Manveer Gets Competitive

[manveer]

Hey manveer, how does loading/progression work on your program? Do you just have reps and RPEs prescribed for the training day and use that to gauge the loading and just track how e1RM goes from cycle to cycle? If so, given a certain RPE target, do you set a goal beforehand that would give you a increase over the same day from the previous week/cycle? What rate of progress has e1RM been?

Sorry for all the questions. My training isn't going so well, and I'm trying to understand this stuff better.

It's RPE-based, so it's basically just whatever I feel like lifting that day. "Do whatever you feel like this week. xoxo, Mark"

...but seriously, I get reps and RPE targets for each day. I look up where my performance has been on those lifts recently and try to improve on that. I try to improve my e1RM week to week on the comp lifts. Usually by 5 lbs, but sometimes it's more, sometimes I don't improve. I have work up sets to gauge where my strength will be for the day, and that works pretty well.

I (and my coach and Mike T) look at my e1RM trends. My squat was going up something ridiculous like 13 lbs/week for a while, but it has leveled off a bit in recent weeks. Deadlift was moving up pretty well for a while, but last week I kind of hit a wall. Adjustments are made to keep the e1RM trend moving in the right direction.

Here's a video where Mike talks about progression: How do I Track Progress Week by Week? - YouTube

There are a bunch of other questions answered about using RPE-based training here: RTS Coaching Calls - YouTube

Happy to answer any other questions.

[Eric K]

Thanks, man. Or, if I'm up on the forum lore:

[manveer]

Thanks, man.

BW (6/15 morning): 239.4#
BW (6/16 morning): 241.2#

Sleep (6/14 evening): ~6.5-7h
Sleep (6/15 evening): ~7.5-8h

2017-06-16 - GPP
Airdyne
15:00
HR (avg/max): 132/141

Got a brutal massage, so I didn't feel like lifting anything. No rowz 4 da hoez.

Now it's time to go to the pub.

[manveer]

BW (6/18 morning): 242.4#

Sleep: ~7.5 hrs the last couple of days/nights

TRAC: Add 1 set

2017-06-18 - C3W13D1
Squat w/ belt
495x1 @6
550x1 @8
505x3 @10, bar rolled up
495x3 @8.5
495x3 @9.5, bar rolled up
470x3 @8
470x3 @8.5
Tough session, but great. Squat e1RM is really close to 600. 9 more weeks to the meet. Programming seems to be working well.

My hands are getting sweaty as hell in the heat. They start to move outwards and I lose back tightness, then the bar starts rolling up. If I think about "elbows down" that helps... also just have to keep the bar path straight when that happens. Probably should start chalking up.

Video: Instagram

3-1-0 Tempo Bench
275x5x3 (@8,8,8)
Fine.

Press v1 (w/ belt)
117.5x8 @6, misload, missed a 2.5#
125x8 @6.5
135x8 @7.5
135x7 @10, missed 8th
115x8 @9.5
95x8 @8.5
Put a belt on because the slightest amount of layback bothers my lingering back tweak. Skipped the last set (added by TRAC). Not worth risking my back any further for supplementary work when I have to deadlift tomorrow. RPEs climb quickly with short rests.

[Dwayne_KONG_Wint]

Nice squats!
Bring more t shirts..and chalk does help with the sweat quite a bit.

[manveer]

Nice squats!
Bring more t shirts..and chalk does help with the sweat quite a bit.

Thanks, Dwayne! Yeah, it may be the time of year for multiple t-shirts now. Pretty gross out there.

I'm reluctant to add one more thing into my pre-squat prep (belt, wrist wraps, camera), but I suppose chalk is necessary now.

[damufunman]

Thanks, Dwayne! Yeah, it may be the time of year for multiple t-shirts now. Pretty gross out there.

I'm reluctant to add one more thing into my pre-squat prep (belt, wrist wraps, camera), but I suppose chalk is necessary now.

I'm squatting waaaay less than you and find chalk invaluable for squatting. Chalking back of shoulders is also very helpful, though I think on hands is necessary, especially if you're even a little sweaty and use tightness of the arm position to hold the bar in place.

[manveer]

I'm squatting waaaay less than you and find chalk invaluable for squatting. Chalking back of shoulders is also very helpful, though I think on hands is necessary, especially if you're even a little sweaty and use tightness of the arm position to hold the bar in place.

I'll try it out! My grip has never been this narrow before, so there are some new challenges.

BW (6/19 morning): 240.8#

Sleep (6/18 evening): ~7.5h

TRAC: Add 1 set

2017-06-19 - C3W13D2
Deadlift w/ belt
465x1 @6?
525x1 @8
485x3 @8-8.5
485x3 @8.5
485x3 @9
460x3 @8.5
460x3 @9.5
Top single moved quickly, but my low back is really fatigued from yesterday. Hard to maintain the position, so there's no way it was <8.

Video: Instagram

Squat (no belt)
315x5 @6.5
325x5 @7
345x5 @8
345x5 @8.5
315x5 @8
315x5 @8
RPEs relative to back rounding. Didn't do the bonus set.

Just an absolutely grueling session with my back already being so fatigued coming into it.

[manveer]

BW (6/20 morning): 239.8#
BW (6/21 morning): 241.0#

Sleep (6/19 evening): ~7h
Sleep (6/20 evening): ~7.5h

2017-06-21 - C3W13D3
Squat w/ belt +65# chain (bar weight only listed below)
425x2 @6.5
450x2 @7.5
465x2 @8.5
465x2 @9
440x2 @8
440x2 @8
Tough session. Very hot in the garage. Hard to keep my back from rounding. Still feeling the work from early in the week.

Video: Instagram

3-1-0 Tempo Bench (sorta)
280x5x3 (@8.5,8.5,8.5)
Last set tempo was a bit faster than 3-1-0. Getting difficult.

Video: Instagram

Managed to not tweak my back on chain squats this time. Hamstring/glute is not happy, though.

[idlehands]

How did you get your grip narrow ? Mine has slowly crept out due to pain when it was narrow. Course now I can't even squat with any grip I've found. (Stop doing curls. No. )