He's answered the question before, but I'm too lazy to try to find it. Your answer is right and wrong. It is a RPE scale, but he's modified it to his own liking. I could be wrong, but it's more along the lines of 10 being absolute 1RM, 9 means there wasn't another rep in the tank, but it was at least a few lbs below a true 1RM. I think he scores something that he could hit for 2 reps as something like 7 or 8.
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11-19-2014, 10:26 AM #6181Powerlifting Log - http://tinyurl.com/jshaw5
PR's - Gym / Meet
Squat - 510 lbs / 200 kg (441 lbs)
Bench - 315 lbs / 125 kg (275 lbs)
Deadlift - 515 lbs / 217.5 kg (480 lbs)
Press - 185 lbs
"Yes, if you squat wrong it fukcs things up. If you squat correctly, those same fukced-up things will unfukc themselves.� - Rip
()---() York Barbell Club #75 (Kg) ()---()
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11-19-2014, 12:35 PM #6182
- Join Date: Apr 2009
- Location: California, United States
- Posts: 28,949
- Rep Power: 216464
I've thought about becoming a cop but I would not wanna deal with scum all day. I think it would make me too bitter. Even though I would love the action and being able to go on high speed chases. A c/o would be even worse. I read they have the highest suicide rate now out of every other job. And on average they die really fast after retiring. Its pretty sad.
Like others said below. Its the difficulty out of/10. I'll explain more below.
Exactly and yeah that seems about right. Sucks for him.
That's crazy. How the hell could someone get away with that lol? Seems like poor c/o work. I don't have a soundcloud but I go on there occasionally. I enjoy a lot of different EDM also.
That's the RPE scale someone else came up with. I tweaked mine a bit. Here it is below...
Good memory J. There are different difficulties of heavy singles I can do. And they are still only singles because I won't be able to rep them. A 10 means I sometimes see stars, I feel like my eyes are going to pop out of my head, my vision starts to fade, etc. A 9 means it was tough and I could only do a sinlge still but I could have used a little more weight. 8 still just a single but a smooth one. 7 means I might be able to double it. 6 means I may be able to triple. That's basically it.Journal: https://forum.bodybuilding.com/showthread.php?t=139898123&page=240
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11-19-2014, 01:40 PM #6183
- Join Date: May 2008
- Location: California, United States
- Posts: 22,224
- Rep Power: 96113
i ike this i will be using this in my journal from now on if you dont mind. I always try to explain it in words (the difficulty of the lift) but this is much easier and more efficient.
also 10/10 response in first paragraph i feel exactly the same, it changes people, for the worse more often than not.
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11-19-2014, 09:30 PM #6184
- Join Date: Apr 2009
- Location: California, United States
- Posts: 28,949
- Rep Power: 216464
I don't mind at all haha. By all means go ahead bro. Thanks, its very true for most people.
Volume Squats
(30 Min Warmup)
315x1
+Belt
335x5
340x5
345x5
350x5
355x6 (more)
- Really had to slowly and carefully work my way into this volume session. My knee was acting up a lot. I stretched and rehabbed it for about 45 min prior to this session.
Front Squats
135x3
135x3
185x1
185x1
225x1
225x1
225x1
275x1
275x1
+ Oly Shoes
275x1
275x1
+ Belt
315x1 @ 6
- Had to be careful with these too. I was losing my form with my regular flat soled shoes. Decided to throw on my Oly shoes and it fixed everything. Knee held up!
Calves
315x10
315x10
315x10 (more)
- Keeping it here. Haven't hit them in a while like they need to be hit. Slacking.
Like I said knee held up. Phew. I attribute this to smart training and a helluva lot of stretching/rehab work. I foam rolled the hell out of my IT band earlier with a very stiff roller. Hurt so good. My lower back was extremely pumped during this 5x5 squat session too. It was painful and I had to deep tissue massage myself with the metal corners of my power rack between sets.
Was planning on doing more but it got pretty cold out and I started coughing and hacking up a lot of fluid. Decided to call it a night and save back and bicep training for my next session. This way I'll be able to go harder as well.
Some EDM. Most of you will probably dislike this lol.
Last edited by dopamine72; 11-19-2014 at 09:35 PM.
