Sorry about the cat

Just an omitted "/DE" from being relatable.

Holliday,

Wat

5/6: BBM Strength C1W1D3

Squat (no belt) (4 minutes):
275x4 @6.5
285x4 @7.5
295x4 @8.5

SS Bench (3 minutes):
235x4 @6.5
245x4 @7.5
255x4 @9
Facepulls: 8x15

CG Incline Press (3 minutes):
115x10 @6.5
125x10 @7.5
135x10 @8.5

55 minutes.

Been a while since I've squatted heavy-ish without a belt, and it felt a bit odd - bar path and descent speed was a bit off on a few reps. Reasonably happy with it, though. Pressing was k. Generally undershot RPE everywhere (top sets were supposed to be @9, which I only hit on SS) which was, again, k. Room for a bit of improvement.

Delete the quoted characters from the bolded section and reread.

5/7: BBM Strength C1W1D4

BTN Rack Pull (3 minutes, beltless):
345x4 @7
365x4 @8
385x4 @9

CG Bench (3 minutes):
205x4 @7
215x4 @8.5
225x4@9.5

Leg Press (3 minutes):
2.5 plates x10 @6
2.75 plates x10 @7
3 plates x10 @8

45 minutes.

All k; in Atlanta until Wednesday. Supposed to go to @9 on leg press, but no time. Purpose now.

I bet philly +6. I don’t think I have won a single bet yet this round. So clearly I am due.

Your welcome.

Thanks for your assistance.

5/8: BBM Strength C1W1GPP2

Chins (4 minutes, bw):
15, 9, 6, 4 (n=34)

HLR (7 minutes, bw):
x7x7

Pallofs (1.5 min btwn sets):
4x12

DB Hammer Curl (1.5 min btwn sets):
30s x14x4

Overhead Rope Tri Extension (1.5 min btwn sets):
4x15

Incline DB Curls (1.5 min btwn sets):
4x12

Treadmill: 1.8 mi/30 minutes

70 minutes.

Stayed up too late, like a moron, and got less than five hours sleep, so dragging a bit. Home tonight, though.

5/9: BBM Strength C1W2D1

Squat (3 minutes):
305x1 @6
330x1 @8
265x5x5 @6, 6, 6, 6.5, 6.5

OHP, paused (2.5 minutes):
155x1 @7
165x1 @8-8.5
125x5x5 @6, 6, 6, 6.5, 7

Pendlays:
115x5
135x10 @7
145x10 @8
155x10 @9
145x10

Shade under 80 minutes.

330 single felt really good, surprisingly, considering I got in last night at 1. OHP single felt pretty good too, although I need to lock my knees a bit more on heavier sets.

Was supposed to knock 20% off the single and do it for 5x5; dropped a bit off that number for press since I'm pausing reps, but overall it was pretty easy.

Damn, I thought I had a shot catching up to your squat. It looks like you are well on your way to 365, if you’re not there already.

5/11 BBM Strength C1W2D2

DL (3.5 minutes):
355x1 @7
385x1 @8.5
315x5x5 @6, 6, 6, 6.5, 7

Bench (2.5 minutes):
235x1 @6.5
255x1 @8.5
205x5x5 @7, 7, 7.5, 8, 8-8.5

3-0-3 Squat (3 minutes):
140x10 @7
155x10 @8
170x10 @9
155x10 @8

75 minutes.

Squeezed this in before the soccer game; singles moved a touch slower than I'd have hoped, but everything else was k.

The minis' team played a team that killed them in the playoffs last year, and our team ended up winning 12-4 (a few kids on the other team turned 9 and aged out, I think). 7 goals combined and a few assists, and my parents were there to see it, which was nice.

5/13: BBM Strength C1W2D3

Squat (no belt) (4 minutes):
280x4 @6.5
290x4 @8-8.5
300x4 @9
285x4x2 @8, 8.5-9

SS Bench (3 minutes):
235x4 @6.5
245x4 @8
255x4 @9
240x4x3 @8, 8.5, 9
Facepulls: 8x15

CG Incline Press (3 minutes):
115x10 @6
125x10 @7
135x10 @8
140x10 @9
130x10 @9

80 minutes.

Same workout as last week, except with the added commune of 2-3 backoff sets for the main lifts. Beltless squat still feels a bit off, but added a bit of weight. Misgrooved a few reps at 290, but 300 was better. SS felt good.

5/14: BBM Strength C1W2D4

BTN Rack Pull (3 minutes, beltless):
345x4 @7
365x4 @8
385x4 @9
365x4x2 @8, 9

CG Bench (3 minutes):
205x4 @7
215x4 @8
225x4 @9
215x4x2 @8.5, 9

Leg Press (3 minutes):
2.5 plates x10 @7
2.75 plates x10 @8
3 plates x10 @9
2.75 plates x10 @8

60 minutes.

K. Elbows slightly crunchy; probably just acclimating to the additional pressing intensity.

Do you score singles RPE differently than say a set of 5?

