@wiseman83 since you +1 Zach, and are known for programming really strong dudes like Rob, I’ll ask for some programming help here.
Zach basically said to work up to an RPE8 triple on these 3 movements: Front squat, Push press, and Snatch-grip Deadlift. He didn’t say how many days per week. Maybe just one, maybe 2; because he said he assumes you’re practicing the Snatch and C&J one other day (I will).
But then, every week for 4 weeks, you’re going back to an RPE8 triple with more weight on each of those movements.
Now I’ve never done RPE work. Maybe I just need to DO THIS and not think about it. But my obvious concern is that next week, RPE8 may be even LIGHTER - what do I do if so? Go heavier to meet the weight increase requirement, or stay lighter to meet the RPE requirement?
Then it goes on to 4 weeks of doubles, then 4 weeks of singles, in the same way. So lends itself perfectly to the ongoing FS challenge, and the limited time horizon I have before life throws another curveball and I potentially lose gym access again.
I’d do this 3 days per week: the RPE8 triples on Monday and Friday; snatch and C&J on Wednesday. Whichever of those days, if any, I have opportunity, I would add in extra work on accessories and/or conditioning. But nothing regimented.
I’d do it to days per week for sure. Rpe8 shouldn’t be too fatiguing, 2-3 reps in reserve.
With something like this, you could do it just like that, rpe8 ever week, or, you could wave it. Rpe 7 in week 1, rpe 8 for weeks 2 and: 3, then rpe 9 in week 4. Then reset for the doubles, and again for the singles.
This is something I really struggle with too. What feels like a hard set, I used hard set because really who knows how many reps they have left. For me an RPE 8 is a proper hard set, a nine is getting into grind territory and a 10 is bursting blood vessels.
I know for me if I hit a triple with 170 in week one, I would be adding weight to that each week and calling it 8 either way, until I couldn’t get 3.
Like simo.mentioned with the triple adding weight each week until you can’t…
Start that week 1 with your 6 RM max. Ish. In week one, being too light is better than being too heavy.
When you can’t get that triple anymore, and hopefully this is PR territory, this is when I’d reset. Not exactly a Deload, but it will have this effect. You’d drop the weight back to say a 4 or 5 RM, and start doing the doubles. Likewise again when you can’t get the double done. Rest back to a 3rm and start the singles.
6/9 Friday
First day back in so long.
Overhead squats up to 5x85 and 3x105
Front squats: 3x135 3x155 3x175 3x185 and got a video for the other thread, will stick it here later. One more set at 3x155.
Push press: triples up to 3x135.
Snatch grip DL (forgot straps so ouch) up to 3x195
Tomorrow ill do the pushup ladder challenge. Then today’s session will be mondays and Fridays, increasing load weekly. Wednesday will be snatch and c&j technique.
Nice work with this front squats mate. It might be the video angle but it looks like your head is coming up as you come out of the whole. I watched a video of Brian Alsruhe front squat the other today and he says that the chin going up makes the arms drop. His tip is to keep the chin tucked and drive the elbows up as you come up. I am trying it but it’s hard not to look up.
6/10/23
Used the 100lb sandbag to complete the Loaded Carry Pushup Ladder challenge.
10 rounds: carry the bag down driveway and back up, then do (10, 9, 8…) pushups. Took around 8 minutes.
Then: two picks of the 200lb bag.
Then: 2 rounds of easy: leg ext, leg curls, biceps curls.
Today is olympic lifting technique day.
A couple notes:
Started off the session with a horribly painful tweak in my left hip. Could barely walk for a few minutes after doing a couple warmup reps with the empty bar. Eventually it dissipated but no idea what that was all about.
Ended the session with an ache in my left shoulder. It’ll be fine but it only just healed from the Spartan race…
All the Snatches were, honestly, power snatches followed by an overhead squat. That’s not what I’m trying to do. I MUST work on catching closer to the bottom position. WHY is it so hard for me to get that? I’m probably due some empty-bar work to drill the movement.
Clean and Jerks were a much better story.
Snatch:
Singles. Worked up to do several at 105 and two at 115.
Clean and Jerk: DIALED IN somehow. Catching low enough, just felt like I finally figured these out.
Did some singles at 135 and 4 singles at 155.
6/16/2023
Plan was to match Monday’s top sets, and try to get the triple i failed on front squats. Success.
OH Squats: 5x105
Front Squats: last time was a lifetime PR tie, getting 2x195 and failing the 3rd rep.
Today is 2 new lifetime PRs as far as i can tell:
1x205, then 3x195.
Push Press: 3x140 like last time, and it was easy.
Snatch Grip Deadlift: 3x195 like last time but without straps. This isn’t a hard lift, just not comfortable especially without straps.
6/17/23 Saturday
95lb front squats and 100lb bag carries:
8,7,6 down to 1 front squats, each followed by a bag carry, no rest.
65lb snatch practice. 10 decent snatches. Trying to catch lower, as I’ve noted many times the heavier it is the higher i catch and i have to break that habit if I’m ever going to snatch a respectable weight.
6/19/2023
Overhead squat:
5x115 - a new PR. Time to park here and get comfortable repping this - it’s the stability, not strength, that makes this tough.
Front squats:
3x195 again and sure enough, it was easier than last week.
Back squat: 3x225 just because I haven’t squatted in a while. And guess what: it felt hard. I’ll need to refocus on squats sometime. But not now.
Push press: 3x145. It was easy.
SG Deadlift: 3x205 with straps, 3x205 again without straps. Much more comfortable with straps.
DB C&P: Had extra time so I did a couple each side with an 85lb. It’s a fun lift.
Curls: 2x15 with 30lb DBs.
Loaded Carry: 3 “laps” without setting the weight down. Pair of 40lb KBs in the front rack position.
