I don't think he's far-off from 750#
RPE Megathread: The Sweet Smell of Easy.
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- Hanley
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Re: RPE Megathread: The Sweet Smell of Easy.
- alek
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Re: RPE Megathread: The Sweet Smell of Easy.
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Re: RPE Megathread: The Sweet Smell of Easy.
I'm not sure it does, Mike's programmed deads at lower average RPE for a few people since the Gibbs experiment I think
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Re: RPE Megathread: The Sweet Smell of Easy.
- Testiclaw
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Re: RPE Megathread: The Sweet Smell of Easy.
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Re: RPE Megathread: The Sweet Smell of Easy.
Just my words to refer to the programming changes he made before worlds for Brett Gibbs
I think it might be in this podcast, he basically talks about how evertime they took a traditional intensity ramp up approach Gibbs deadlift went to pieces, and then they took a gamble of actually let RPR stay low during the lead up to Worlds I believe it was, not sure what year now. And that paid off hugely.
I believe, this was one of the triggers that helped develop the emerginf strategies mind set, at least that's my interpretation based on Mike's words.
Possibly that one, or both.. Mike guest's on every podcast in the training world so it's hard to pin down
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Re: RPE Megathread: The Sweet Smell of Easy.
I thought Jordan programmed for Austin and Mike T programmed for Jordan. So do you mean by the transitive property Mike T’s stuff is coming down to Austin? Or am I dead wrong/outdated on my assumptions?
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Re: RPE Megathread: The Sweet Smell of Easy.
I believe Mike T programs for both. I know Jordan has specifically said he doesn't program for Austin.
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Re: RPE Megathread: The Sweet Smell of Easy.
I have done my own programming for several years now. Jordan helped back around 2013-2014, and again in the last few months leading up to 2018 Nationals. I have never been coached by Mike.
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Re: RPE Megathread: The Sweet Smell of Easy.
Sorry about the error, not sure where I got that.
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Re: RPE Megathread: The Sweet Smell of Easy.
I couldn't have pulled it for another rep but it definitely wasn't a true max either. Comparing the bar speed to some prior grindy PRs, I'd estimate another 20-25 lbs or so on that day with the stars perfectly aligned.DPriest442 wrote: ↑Mon Sep 21, 2020 9:50 pm What RPE was that 720 at? What do you think your max is?
- Hanley
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Re: RPE Megathread: The Sweet Smell of Easy.
Goddamnit. I was going to deconstruct your deadlift cycle leading up to your 720 pull...but no log.Austin wrote: ↑Tue Sep 22, 2020 10:00 amI couldn't have pulled it for another rep but it definitely wasn't a true max either. Comparing the bar speed to some prior grindy PRs, I'd estimate another 20-25 lbs or so on that day with the stars perfectly aligned.DPriest442 wrote: ↑Mon Sep 21, 2020 9:50 pm What RPE was that 720 at? What do you think your max is?
Some general questions:
1) were you using velocity cut-offs to determine reps-per-set...or did you use qualitative cut-offs?
2) what did you use for total pull-session volume? how did you ballpark that total session volume?
3) was intersession-rest fixed/variable? Variable within a range?
^ I think these are tricky elements* of a "high-peak-force-reps/low-fatigue program", so just curious how you addressed these issues.
* traditional "standards of measurement" in terms of stress/stimulus/fatigue simply aren't applicable IME.
- Testiclaw
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Re: RPE Megathread: The Sweet Smell of Easy.
I second all of these fantastic questions.Hanley wrote: ↑Wed Sep 23, 2020 10:22 amGoddamnit. I was going to deconstruct your deadlift cycle leading up to your 720 pull...but no log.Austin wrote: ↑Tue Sep 22, 2020 10:00 amI couldn't have pulled it for another rep but it definitely wasn't a true max either. Comparing the bar speed to some prior grindy PRs, I'd estimate another 20-25 lbs or so on that day with the stars perfectly aligned.DPriest442 wrote: ↑Mon Sep 21, 2020 9:50 pm What RPE was that 720 at? What do you think your max is?
Some general questions:
1) were you using velocity cut-offs to determine reps-per-set...or did you use qualitative cut-offs?
