I think the idea is to keep AU totals within some ratio month to month to reduce injury risk. E.g. don't go up more than 10% (I'm making this up from memory).

Also, it may be useful to look back to see what was going on with programming training when you were or weren't making gains in order to influence future programming.

That seems easy. I lift at really high RPEs and feel like **** after I lift, so I assume too high SRPE, then I get near or hit PRs then hurt myself.

I think I need a more complex plan to aspie on so I can channel my InnerEV to half-ass stuff more often.

Right now just kinda tracking data and not doing much with it, but long term it's to get a trend line and keep it reasonable. I don't think a high SRPE is bad per se but if your session volumes and loads are fairly consistent but all the sudden you feel like death for multiple sessions in a row, probably a sign a deload is in order.

I'm skeptical on the math used for AUs, which is just minutes X SRPE, as I think it overweighs minutes. e.g., if I take the exact same workout (loads and volumes) and condense it from 90m to 60m, and my SRPE goes from 7 to 9, my AUs went down, but my gut feeling is a bunch of 60m SRPE 9 sessions would eventually lead to bad things.

But then again wasting time in the gym to keep SRPE lower (via more rest) does have negative consequences: less recovery time per day, perhaps more life stress due to less time to get stuff done, less socializing opportunities, etc. So not exactly sure what the right trade-off is.

TY.

Yeah I agree with the AU thoughts. For my case it seems like the longer sessions are always subjectively way more taxing. I do think though that keeping things short and intense is probably a good passive fatigue management technique for people who are prone to push things a little too hard.

7/11/19: w1d3

HBBS (no belt):
295x4 @7
305x4 @8
315x4 @9

Lifts still a little behind what I expect. Just not very snappy.

Slingshot Bench:
215x4 @6.5
225x4 @7.5
235x4 @9

CG Incline Bench:
115x10 @7
120x10 @8
125x9 @9

upper body muscular endurance always been an issue for me.

time: 61m
SRPE: 5

7/12/19: w1d4

Mid-shin Rack Pull:
385x4 @7
395x4 @8
405x4 @9

meh. Probably under-shooting RPE a little but not much.

Wide Grip Bench Press:
175x4 @7
180x4 @7.5
190x4 @8.5

Middle finger on the rings. Maybe I'm stronger this way? My rationale is I do slingshot and CG Incline on Thursday, which leaves a bit of chest out, so why do another CG exercise. Plus never really trained wide. We'll see how it goes.

Leg Press:
405x10
455x10x2

Last set like an RPE 8. RPE kinda dumb for leg press.

time: 57m
SRPE: 5

muggy as ****ing balls tonight.

7/13/19: gpp day

Airdyne: 25mins @6ish. 7.2mi. RPM pretty steadily in 58-60 range which is pretty easy.

Abs: 7 mins of planks. 45-60s, 1 min rest. so 4 sets I guess.

Upper back: 7min of NG chins. Got 20 using sets of 2.

Banded tricep pushdowns: 3x15
Banded bicep curls: 3x15 per side

7/15/19: w2d1

HBBS w/belt:
365x1 @6.5
385x1 @8
305x5x5 @ 6.5, 6.5, 7, 7, 7

Press w/belt:
125x5 @7
145x1 @6
155x1 @7
160x1 @8
125x5x4 @6, 6.5, 6.5, 6.5

These flew. Hopefully back to non-embarrassing press in short order.

Pendlay Rows:
160x10 @6.5
165x10 @7.5
170x10 @9
160x10 @8

time: 86m
SRPE: 6

7/16/19: w2d2

DL w/ belt:
425x1 @7
440x1 @8
345x5x5 @6, 6, 6, 6, 6.5

ezpz

Bench:
175x5 @6
205x1 @6
225x1 @8
175x5x4 @6, 6, 6, 6.5

ezpz

303 Tempo HBBS:
175x10 @6.5
185x10 @8
195x10 @9

woat

circuit:
tricep PDs: 3x15 (stack #11, can't read the weights)
bicep cable curls: 2x15, 1x12 (stack #7)

time: 99m
SRPE: 7

7/17/19: gpp

Ex Bike:
25 mins
mostly level 9, RPM ~90
distance: 10mi

Not the airdyne, this is at the gym

Leg Raises: 7 min AMRAP - 72

Lat Pull Downs: 7 min AMRAP w/ 100lb: 42

7/18/19: w2d3

HBBS (no belt):
315x4 @7
325x4 @8
335x4 @9
315x4x2 @8, 8.5-9ish

Left hip flexor bothering me a bit and already feeling sore from getting back into real training volume, so figured call it at 2 sets and get 3 next week.

