sRPE @6.5
BW - 219
Curls - 57.5X13, 13, 13 @~8
Press -
137.5X2 @7
95X12 @6
Upright Rows - 75X15 @8
Toes-to-Bar - BWX5, 5 @~8
Deficit Deadlift (plate) - 325X5, 5 @6/6.5
57.5 for 3X13 is a Volume PR.
Press was right on target. This week, I should have been taking the upright rows to failure. Mis-noted it in my program.
2X5 is a Volume PR on TTB. These are feeling good. Coming under a bit more control as well.
Added a set of Deficit Pulls. Middle of the block and time to start pushing up volume and/or intensity on accessories.
The current approach is this (helps me to write this out and look at it occasionally):
Session lay out:
Slot 1: Main lift; relatively heavy and high volume
Slot 2: Secondary lift and related accessory; hypertrophy focus with slightly lower RPE and higher reps on the secondary lift, high RPE/Reps on the accessory
Slot 3: Tertiary lift; maintenance focus with 1-2 rep ranges; relatively low RPE and volume; (on Session C this is currently an accessory slot for the Session B main lift).
Slot 4: Accessory related to the main lift from the prior session; 1-2 sets moderate to high RPE/Reps (on Session C this is currently an additional accessory slot for the Session A main lift).
Weekly Progression:
Week 1: 1-2 sets per movement / 1-2 sets less than block target; RPE 1 lower than block target
Week 2: Increase RPE to target on all movements
Week 3: Add 1 set to slot 1; take slot 2 accessory movement to failure
Week 4: Bring main lift to full volume (if not already); Add 1 set to main lift accessories
Week 5: Add 1 set to slot 2
Week 6: Add 1 set to slot 3; all movements at full volume if not already
Week 7: Reach for some low hanging PRs (Rep or Volume). Adjust volume as prudent to keep sRPE near target.
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