75 Days Out

Decided to post my workouts here, as it is easier to follow. I'm lifting February 1st with the goal of reaching nationals.

I'm running programming from Barbell Medicine currently. They're an awesome source of information and appropriate programming if you have a chance to check them out.

These numbers are all in kilograms; I'm weak, not weak as fuck.

The @ is my rating of perceived exertion, RPE. The way I determine RPE is attached in the following graphic:

I don't max out much any more. I use a combination of RPE and a correlation chart to estimate it. I maybe max out twice a year at most. This is the chart I use:

As a note, unless the weight is above 85% of my max, I don't usually include it.

Without further ado, today's workout

11-18-19
Barbell Medicine Strength I: W3D1

Squat
1x167.5@8 (new e1RM PR after hip injury, 181)
5x150@9
3x5x137.5@7,7,7.5
-Hip is still pain-free and squats are starting to come back up again, finally. I'm doing some linear progression for now until I'm back to where I was

TnG Bench
1x132.5@8 (new e1RM PR, 143)
4x122.5@9.5 (oops)
3x4x115@8,8,8.5
-132.5 moved really, really well. Last week I went up to 135 and overshot it as it was a solid 9. This week felt much better.

Block Pulls, 3" block
5x165@6ish
5x170@7ish
2x5x175@8.5,9
-Last set was supposed to be 8 and I definitely overshot a tad. If I wasn't stubborn I would have dropped to 172.5...but I'm stubborn. I ran out of gas a little with cutting but oh well

Today felt pretty good. As I get better with RPE and keeping my ego in check, I'm seeing it make a big difference in fatigue levels as I go along.