on those rows. Not good for your back and it looks uber stupid.

Quote

08-27-2018 , 01:45 PM

#5395

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,308

Quote:

Originally Posted by nuclear500

RPE 9 on that FS set? Really? Okay.

Also, stop craning your neck looking forward on those rows. Not good for your back and it looks uber stupid.

Rpe 9 yes my lower back almost snapped

N makes sense for the rows

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08-27-2018 , 06:39 PM

#5396

Weasel45

Carpal \'Tunnel

Join Date: Oct 2003 Posts: 6,284

The RPE on those rows might be a 2 at most lol

Quote

08-27-2018 , 06:59 PM

#5397

Montecore

RPElf = +EV

Join Date: Mar 2011 Posts: 82,126

Quote:

Originally Posted by ExpectedV

Upper body power/120s rest

Never change

Re: the general RPE discussion, EV seems to be the kind of guy that is never going to be able to lift with any relative intensity for whatever reason; a program whereby he can accumulate a lot of sub-maximal volume (i.e. not this one) would seem to be indicated if he's actually interested in size and strength increases.

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08-27-2018 , 07:33 PM

#5398

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,308

Quote:

Originally Posted by Weasel45

The RPE on those rows might be a 2 at most lol

Those 90s hit a PR

Quote

08-27-2018 , 07:33 PM

#5399

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,308

Quote:

Originally Posted by Montecore

Strength has been increasing

Quote

08-27-2018 , 08:07 PM

#5400

Montecore

RPElf = +EV

Join Date: Mar 2011 Posts: 82,126

On anything other than bench? And over what timeframe? Certainly not over the last few years.

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