Slingshot Bench:
225x4 @7.5
235x4 @8.5
240x4 @9.5
225x4x3 @8, 8, 8

Everything a little heavier than intended until the backoff sets, which flew.

Incline CGBP:
115x10 @7
120x10 @8
125x9 @10 (failed 10th)
115x8 @9

wtf. Just no endurance. 7th rep feels like the first. 8th rep flies til like a 2" from lockout and it's a struggle.

time: 90m
SRPE: 6

7/19/19: w2d4

Mid-shin Rack Pull:
395x4 @7
405x4 @8
415x4 @9
395x4x2 @8, 9

WGBP:
180x4 @7
185x4 @8
190x4 @8.5
185x4x3 @8, 8, 8.5

Leg Press:
455x10 @7
495x10 @8
545x10 @9
455x10 @7

time: 87m
SRPE: 6.5

Doing these for sets of 10 sounds like the worst thing ever, even at low weights. Do you find these are actually helpful/useful? I've been doing them and am unsure to what degree they actually improve my regular squat form. The slow descent might have some value, slow ascent I'm more skeptical of.

This is interesting... I'm still trying to figure it out myself, especially since I'm applying SRPE to bodybuilding training rather than strength/powerlifting.

I'm totally hypothesizing and this may just be BS, but let's pretend I can DL 385x5x3 on a strict 3 minute clock from when the bar is dropped from the last set to the beginning of the first set. Alternatively, I can deadlift 410x5x3 with 5 minute rests. I may have a higher SRPE in case one (probably 1-1.5 from being gassed just from the DLs, the sets themselves as much as 2 higher by the final set), but given the reduced loading and the fact that I am deliberately limiting myself via cardio, am I not placing less stress on connective tissue and CNS simply by less loading?

For framing, let's just not-so-pretend that we are only looking at this from the vantage point of longevity and not getting too banged up to train, not necessarily what's best for the powerlifting platform or maximizing hypertrophy.


Totally unanswerable in objective terms, just a hypothetical on which I'm curious of KC's or anyone else's thoughts are.

Yeah dunno. Since I'm doing high bar lately it's kinda helpful.

The slow concentric is meant to reduce fatigue via loading. If these were 3-0-0, I'd probably be working with significantly higher weights. Yeah that's a good point. Loading would have to drop to keep set RPEs in line with shorter rest.

In general I think everyone should be trying to limit rest and keep sessions shorter unless you're in a very specific training block with a comp coming up. At the end of the day I'm ultimately a mediocre lifter so I might as well get on with my life.

And anecdotally I feel in much better shape just pushing volume and limit rest, and seems like some recomp takes place. Had a friend I hadn't seen in a year say I look the best I ever have since I've known him, and he knew me when I was in the 190-200 range in 2014. I'm about 208 now.

I think this is also a way to raise RPE while keeping barspeed quick. I'm projecting that everyone is the same as me here, but consider a 5x5 where you're trying to get the last set to an RPE 9 or something. If I'm taking 7 minutes rest before the 5th set in order to add 20-25lbs onto this 5x5, I'll probably be grinding quite a bit on the 4th/5th reps of the final set.

If I do the same thing and shoot for the same RPE but with 3 minute rests, even the final reps will not be particularly grindey because the RPE is high largely because I'm out of breath and my HR is high and my muscles aren't quite as recovered. No matter what your goals are, very grindey reps are almost never a good thing. It's easier to end up with technique breakdown as well as more taxing on CNS. I'd speculate it's harder on joints/connective tissue and more potentially injurious in general.

We mock EV because his RPE 8 looks like a 4, but remember he's taking 60-90 seconds between squat 10s; it may look like a warmup but he's probably huffing and puffing and heart rate is probably high, so that brings up his RPE.

