Bliss wrote: ↑Tue Sep 04, 2018 9:49 am
I'm glad you brought it up, because despite the name of the thread, it reads so far as exclusively "RTS - flavored" (which is neither bad or good, of course).
I think it's good. It's pretty clear that the iniative of Michael Tuchscherer is the reason these ideas exist in the context of weightlifting.
He's the one creating these ideas and putting out information on them, so it makes sense that the discussion on the topic would revolve around RTS with only peripheral discussion about what others are doing.
In fact I was going to call it the RTS megathread but:
1. There are other methods I like to look at, critique and experiment with;
2. I've never worked with RTS, and;
3. I'm not here to shill for RTS (Even though I openly consider Mike T to be the GOAT drug-free lifter & coach combo)
Sometimes the others doing it don't have the same creativity and bring to the market either pale comparisons of the original or different flavours of the same ice-cream, which don't really bring anything worth discussing to the table.
Bliss wrote: ↑Tue Sep 04, 2018 9:49 am
I propose we add BBM RPE - based free programs to the list:
The discussion about BBM is somewhat restriced by their templates being paid, but I don't think there's anything special to unpack about them. Take the 12wk strength - it's a stock wave loaded block periodiaztion cycle with an RPE overlay and Jordan's double funnel thing applied.
They also have threads here and their own forum, plus I don't want too much of the 'traffic they could use' being diverted.
Suffice it to say I don't like the discussion about stock top down templates, and I really don't like paid templates.
For the amount of money you spend puzzle piecing together a plan buying several templates (totally removed from your individual response from the training) you can literally have a consultation with an elite level coach who will devise a training plan based on your training history and characteristics.
Add that to the cost of a monthly subscription to your peri workout and whey and you can actually be coached by someone like Mike.
I can't tell if I'm a responder or not to popular supplements. But, decent customised programming has added like 100kgs to my total this year.
Bliss wrote: ↑Tue Sep 04, 2018 9:49 am
Lol at the subtitle too
I'm not even sure it belongs in the training forum given the new SS position that RPE is mutually exclusive with 'training'
OrderInChaos wrote: ↑Tue Sep 04, 2018 2:17 pm
Do you think this should be held back on until that 300ish Wilks is attained? Say, v. long layoff or a really fat, recently post-novice making slow but steady body comp gainz. Should they refrain from learning RPE until they're closer to a "physio-typical post-novice/early intermediate" condition, or is it good to learn earlier in your view... say using your "Rate the Top Set only" with whatever NLP-alike they were using prior?
On the general concept of bottom up training, no I don't think you should hold back.
I put 300-400 wilks in that particular 8 week meet prep because I figured it would encompass basically everyone who has been lifting long enough to be interested in RPE and powerlifting, encouraging them to experiment with it and be sold on the idea after having a high degree of success.
The same is true of the Generalised Intermediate Program.
Using my rationale for ES, I see no reason
in principle why you can't ES a rank novice and get them fluent in RPE within a month or two. I have seen this happen and done it myself but my experiences are limited and YMMV. Consider this template:
Day 1
Squat
Day 2
Bench
Day 3
Deadlift
Day 4
Press
Start with a loading scheme like: one set @50-70% stop @8
Day 1
Squat @50-70% stop @8
Day 2
Bench @50-70% stop @8
Day 3
Deadlift @50-70% stop @8
Day 4
Press @50-70% stop @8
The weight on the bar doesn't really seem to matter as long as you are getting somewhere between say 4-20 reps at the extremes. You might be suprised that this is sufficient to add weight to the bar from session to session (like anything on a rank novice.) It's difficult as it's usually me who is deciding when to stop the set. If you were on your own, had no idea and wanted to start you could use something familiar like:
Day 1
Squat 3x5
Day 2
Bench 3x5
Day 3
Deadlift 3x5
Day 4
Press 3x5
When ERMs start falling or stagnating I try some of these ideas:
• Add or drop reps e.g. do 6s or 7s;
• Add a set;
• Stop when you hit a grindy set, drop 10% and do 2-4 backoff sets;
• Add an extra movement e.g. squat on day 4 as well;
• Add an assistance movement that modifies the ROM, tempo or stance & grip. (some that require no extra equipment and many find effective: close grip / wide grip BP, wide stance/narrow stance squats, deficit deadlifts, alternate stance deadlifts, pins & pause squats/bench/deadlifts;
• Add supplemental exercises like front squats or rows.
• Completely change loading schemes from a few sets across at relatively high intensity to (in no particular order): - much higher volume @ lower intensities (e,g, load lots of volume @6 after a heavy top set), ascending sets (4@7/8/9/5%LDx1-3, 4@7/8/9/10%LDx3-6), more moderate & intensities (5@7/8x5), myo sets/myo drop sets (or Hanley sets and density blocks if you prefer his position vs Borges)
• Rinse and repeat.
It's pretty simple stuff and you can't really go wrong, though you might get unlucky. It probably won't be that long until your training is making you long term, consistent progress or looks like the generic templates in the OP.
When it comes to things like, optimised lift/block phase potentiation, TTP, ETP, deciding when to pivot, when to deload, how to peak etc it gets more complicated and individualised.
But, if you are gathering the data, you might start seeing patterns and trends 'emerge' which you can use to guide your future training (and to discuss here).