Journal: https://forum.bodybuilding.com/showthread.php?t=139898123&page=240
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11-20-2014, 01:14 AM #6185
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11-20-2014, 02:08 AM #6186
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11-20-2014, 07:47 AM #6187
- Join Date: May 2008
- Location: California, United States
- Posts: 22,224
- Rep Power: 96113
nice work on those squats, as for your back pumps taurine is really supposed to help alot, another member here has recoomended a dosing of roughly 2.5-3g wake up/2.5-3g pre workout, and 1-2g pre bed. said it has helped him tremendously, i have taurine in my pwo to counter the back pumps, but i need to get some raw powder because honestly after something like squats or deadlifts i cant even fkin move for like 5 minutes, its just to fkin tight
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11-20-2014, 06:29 PM #6188
- Join Date: Apr 2009
- Location: California, United States
- Posts: 28,949
- Rep Power: 216464
Thanks bro. Knee is staying about the same which is actually a plus because I'm able to work around it without it getting worse.
Thanks Wood brah.
Yeah taurine works well for me. I found out the preworkout I was taking made my back pumps exponentially stronger. Stuff is legit. But I'm gonna have to stay away from it on squat/deadlift days haha. I know that feel man LOL. Just think about the supps + the other supps + squatting decent weight for volume. Fuuuuaaaaarrrkkkkkkkk. Never in my life did I think back pumps could be that bad lmfao!Journal: https://forum.bodybuilding.com/showthread.php?t=139898123&page=240
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11-20-2014, 06:36 PM #6189
- Join Date: Apr 2009
- Location: California, United States
- Posts: 28,949
- Rep Power: 216464
Strict BB Rows
(long warmup)
225x5
+ Straps
275x5
295x5
+ Belt
315x5
315x5
325x8 (more reps, srs)
- Ok I got way stronger on these. All sets were easy weight
Chins
BW x 8
BW x 8
BW x 8 (more, but getting tough)
- BW = 240 (wtf?)
Wide Grip Upright Rows
95x10
115x10
135x10
135x10 (more)
- Pinkies on rings
3 Sets of Curls/Two Sets Of Fascia Stretrch
First two sets not to failure but close. Last set done on an incline bench with dumbbells. Curls, to hammer curls, to rest pause, to a 1:30 most painful fascia stretch of my life. Biceps feel like rocks right now. Had someone touch them to confirm and they said it was nasty how hard my biceps were lol....
Yes, good sesh. One of my rare back to back sessions. Had more energy than usual today. Pretty simple yet effective workout. Shoulders are looking bigger than ever too. I'm starting to scare myself actually. Its pretty ****ed up how big they look out of proportion with my arms. Getting comments on them left and right.
Time to eat and watch ball.
Also. A$AP Ferg is the best
Journal: https://forum.bodybuilding.com/showthread.php?t=139898123&page=240
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11-22-2014, 12:06 PM #6190
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11-22-2014, 09:26 PM #6191
- Join Date: Apr 2009
- Location: California, United States
- Posts: 28,949
- Rep Power: 216464
Heavy Day
Bench
(long warmup)
225x3
275x2
315x1
345x1
365x1 (flew up)
385x1 @ 8/10
- Form was a little off on the 385 because my back locked up. Still I had about 10 more pounds in me I would say. And this is the beginning of my peaking so 405 is looking extremely promising.
Slingshot Bench
385x1
405x2 @ 7.5/10
- Bar hit the right safety and bounced up on 2nd rep throwing form off. Dunno if I had a 3rd rep.
Paused Bench
315x5 (more but challenging)
SOHP
(warmup)
135x3
165x3
185x3
195x3
200x3 (more but challenging)
- Really pleased with how easy this was given the heavy pressing sets before hand. Two plate SOHP is already in the bag again no doubt.
Klokov Press
135x5 (super easy)
165x5 (more)
- This exercise is absolutely skyrocketing. Played it smart and I'm slowly upping the weight. But I wanted to throw on 185 and rep it lol.
CGBP
225x3
275x3
315x4 (more but getting challenging)
- 1-2 reps more on last set.
