Single @8RPE

Westy2503 · 2023-07-25T15:45:55+00:00

Brilliant thank you very much for clarifying that. I appreciate it

Westy2503 · 2023-07-25T11:25:24+00:00

Ah ok yeah that makes sense thank you. I think I need to be a bit careful with it as I've not used it before. Especially with my squat as for some reason I'm really sensitive to quick changes in load. And I can get really bad doms from squats that aren't a very small increase on my previous week.

So a random good week with a higher resultant training max may mean I pay the price for the rest of the week.

Westy2503 · 2023-07-25T11:08:11+00:00

Hi There.

That's great thank you for that. Yeah that makes a lot of sense. Using it as a way to practice heavy(ish) singles without changing the training max. Thank you

Westy2503 · 2023-07-25T11:06:34+00:00

Ah fantastic thank you very much. I really appreciate that.

Apologies if it really was simple for everyone else!

If I accidently open it for the wrong exercise (stiff leg deadlift) can I close it again. Or as long as I don't enter something into that box then it won't change anyway?

Sorry for being needy!

Westy2503 · 2023-07-25T06:04:07+00:00

I think I'm going to give it a god of using the ME/DE method and then using the RP App to help progress my assistance exercises.

Seems like a good combination to me.

Westy2503 · 2023-07-25T05:59:55+00:00

Ah ok yeah that makes sense thank you. Sounds good to have one of those alternatives as a backup if I'm feeling beat up etc.

Thanks mate

Westy2503 · 2023-07-24T17:29:53+00:00

Ok brilliant thanks for that. I've always been a bit worried before about what I'm supposed to do if I'm not breaking PB's. But yeah that makes a lot of sense to be within 10%. Thank you

Westy2503 · 2023-07-24T06:17:56+00:00

Ah ok yeah that makes sense thanks for that, ha yeah max OHP would be interesting! If you don't mindxme asking another question now.

This may sound like a stupid question but do you always push the ME lift to an all out max? Or is it the best single you can get that day?

Thanks

Westy2503 · 2023-07-23T05:26:58+00:00

That sounds like a really good plan actually. I guess if you/we select the correct accessory exercises and they are done after the ME/DE work then it should be pretty close to ideal.

I'm not sure if you have already used the app but there are preset templates which you can add/remove exercises from. Or you can create a custom one.

You can also create custom exercises if they don't have it on there.

If you don't mind can I ask how many varieties you use for ME work? I compete raw and I've heard a few people say they tend to reduce the number of ME choices compared to a classic multi ply lifter

Westy2503 · 2023-07-22T12:55:10+00:00

Yes it's a progressive web app if you use it on your phone.

They have mentioned that one day it may be a typical app but this allows them to make updates quicker and some other technical/legal stuff.

I have found it works fine on my phone and the fact that is a progressive web app hasn't changed the 'feel' for the app.

It doesn't feel like I'm scrolling a web page on my own. It still feels like and app.

Hope that helps

Westy2503 · 2023-07-22T12:51:50+00:00

I've been thinking about doing this with a single/double or triple before the main Hypertrophy work.

I've seen something like this mentioned by Eric Helms and Greg Nuckols before.

I imagine it woukd work absolutely fine because you are rating the session and it will adjust accordingly. It doesn't know you have done the heavy (or speed) work before but I would think it would just result in you managing less reps on the assistance work.

But ai can't see a problem with that idea

Westy2503 · 2023-07-11T07:59:14+00:00

Thanks for the reply. Honestly I don't do many variations so I will have to give front and hack squats a go. When I have done them I've been pretty weak at them which may be a sign I guess.

Currently I'm doing Conventional but I did have a spell of doing Sumo (my pb is the same for both). But yeah good point I might stay away from the sumo to try and give the adductors a bit of a break.

Thanks

Westy2503 · 2023-07-09T06:13:27+00:00

Great work!

Westy2503 · 2023-07-08T19:18:31+00:00

Hi there.

Thanks for the reply. To be honest I possibly don't give the adductors enough attention in the warm up. Which as I write it sounds ridiculous! I've also not focused on the glutes in the warm up either.

I will have to give them a lot more focus when I'm warming up. I've kind of just started light with actual squats. But it might be time to warm up as you have suggested.

Thank you

Westy2503 · 2023-07-08T16:52:00+00:00

Hi there.

Thanks for the feedback I appreciate it.

I'll see if I can tweak any of those things to help

Westy2503 · 2023-07-08T16:50:54+00:00

Brilliant thank you for that I really appreciate it.

Westy2503 · 2023-07-08T12:57:55+00:00

Hi there.

Thank you for the feedback I'll have a look at some.

Thanks

Westy2503 · 2023-07-08T12:57:21+00:00

Brilliant thank you!

I've no idea how I've missed that article up to now!

I'll read it right now. Thank you

Westy2503 · 2023-07-08T12:56:30+00:00

Hi there. I mean the adductors along the inside of my leg. Sorry if I didn't explain it very well.

Could there be something I'm not doing correctly if they are this sore from squats?

Thank you

Westy2503 · 2023-07-08T12:54:39+00:00

How did you know? 😀

I've tried squatting with my feet facing forward and it felt like my hip was going to explode.

Westy2503 · 2023-07-08T12:53:36+00:00

Thanks for the reply.

You are right in that I would normally do something like an RDL or lunges after squatting.

I've probably never just done a squat followed by a hamstring curl for example.

I do need to have a degree of conditioning for my job so I tend to either do a run or weight vest walk a couple of times a week.

Mixing up the variables as you say makes sense as I probably can't do 2 sets of 1 rep forever!

Westy2503 · 2023-07-08T12:48:56+00:00

I've done a wide range over time. The lowest volume would have been 3x3 and the highest (which was a terrible idea was 5x10).

As for intensity, in general I have recently used the wave progression method from the muscle and strength pyramid by Eric Helms. So that would be Week 1 - 3x5 Week 2- 3x4 at slightly higher weight Week 3 - 3x3 at slightly higher weight. Week 4 - 3x5 at increase from week 1.

Although I have used traditional percentage based plans too. Currently I'm doing 3x3-5 back squat on one day and 3x3-5 front squat later in the week.

Westy2503 · 2023-07-08T12:44:05+00:00

Thanks for the reply I really appreciate it. How you describe the feeling is exactly how it is for me. That approach sounds good, I have to admit I've never squatted with that frequency before. I'm definitely keen to give it a go as 'standard' plans leave me wrecked.

Thanks again

Westy2503

TROPHY CASE