I sorta think it makes sense to. Like the single BP 1x255@RPE8.5. I recently did this same weight and I could have done maybe 5-10 more lbs, but def not another rep.

Yeah somewhat. For what you describe, I'd call that RPE 9.5-10 depending on how much more I could have done. Full RPE 10 for a single is bone on bone grinder with no more weight possible.

For sets of five, I'm trying to be more conservative than I used to be and not redline every set due to my mont-chismo. It's a work in progress.

5/15: BBM Strength C1W2GPP2

Chins (4 minutes, bw):
16, 9, 6, 4, 4, 4, 4 (n=47)

HLR (7 minutes, bw):
x7x7

Pallofs (1min btwn sets):
4x15

DB Hammer Curl (1.5 min btwn sets):
25s x15x4

Overhead Rope Tri Extension (1.5 min btwn sets):
4x12

Incline DB Curls (1.5 min btwn sets):
4x12

Treadmill: 1.8 mi/30 minutes

80 minutes.

Pretty k overall.

5/16: BBM Strength C1W3D1

Squat (3 minutes):
315x1 @6.5
335x1 @8-8.5
270x5x5 @6, 6, 6, 6.5, 6.5

OHP, paused (2.5 minutes):
155x1 @7
165x1 @8-8.5
130x5x5 @6, 6, 6.5, 6.5, 7

Pendlays:
115x5
140x10 @7
150x10 @8
160x10 @9
150x10

80 minutes.

Not a PR per se, but the 335 is the most I've ever done for an overwarmup single, so that's something. Depth was a little better than last week. Added five pounds to the work sets for squat and press and everything was still k.

I have that Juggernaut seminar on Saturday; hopefully I'll get some tips.

Cool! Max and Chad doing the seminar? That’ll be fun

I was really surprised by the amount of @6 work in this program. Always thought most of the gainz were @7-9

Given it's powerlifting, I'd guess it would just be CWS, but who knows. It would definitely be cool if it was both of them.

I was too, since I didn't really pay attention to it until I started it a few weeks ago. Given RPElf almost broke me, it's probably a good thing the relative intensity is a bit lower here; I assume that they are not assuming that someone is going to run the hypertrophy template first, so they threw in some lower intensity work in the first four weeks as sort of a mini-development block before things get heavier.

I only got out of the rpe 6 zone around week 9 on the main lifts. Still worked for gainz

I think part of it is also that as you get better at singles your % work should get harder

I think that's probably true, ibav; it's been a while since I'd done singles consistently, so hopefully I keep improving.

So the Juggernaut seminar was today at Indy City Barbell (Steve Gentili's place). It's five blocks from my house, and somehow I'd never swung by; no A/C, so KC approved, and is outfitted with all the bells and whistles you'd expect. I talked to him and it's only 50/month, which is easy enough to swing; I'll keep the Y membership as well for my travels in the US and conditioning days when I don't feel like walking the extra few blocks. All of the staff at ICB seemed nice, and I can see how it would be a great (and needed) environment.

Chad and Marisa hosted the seminar, and it was about what you'd expect if you've seen or listened to most of his stuff, which I have. A decent amount of high-ish level program talks, technique talk for each of the lifts with platform time following after that. There were a bunch of strong (compared to me) people there, but I didn't really feel out of place in my cohort, so that was good.

I worked up to 145 kg squats (with a squat bar -- first time for that), 120 kg bench (paused everything leading up to it, but just TNG'd this one -- was @9) and ~185 kg DL (120 kg in kilo plates + 70 lbs per side lb plates -- so 404.6 by my count). I haven't touched anything higher than that every, and while the DL bar surely helped a little, the deadlift rep was @9 and most, so that felt nice. One guy pulled 500 in our group, but most everyone else stayed around 445 for singles. There was a guy lifting during the seminar that did 485x5 LBBS, so quite a different environment from my gym.

RPEs are gonna be relative to training age (randoms off the street are gonna rep @9 due to CNS issues, same for novices/intermediates/etc) and relevant experience. @9 is gonna be much harder for someone who is training for a max lift than someone training to get hyooge.

Nice TR. Sounds like you trained with a bunch of middle age office workers who lift sometimes. Always good to be in an environment like that.

Also, that lbs/kg thing is an abomination. I'd rather DL hex plates than be forced to keep logs like 405+20kg or whatever these freaks are doing.

I never realized Chad was so small

There were six different platforms going and not enough calibrated plates to go around; pretty sure that's not typically an issue.

Another thing to note is that not squatting in front of a mirror felt pretty weird; seems like as good a reason as any to switch.

Re: the attendees, it was a relatively motley crew (apparently I'm in the minority now with zero body ink); some pretty jacked guys, but less strong overall than the regular gym clientele. I was chatting with one of the employees, and he mentioned he and a few others that lift there regularly squat 600+. Pretty big change from my neighborhood Y.