WG DH Pullups
BW x 6
BW x 6
BW x 8 (more)
- Keeping these easy. Did pulling 48 hours ago. BW = 240
Ab Wheel
Knees x 12
Standing x 5
Standing x 5 (more but challenging)
Vid coming later
Edit-
Last edited by dopamine72; 11-22-2014 at 10:12 PM.
Journal: https://forum.bodybuilding.com/showthread.php?t=139898123&page=240
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11-22-2014, 09:47 PM #6192
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11-22-2014, 10:10 PM #6193
- Join Date: Apr 2009
- Location: California, United States
- Posts: 28,949
- Rep Power: 216464
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11-22-2014, 10:35 PM #6194
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11-23-2014, 03:54 PM #6195
- Join Date: Aug 2013
- Location: Cambridge, Massachusetts, United States
- Posts: 2,540
- Rep Power: 775
+1 for A$AP
http://soundcloud.com/justin-dolloff/asap-ferg-dump-dump-hd
Did you ever win that gun prize that you made a thread about on the misc?Clean and jerk: 242
Snatch: 176
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11-23-2014, 08:29 PM #6196
- Join Date: Apr 2009
- Location: California, United States
- Posts: 28,949
- Rep Power: 216464
No prob bro. Jus bein honest. And yeah I need more tracks though.
Not bad. Mirin soundcloud embed, was totally unaware.
Nah there were way too many people in on that lol. Odds were heavily against me. Figured I'd give it a shot (no pun).
Next gun on the list for me is without a doubt an AR. Sometime next year. Maybe for my Bday. Bought myself a shottie last Bday lol.Journal: https://forum.bodybuilding.com/showthread.php?t=139898123&page=240
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11-24-2014, 02:03 AM #6197
- Join Date: Apr 2010
- Location: Illinois, United States
- Age: 44
- Posts: 19,962
- Rep Power: 142679
Dat press workout is sick!
Crushed both 365 and 385 on the bench. Overhead is definitely coming back with that 200 triple. Excellent klokov's as well- maybe we'll see a 225 rep there soon
Tossing Around 3 plates CG after all that like a boss
And looking larger than life in that pic!PRs: Back Squat- 410x1 / Front Squat- 320x1/ Bench- 325x1 / Deadlift- 505x1
Woody's Quest for the Seven (journal):
https://forum.bodybuilding.com/showthread.php?t=177649631
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11-24-2014, 05:12 AM #6198
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11-24-2014, 02:04 PM #6199
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11-24-2014, 04:41 PM #6200
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11-24-2014, 10:14 PM #6201
- Join Date: Apr 2009
- Location: California, United States
- Posts: 28,949
- Rep Power: 216464
Thanks man. Yes this is the beginning of my peaking plan too. So sh*t. I hope 405 happens this time around!
Deadlifts. No Belt
(30 min warmup)
225x3
275x3
315x3
365x2
405x1
455x1
495x1 (flew)
+ Straps
525x1 @7.5
- CNS is not primed for this lift still and I noticed my lockout wasn't feeling strong at all. Bar stopped ever so slightly above knees before fully locking out. So....Reverse band deads it is...
Reverse Band Deadlifts. No Belt
545x1
595x1
615x1 @ 7.5
Backoff Set
500x7 (more)
- These felt really good. Especially the last set of the 500 rep out. Only thing that bothered me a bit was right lower side of back. My plan was to go above 615, but I decided to play it safe and keep it there for now. Saving 615+ for next time and hopefully breaking my PR of 635 very soon.
SLDL on 3" Deficit
315x10 (more)
- Stopped at 10 because cardio sucks. Had 12+ easily, probably more like 15. All that heavy pulling prior made me wanna stop at rep 5 lol.
Incline Bench Kai Curls
5 brutal sets. I watched my biceps grow before my eyes
Annddddd that's it. I layed on the ground and watched the furguson riots after for about 30 minutes before getting my lazy ass up for food time.Journal: https://forum.bodybuilding.com/showthread.php?t=139898123&page=240
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11-25-2014, 04:40 AM #6202
- Join Date: Sep 2008
- Location: State / Province, Australia
- Posts: 29,859
- Rep Power: 42605
Huge workout, was nice to read for me prior to going out and hitting my heavy lower tonight!
