RPE bands?
Dis
The apps creating chose to go less specific/accurate with the exertion rating.
Makes sense because each rep u get closer to failure accumulated disproportionately more fatigue so pretty important to know u just hit a 9 or 10.
Hitting a RPE 4 ain’t that disproportionate to hitting a 5 and like u said it’s inaccurate as so may as well just have a category for it ez
I still don’t know what bands you are talking about.
Robert Frederick, the guy who made the Sheiko app, seems to know Mike T well and they did some podcasts and such together, I suppose he likes some of Mike’s training ideas. The Mike T way of using RPE is basically reps in reserve, 9 is one in reserve, 7 is 3+, 9.5 means that maybe you could do one more rep. With singles it’s a bit different, to the point that it’s not really the same scale anymore.
This is the “band” you are referring to?
It kind of seems like a subjective RPE/RIR scale. I know a lot of people want to use RPE/RIR but don’t know what it feels like to grind or fail so they have a hard time.
Ye. That’s an issue I have. Dunno what a true 10 is because I haven’t been close for a long time at least on some movements like me deadlifts. It’s felt hard but I think most I’ve truely gone is a RPE 9 with a triple at 570 on the thin plates.
In time as I do more higher percentage work should get better though.
It’s not really so much about high percentages as it is pushing close to failure. With high percentages, you would have to do something like a single that you grinded for several seconds and almost failed to get to RPE 10.
I remember Bryce Lewis saying something about how a lot of people make good gains off easier work and never need to do anything beyond RPE 7 in training. That’s one way to look at things. On the other hand, a lot of people do well with hard, grinding sets on a regular basis. If you look at how Mike T was training when he was at his peak, he would be doing multiple sets at RPE 9 on multiple exercises in most workouts. I think hard sets work for me but I can only do so much before things start to go backwards.
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Israetel has a video on gauging reps in reserve, I suggest you watch it. Might be helpful.
Does the Sheiko app base working weights off RPE or how does it work?
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Bit of both. I think it prescribes based on percentage 1RM first and as you are working up to and doing those sets it will adjust up and down depending on the difficulty u input
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Monday, September 28 - Squat day
Squat - wraps - SBD
565x1 - alright but didn’t move as fast as I wanted it to. Came out of the hole quick but lost some speed in the middle, at least I didn’t tip forward or anything like that. I wanted to blast it right to lockout. Actually my warmups didn’t feel that great today, I’m fully recovered and I couldn’t wait to squat but it just wasn’t moving like I wanted it to. Some days it feels like I’m jumping out of the hole, that’s what I want.
Squat - sleeves
420x3x2 - just a couple easy triples
Band leg curl
light+mini bands x12, 9 - I was thinking of doing 3 sets but after the 2nd one my hamstrings were really feeling it so I stopped there, I don’t want any lingering soreness when it’s time to deadlift.
Band bad girl
light band x15, 12
I actually feel like those few weeks where I was doing sets of 5 in wraps didn’t do me any good, with the lighter weight I was just blasting out of the hole with minimal effort until the last rep or two and it was more of a challenge to support the weight through the whole set than to actually lift it. Also I feel like I was bracing better before that too. It’s not like it totally fucked m up or anything but I was thinking that maybe getting used to doing more reps in wraps might do me some good but it doesn’t seem like the case at all. If anything I should take some time off from wraps altogether, maybe after this block of singles I will do that and then with wraps no more than triples.
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Wednesday, September 30 - Main bench day
Bench press
345x5, 5 - Definitely had another rep in me on the first set, maybe I should have gone for it. But two sets of 5 is good too, so I can’t complain. I think my best set of 5 was 350 but that was with my ass coming off the bench, if I can match that without any bullshit then that’s a success.
