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I used RPE for the main lift as well. I used the 351 structure (as Mark suggests for powerlifting). I used the attached RPE chart.

You'll notice I have actual weights for the main lifts instead of...

I've attached an example of my last month using the RPE/531 training cycle. I feel like it combines auto regulation of RPE with the progression and rep scheme of 531 which I like. I specifically ran...

Week 1 - Bench Day
(sets x reps x weight)


Bench Press:
Warm up sets: 1x8x135, 1x8x185, 1x5x225, 1x3x265
Work sets: 4x5x300, 2x3x320

straight bar triceps extensions: 2x10x160
Rope...

Starting a log to measure progress in a more consistent manner. I'm terrible about keeping a consistent log so I'm making a more concerted effort.

Basic Info

Age:33
Weight:234
Height:5'10
...

Sorry for not posting for a week. I've had some really terrible personal stuff going on. From a nutrition standpoint I haven't fallen off the wagon though...Honestly I didn't eat from Sunday until...

Like everyone so far has said with you being 16 further cutting isn't really going to help you. You have very little muscle (5'11 160ish) and are currently going through puberty. The best thing you...

Hey just wanted to say nice progress bro. I'm 217 at 5'10 and I definitely feel you on the weigh fluctuations. Chit is frustrating, I'm cutting at around 2100 cals and not seeing the progress I'd...

4/30

This was WAY easier than last week's DL workout but it was supposed to be (waved progression). 340 felt like I was lifting air...really focused on speed and form. Looking forward to the next...

Yeah, I've done IF in the past. I don't really eat breakfast anyway, usually just a protein shake and coffee.

I will switch to IF if the scale doesn't move this week.

On weight training days...

4/29

Total Daily Goal
Fat 88 85.8
Protein 147.4 220
Carbs 152 111.95
Cals 2007 2100


Did 25 minutes of HIIT today...holy **** I'm out of running shape. Also my lower back was SCREAMING...

NOOOO don't! With 170 pounds of LBM you have the potential to be one of the strongest women ever!

That being said I think your protein intake is a bit low. Try upping it to 1000g daily, should do...

4/28

Total Daily Goal
Fat 106 85.8
Protein 103.2 220
Carbs 75 111.95
Cals 2011 2100

Workout: Bench
Flat Bench: 135x8 185x8 225x8 255x8 255x8

4/27

Workout: legs
Squat 135x8, 185x8, 225x8, 295x5, 295x5
Deep single leg leg Press: 3 x 10
Leg Extensions: 3 x 10
Single Leg Leg: Curls 3x10
Seated Calf Raise: 3...

Somewhat...I really wanted 1.5 to 2lbs a week initally but weekends/travel compromises are holding me back. Not making excuses as I know this is the reason. The answer is to reign my diet in no...

4/26

I've been neglecting direct shoulder workouts to prevent old injuries from becoming a problem but if I start light I should be ok. We will see how I feel. This will up my lifting days to 4 a...

4/24

Total Daily Goal
Fat-------58-------85.8
Protein---60.5-----220
Carbs ----110----111.95
Cals----1891.5-----2100

Cals were good protein really low...had a couple beers but fit them...

4/23/2015

Workout: Killed it! Ed Coan's DL programming is awesome. Hard as **** but awesome. I should def hit 530lbs if not 550lbs by the end of it. I think the plan from there is to do some 5-3-1...

I'd really appreciate a bf% guesstimate...sorry in advance for the poor quality. 5'10 219lbs

4/22

Total----Daily-------Goal
Fat-------111------85.8
Protein---137------220
Carbs----144-----111.95
Cals-----1892------2100

Weighed in at 219...****. Frustrating going up a pound. I think...

4/21 - Out of town for business didn't weigh-in this morning will do Thursday morning.

Total Daily Goal
Fat 96 85.8
Protein 74 220
Carbs 187 111.95
Cals 1977 2100
...