That is an excellent question. The simplest answer is that I will find out over this block. We have always recorded RPE for every set for over two year now. One thing @wiseman83 would always say when he compared my videos to my RPE was that I overstated the RPE. In other words the lift looked better than it felt. Or maybe he was telling me I was sandbagging, LOL.
I think pushing hard not just with the squats but also with the other exercises in super squats will definitely change my perception of how hard reps are.
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Love the answer, love the attitude. No matter what you end up doing you’ll crush it.
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We’ve all seen “40 year old virgin” and find this funny, yes?
It will be cool to see how the new “grad school” block goes for you! You’ll be knocking out billions of rep PRs like @SvenG
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I’d be happy with half of his PRs
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No kidding. So selfish, leaving no gains for the rest of us
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Managed to find time for a slow 50 burpees on Sunday. It’s Monday here now and today is a public holiday (Queens birthday) thanks Lizzie.
My body is a wreck, I just can’t seem to shake the pains in my knees and hips. My lower back is hurting on one side today too.
Going to start the new block today and just see if I can work through the soreness.
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Do you do any mobility or flexibility work? One 40-minute session per week with a tough foam roller has me feeling and moving at least 50 percent better.
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Forms rolling, stretching, massage gun, hot baths. Very occasionally I will go and get a proper massage. Nothing is helping right now.
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I’m sorry to hear that. I know it’s anathema to you, but maybe another week of active recovery would be best…?
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Monday 13th June - week 1
Deadlift
Bar x 10
70 x 5
110 x 3
140 x 2
150 x 4 x 3 sets - RPE 5, 5, 5
150 x 4+ - 9 reps (330 lbs)
Knees and legs still sore abs cranky but these moved ok. High rep deadlifts really blow your lungs up.
SSB squat
100 x 7 x 2 sets - RPE no idea just sore
100 x 7+ 10 reps
Decided not to push the + set today as knees still hate me…. A lot.
Db bench
35 x 8 x 3 sets (77 lbs)
Superset with
Db bench supported row
30 x 8 x 3 (66 lbs)
Good first session back. Legs still sore to the point where it is effecting my sleep. The weird thing is they don’t feel better or worse when I train. Walking around = sore, squatting = sore, deadlifting = sore, sitting on the couch = sore, laying in bed = sore.
I will keep foam rolling and self massage and just keep moving forwards. It will either go away or I will just get used to it.
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Deadlift from tonight
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BURPEES
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Slow sore simple burpees tonight. 7 burpees, 7 breaths, 10 rounds. Total 70 burpees.
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Did some more stretching and mobility work in front of the TV last night. Misses found it most amusing watching me trying to do a stretch without going red in the face and then laugh more when I tried to get up off the floor. Glad my pain could cause some amusement. Actually feeling a little less sore today.
Bench tonight, but the weights are pretty easy at the start of the block so I am expecting tonight to work like active recovery.
My working theory right now is that the intensity of the training in the gym is much less than doing SS. So with every session I should gain back a little of the recovery I need. My calories are still high and I am eating close to 300g of protein a day, so its now a case of filling in the recovery whole bit by bit.
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Wednesday 15th June - week 1.
Bench
Bar x 10
70 x 5
90 x 5 x 3 sets (198 lbs) - RPE 5, 5, 5
90 x 5+ = 14 - with 2 or maybe 3 left
Bench felt a little slow. Still some soreness from Mondays Dumbell bench. Good pump after that last set .
Bent row
80 x 6 x 3 sets (176 lbs) - RPE 5, 5, 5. All
Solid reps really working on squeezing the back.
80 x 6+ = 15 had a few more but ran out of breath
Starting to get a crazy upper body pump now.
Seated BNP
50 x 8 x 3 sets
Superset with
Hammer curl
15 x 8 x 3 sets
Now we are really talking big upper body pump.
Abs - some
Good session tonight, pretty sure of 14 at 90kg is a PR but mostly because I haven’t done any high rep bench for ever.
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Look at all those high-rep sets!
Super squats changed you. You used to be cool
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Yeah the Simo train seems to be picking up speed…
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Yep and I was even curling in the rack today. It is the end for me. LOL
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It my be getting faster but the brakes are still rusty.
Can’t stop, won’t stop
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