A great workout. PR in the squat. Back felt fine and I was much more explosive out of the hole. The last training cycle where I focused on that with box squats and such seems to have made a difference! I held back a little with the reverse bands so as not to test my back too soon.
Squat
315 lbs x 5 reps x 1 sets @ 8 RPE325 lbs x 5 reps x 1 sets @ 9 RPE
325 lbs x 5 reps x 1 sets @ 8.5 RPE
325 lbs x 5 reps x 1 sets @ 9 RPE
Reverse Band Squat (greens)
455 lbs x 3 reps x 1 sets @ 8 RPE
475 lbs x 3 reps x 2 sets @ 8.5 RPE
475 lbs x 3 reps x 1 sets @ 9 RPE
Finished up with some eagle glute machine and seated box jumps.
Total Workout Time: 1h 15m
BW: 184.0 (post dinner)
3 comments:
Congrats Matt!! Very nice PRs!! Box Squats certainly are great to work on explosiveness for the bottom. what does RPE stand for?
sorry you ended up lifting alone!! I would have joined you if I knew Greg was going to ditch you!!
Thanks Ben. It's alright that I lifted alone as I still had a good workout.
RPE stands for rating of perceived exertion. It is on a scale of 1-10. For powerlifting purposes we would use mostly the 7-10 range.
7 being a "speed" rep weight.
8 being a weight that when you are done with your reps for that set you could have done another 2-4 before failing. 9 being a weight that when you are done with your reps for that set you could have only done 1 more rep. And 10 is basically maximal effort rep(s) for a given set.
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