Close grip 2 board
320x7, 6
Floor pause DB tricep extension
45’s x15, 12, 10
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Friday, October 2 - Deadlift day
Conventional DL
565x1 - Not bad but could be better, seems like there are some technical issues to be worked out. Speed off the floor is good and lockout is good but I slow down a bit in the middle. It’s not actually an issue of getting stuck, I just need to be more aggressive with pushing my hips through. With sumo for me it seems like my hips extend automatically, but with conventional the first half of the lift is almost like a close stance half squat and then all of a sudden the hips have to finish the lift, and I’m hesitating. I also let the bar drift forward a bit, not sure what’s up with that. Anyway, it felt easier than it looked.
RDL
505x6 - I think this will help with pushing the hips through. Another option would be deadlifts paused below the knees, but I’m not going to try that just yet.
Chin ups - 45 degree supinated grip
bw+40x9, 8 - I’m going to do these on my heavy DL days and barbell rows on the light days (which means alternating weeks).
Barbell curl
115x11, 9 - This must be the most tedious exercise ever invented, I don’t understand why skinny guys in commercial gyms love these so much. I said I was going to do these because my wrist were bugging me when I squat, last week I just did one easy-ish set an on Monday my wrist were already feeling much better. Only the right one was a little sore, and only after the last set of squats too. Weird because it was the left one that was hurting the most. I think I would actually be better off with a squat bar and a rack that can move inwards, if I go any wider on this one I might crush my hands on the hooks.
Hmm. Mid range looks like the bar gets knocked out away from u. Maybe knees in the way. Maybe windmilling if ur pulling mixed.
It’s hook grip, no windmilling. My knees are in the way a little bit, but look at that RDL video and see how I pull it off the floor before the first rep, no issue there.
Chris Duffin has a few videos talking about pushing your hips forward as soon as possible, like even applying pressure as you initiate the lift. This makes perfect sense, but my problem is that with my leverages my hips are too far back and I’m too bent over for that to work, whether sumo or conventional. There’s more of a simultaneous hip and knee extension on sumo for me, but on conventional it’s almost like two distinct movements. The thing is that RDLs put me in a similar position to where I need to push my hips forward, so I figure if I keep pushing those it should have some good carryover to my deadlift.
As for extending my knees earlier, I was playing around a bit and that actually seems like the opposite of what I need to do. If I do that then it’s going to be all back and hamstrings from the middle up, I just need to force my hips forward. With a non-challenging weight it’s much smoother as you see in the RDL video, when it gets a bit heavier I feel like it’s a coordination issue. Also stronger glutes and hamstring wouldn’t hurt either.
When I used to pull conventional before switching to sumo I had this thing going on where it was like I would squeeze my lats and pull the bar into me and next thing I know I’m standing with the bar locked out. I need to figure out how to do that again. Lat strength definitely isn’t an issue, it’s just coordinating all this stuff. With sumo I feel like I can’t really get my lats involved much at all so I guess I forgot how to get that working.
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On your RDLs you do a good job of pulling the bar into you with your lats, so you have something to drive your hips “against.”
On the conventional, in the middle it looks like the bar is just kinda hanging off your shoulders, drifting out in front because you’re not pulling it into your hips with your lats.
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Yeah.
Like I’m saying it seems like a coordination issue. I need to pull the bar into me and force my hips forward. When the weight is lighter there isn’t really a noticeable transition like that, when it’s heavy it’s like I expect it to just go up but then when it slows I’m hesitating to do what needs to be done. I’m sure I will sort it out soon enough, and even with this sloppy technique it looks like I could pull at least 600.
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Hmm so we need some lats. Do u cue anything for lats/back tightness or are u mostly thinking about the hips these days. Many lifters have a very deliberate lat lock in movement before initiating the lift. I don’t think about it much myself maybe I shud
Mostly back and hips, I think it’s because I got used to sumo and there I find I can’t really do much with my lats. Also on conventional it seems like I don’t actually want the bar too close to me at the start of the pull, I set up with the bar over the balls of my feet but in the video you can see it moves forward a bit before leaving the floor. Engaging your lats and keeping the bar a few inches away seems contradictory, so I’m not really sure what to do. Maybe just pull the bar in as it goes up and push the hips through?