Love the deadlift single at 525, damn nice weight there. SLDL are so much win, i cant believe how i overlooked them for a while. Big mistake leaving them out of my training for so long but i learnt from it~~~~~~~~~~
''Bro, get yourself under control lol next thing we know Illy is gonna be 175 lbs, addicted to coke, involved in gang activity, and with a 365 max deadlift... ''-Blizzard589
~~~~~~~~~~~~
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11-25-2014, 12:39 PM #6203
- Join Date: Apr 2009
- Location: California, United States
- Posts: 28,949
- Rep Power: 216464
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11-26-2014, 09:29 PM #6204
- Join Date: Apr 2009
- Location: California, United States
- Posts: 28,949
- Rep Power: 216464
BW = 240. And I'm the strongest I have been in a while. Almost back to some of my old PR's and hit a new one today. Working more on incline bench this go around.
SOHP
(warmups)
135x5
165x3
175x5
180x5
185x5
185x5
185x5 (more)
- Finally
Bench
135x10
225x3
275x3
300x5
300x5
300x6 (more)
- Pretty light but still challenging enough because of the SOHP beforehand
Incline Bench
135x5
185x5
225x3
245x6 (more)
- Pleased with these. Especially given the fact I wasn't fresh. I'm guessing I probably have a 315 incline. Will have to check sometime soon.
Close Grip Incline Bench w/ Chains
195 @ Top x 15
195 @ Top x 14
- Took these sets close to failure since high reps and AMAZING pump
Wide Grip Dead Hang Pullups
BW x 6
BW x 6
BW x 6
BW x 6
BW x 8 (more but challenging)
DB Lateral Raises
25's x 15
30's x 12
30's x 12
30's x 12
- Last set was challening, super pumped after
Strict Light EZ Bar Curls
One set normal grip for 20 reps w/ 65lbs
Last set close grip for 20 reps w/ 65lbs (holy fuk at close grip easy bar curls....hoe lee fuk)
People have been commenting on how I have grown this past month. I see it too. Shoulders, traps, entire back, legs, glutes of peace, etc. Feels jay peg manJournal: https://forum.bodybuilding.com/showthread.php?t=139898123&page=240
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11-28-2014, 08:34 PM #6205
- Join Date: Apr 2009
- Location: California, United States
- Posts: 28,949
- Rep Power: 216464
Felt some CNS fatigue today. It was for sure from those deads. My PC did not want to squat and the back pumps I experienced were nothing short of crippling. Once again...Strongest back pumps of my freakin life and I was so pumped I didn't bend down to take off the last bumper plate. I dropped it instead and it bounced onto my ankle lol. Nothing terrible, but I am bleeding with a bruise. Limp isn't that bad. Seriously tho...these ****ing back pumps oh my lord. Next time I'm for sure taking 2-3 grams of taurine.
Lighter Volume Squats
(30 Min Warmup)
225x3
275x3
315x1
+ Belt
335x5
345x5
355x5
365x5
375x5 (more)
- Had 3+ more on the last set at least. Probably more but I was in pain so its hard to tell.
That's it lol. I was wobbling around after this. High as hell from the endorphins now. Once again had to slowly add weight to make sure my knee was ok.Last edited by dopamine72; 11-28-2014 at 09:10 PM.
Journal: https://forum.bodybuilding.com/showthread.php?t=139898123&page=240
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11-28-2014, 09:07 PM #6206
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11-28-2014, 09:11 PM #6207
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11-28-2014, 09:41 PM #6208
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11-29-2014, 05:59 AM #6209
- Join Date: Apr 2010
- Location: Illinois, United States
- Age: 44
- Posts: 19,962
- Rep Power: 142679
phenomenal work in here big guy
massive reverse band deads the other day
Strong ass pressing, very nice incline bench PR! 315 incline would be sweet!
Digging those volume squats today- 375x5 with the volume tag is huge
my lower back got all kinds of tight this morning when I was shoveling out my mailbox. Had to sit on the breezeway for a few minutes before I could even bend to take my boots off lol
fuk winterPRs: Back Squat- 410x1 / Front Squat- 320x1/ Bench- 325x1 / Deadlift- 505x1
Woody's Quest for the Seven (journal):
https://forum.bodybuilding.com/showthread.php?t=177649631
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11-29-2014, 12:25 PM #6210
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