TLDR: Maybe expectedV was onto something. Obviously 60-90 second rests are probably suboptimal for front squats, but intentionally limiting rests and making lungs+heart more of limiting factors might elicit some good recomp effect while keeping injury and burnout risk lower.



Obviously I'm just theorycrafting here, don't take me seriously. I'll try out the tracking srpe+stopwatch between sets method and see how it goes.

You sound like you're about 3 months away from joining a crossfit box, NTTIAWT. Just promise you won't do any kipping pullups.

7/22/19: w3d1

HBBS w/belt:
315x5 @6.5
365x1
395x1 @8
315x5x4 @6, 6.5, 6.5, 6.5

Press w/belt:
135x5 @6.5
155x1 @7
165x1 @8.5
135x5x4 @6.5, 7, 7, 7.5

Technically a bit heavier than prescribed but didn't feel like stripping the plates.

Pendlay Rows:
165x10x3 @6, 7, 9
155x8 @whatever, form was getting sloppy

Kept rests to like 60-90s for the pendlay rows cuz it's a dumb lift and I wanted to leave.

time: 84m
SRPE: 6

7/23/19: w3d2

DL w/belt:
405x1 @ez
445x1 @8
355x5x5 @6, 6, 6, 7, 7

Bench:
180x5 @6
215x1 @6.5
230x1 @8.5
180x5x5 @6, 6.5, 6, 7, 6.5

k.

303 Tempo HBBS:
185x10 @7
190x10 @8
195x10 @9
185x10 @9

circuit:
tricep PDs: 100x15x2, x12
DB Curls: 20s x15x3

time: 114m
SRPE: 6.5

Annoying that it took this long, as the actual work sets were pretty fast, but it was like 15mins between final DL set and first bench working set cuz of moving around, getting the right bar, blah blah.

7/24/19: GPP

Ex. Bike: 25mins

Leg Raises: 7min AMRAP - 75

Cable V-handle Rows: 7 min AMRAP - 110x62

Starting this tracking with this training cycle: 13 sessions kept, 0 skipped

7/25/19: w3d3

HBBS (no belt):
315x4 @6.5
330x4 @8
340x4 @9
320x4x3 @8, 8, 8.5

Solid af.

SS Bench:
225x4 @7
235x4 @8.5
240x3 @9
225x4x3 @8, 8.5, 9

meh af.

CG Incline:
115x10 @6.5
120x10 @8
125x10 @9
115x10 @9.5

time: 99m
SRPE: 6.5

time a little extended cuz saw a gym bro I hadn't seen in a few weeks so we shot the **** for 5-10 minutes.

14 sessions kept, 0 skipped

7/26/19: w3d4

Mid-Shin Rack Pull:
395x4 @7
405x4 @8ish
420x4 @9
395x4x3 @8, 8.5, 9

WGBP:
185x4 @6.5
195x4 @8
200x4 @9
190x4x3 @7.5, 8, 8.5

Felt great.

Leg Press:
455x10
495x10
545x10 @9
455x10

circuit:
rope tricep PD: 100x15x2, x12, 90x3
rope bicep curl: 85x15x3

time: 96m
SRPE: 7

15 sessions kept, 0 skipped

7/27/19: GPP

Was hungover as **** so decided to walk to the gym, which is about 25 minutes.

Ex. Bike: 27 minutes

7 min AMRAP ab work: Leg Raises - 80

7 min AMRAP back work: Chins - 23 (4, 4, 3, 3, 3, 3, 3)

Couple sets of calf raises.

Working out probably the only real hangover cure.

16 sessions kept, 0 skipped

7/29/19: w4d1

HBBS w/belt:
325x4 @6
375x1 @6
405x1 @8 (PR for HBBS probably)
335x4x4 @6.5, 6.5, 7, 7.5

Press w/belt:
140x4 @7
155x1 @6.5
165x1 @8
135x4x4 @5, 6, 7, 6.5

singles feel heavy and 135 feels too light. Was taking very short rest hence the quick ramp in fatigue.

Pendlay Rows:
165x10 @7
170x10 @8
175x10 @9
165x10 @8

t: 88m
SRPE: 6.5

Solid overall but got a late start on the day cuz I keep dumbly staying up to watch Euphoria from 10-11.