His abs are hard as titanium, he is quite the expert in his trade, Piedmontese calf’s tremble with fear him before they even come out of the mother’s womb. For he is….
BOILERMAN
Awesome results man!!! You’ve done it!!!
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lol thanks dude
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Given the gains you have already demonstrated, I’m excited to see what peaking does. You’ll be hitting numbers you never thought possible.
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He’ll hit that 5 plate deadlift for sure.
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Was this on purpose? I know you had mentioned some nutrition issues here and there but I wasn’t aware weight was staying the same?
I feel like a program like this is one of those where you just wanna try and gain as much weight as possible, granted I know how hard it is to eat.
Regardless, fantastic progress man! These deep water logs always impress me
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You wanna EAT as much as possible. It ends up being pretty tough to gain.
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Yeah man, pretty much what @T3hPwnisher said. The first run through I ended up losing a little weight, actually.
.
I already burn through food pretty quickly to begin with, and adding DW to that makes it nearly impossible to really gain weight especially with trying to keep the majority of it whole foods and “clean”. I don’t really like using the weight gained metric for progress (even though I do it from time to time). Mostly it’s just the mirror and the feeling of being in my body.
I would’ve liked to gain weight, but just judging by looks it seems like I’ve put on muscle and lost some fat, so all in all I think it was a positive experience.
Also, thanks for following along man!
Me too man. I think a properly executed peak could result in some pretty awesome numbers. Either way it’s back to the grind until I can achieve what I want. It’s definitely not going to stop at 5 plates haha.
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W1D1
Squat
145x10
185x8
255x6
Top sets
295x6
295x6
325x6 (RPE 5?)
BB lunge at 115lb, 3x10
RDL at 225lb 3x12, slow and controlled, hook grip
Pull ups x 17, 13
RPE is already confusing to me. Hit 2 sets at 295 and it was easy. Hit the final set of 325 and there was some slight bar slowdown on the final rep. Could I have gotten 5 more reps? Yes. Could I have gotten 8 more reps? Yeah, probably. Ten? More than likely. So… That begs the question… Was that actually RPE 5? No fucking clue.
Assistance stuff was good. Going to progress the weighted lifts as needed and try to beat those pull up numbers every week. Back is pretty pumped. Feeling better today than the last two weeks combined.
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Congrats on the well-earned success! And on the new job. It sounds like life has been handing it to you more during this run, so don’t beat yourself up.
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Thanks @Bagsy just going to keep chugging along
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When I measure RPE for the big three lifts I usually base it on the reps I think I have left where they still pass the sniff test. Often I will give a squat an RPE 8 where I could probably do a few more than that. But those reps would not be to depth so they don’t pass.
With my coach RPE is really just a way of checking the program weights are not progressing too quickly or getting to heavy. RPE less than 7 just means easy, 7-8 means on the money, hard work but stopping before it gets messy, 9 is watch next week and 10 is time to adjust.
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Cool man, thanks for the explanation. The way he set it up for squat days looks like this…
Week 1 – 4x6 top set taken to RPE5
Week 2 – 4x6 top set taken to RPE6
Week 3 – 3x5 top set taken to RPE6
Week 4 – 3x5 top set taken to RPE7
Week 5 – 2x5 top set taken to RPE8
Week 6 – 3x3 top set taken to RPE7
Week 7 – 2x3 top set taken to RPE8‐9
Week 8 – Max Triple
So that RPE 5 is just something I don’t know what to do with, especially after deepwater. He compared RPE roughly to reps left in the tank (I asked him to explain it in the easiest way possible)… but my repping ability is through the roof right now. I think once I get to week 5 or 6 it’ll be easier to tell if I’m using too light of weight?
Given your recent high rep training this is going to be tough. My training is all % based and we only use RPE as a measure of how each session feels. I have never used an approach where I work up to a weight that feels like an RPE. I think @guineapig did do some stuff like this a little while back.
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W1D2
Bench
45x10
115x10
145x8
165x8
190x8 (RPE 7?)
DB skull crushers at 22.5lb ea
5x10
Flat DB fly SS flat DB bench at 22.5lb, 3xAMRAP (within reason), think they went something like this
20/20, 15/20, 12/20
Chest is pumped as hell. The assistance stuff was humbling and shows some glaringly obvious weaknesses that need to be addressed. DL/back day tomorrow.
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That makes complete sense, and what I thought RPE was used for.
Yeah, like I said, I haven’t ever used it before so I’m just figuring it out and asking questions as I go. I spoke with him earlier today and he seemed ok with how I’m ramping up and adding weight on so I’ll just continue doing what I’m doing I guess
W1D3
Front squat
45x5
95x5
115x5
135, 2x5
145x5 (RPE 5)
Deadlift
225x5
275x5
315x5
355x5 (RPE 5)
BB row
2x8 at 165
2x8 at 145
VB row
3x20 at 115
Deadlift felt heavy today. I think I’m going to start transitioning back to mixed grip or start training hook grip because I hate setting up the straps at the bottom of heavier DLs. I’d rather get my air up top, grip it and rip it.
Also, I need to get better about eating on weekends. It’s 2pm now and I’m finally eating something. I need to get in a routine of eating directly after I walk the dog first thing in the morning.
Lunch is 12oz cottage cheese, 8oz flank steak and a couple slices of provolone cheese with a salad.
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Dude I definitely feel you about eating on the weekends, I procrastinate a lot because sometimes if feels like a chore. Good work on the deadlifts dude!
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Not sure how you are on your dog eating people food, but I give my dog “meat treats” after the walk, which is usually some piece of leftover meat from some meal. Might be a good bonding experience for you to both share some meat, haha.
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Just two animals eating meat together. Kinda cool to think about
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Yeah man, personally I just find myself getting so caught up in everything I feel like I should be doing around the house that I forget to eat haha. I’ll look at the clock and it’ll be 3pm and I still haven’t touched any food… not good.
@T3hPwnisher that’s an awesome idea.I would definitely be cool with chowing down on some steak while she goes at her food in the morning. We used to feed her only chicken and rice (I called it the bodybuilder diet) because of her gut issues. Not sure how she’d handle it now with her being on some new food but she can slam down her kibble and I’ll get some cottage cheese and steak in. It’ll start tomorrow and I just have to keep it up on weekends going forward.
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