2) what did you use for total pull-session volume? how did you ballpark that total session volume?
3) was intersession-rest fixed/variable? Variable within a range?
^ I think these are tricky elements* of a "high-peak-force-reps/low-fatigue program", so just curious how you addressed these issues.
* traditional "standards of measurement" in terms of stress/stimulus/fatigue simply aren't applicable IME.
I'm kind of exploring a lower rpe setup for things, but it's a bit outside of what I'm used to, and would love a little more insight.
- Hanley
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Re: RPE Megathread: The Sweet Smell of Easy.
Dooooo it!
It's kinda not, though. Just use reps-per-set that you would for oly lifters or throwers (like throwers in aggressive "power block" phase), but push total session sets higher than you would for oly or power athletes.
Then, report back with best practices so we can formalize this shit rather than winging it.
- Testiclaw
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Re: RPE Megathread: The Sweet Smell of Easy.
So reasonable it just might work.Hanley wrote: ↑Wed Sep 23, 2020 8:02 pmDooooo it!
It's kinda not, though. Just use reps-per-set that you would for oly lifters or throwers (like throwers in aggressive "power block" phase), but push total session sets higher than you would for oly or power athletes.
Then, report back with best practices so we can formalize this shit rather than winging it.
I think the difficul part is translating what I do for other people into what I do for myself.
Like, enough practice with heavier singles to retain the skill and feel, while building volume in the 75% range, focusing on bar speed and accumulating volume as body allows.
Makes perfect sense...but fuck me, I can't stick to it.
"Coaches need coaches"
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Re: RPE Megathread: The Sweet Smell of Easy.
1) More qualitative cutoffs, and using percentages of e1RM where a particular rep range would by definition be low-RPEHanley wrote: ↑Wed Sep 23, 2020 10:22 am
Goddamnit. I was going to deconstruct your deadlift cycle leading up to your 720 pull...but no log.
Some general questions:
1) were you using velocity cut-offs to determine reps-per-set...or did you use qualitative cut-offs?
2) what did you use for total pull-session volume? how did you ballpark that total session volume?
3) was intersession-rest fixed/variable? Variable within a range?
^ I think these are tricky elements* of a "high-peak-force-reps/low-fatigue program", so just curious how you addressed these issues.
* traditional "standards of measurement" in terms of stress/stimulus/fatigue simply aren't applicable IME.
2) Pulling volume didn't change drastically throughout the training cycle. Ballparked based on my feels & prior training history, I suppose
3) My training schedule / intersession rest has been fixed for years, as I *really* don't like moving training around. A session might get moved backwards or forwards by a day depending on hospital call or travel schedule, but this is uncommon.
I deadlifted twice per week (as I have for years). The "main" comp DL day was also set up similarly to how I've trained for a long time, with minor adjustments. The bigger change compared to past training was using a similar setup on the supplemental deadlift day - this previously would have been higher-effort work, like ramping sets up to @8-9 with 5-10% backoffs. I'd hit some relatively big numbers on these like 575 x 4 beltless paused DL, 635 beltless deficit deadlift ... but I suspect the fatigue cost was too high.
The prior training cycle involved ramping 5s until the effort/fatigue got too high (pulled 606 x 5 at the end of it), then immediately transitioned right into something the looked more like:
Day 1: Comp SQ
Day 2: Comp DL 2 @ 7, 75% x 3 reps x 1-2 sets, 70% x 4-5 reps x 2-4 sets. This worked from 280 kg x 2 up through 295 kg x 2, then in the last two weeks I pulled 300 kg x 1, then 312.5 kg x 1 prior to the PR.
Day 3: Supp SQ (pin/paused)
Day 4: Supp DL (paused or deficit): 1 @ 6-7, then backoffs. These started at 4-5 sets of 6 @ 6-7, then gradually decreased to the last week, which was 5 sets of 3 @ <6
There are still some things I'd like to experiment with here, though.
Hope this helps.
- alek
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Re: RPE Megathread: The Sweet Smell of Easy.
Well, I know what everyone’s training is gonna look like now. Thanks for the write-up, Austin.