Want to do PPL6x/week but still have a bit of powerlifting in it. Looking to do something like work up to heavy triple/double for 1-2 sets, then back off sets of 2-3 sets for 5-8 reps (just for first lift of day, and for squat, bench, dead, pendlay, and maybe ohp)

Then just follow it up with bodybuilding accessories

Just need %s, and how to efficiently program it

This post was edited by turtol on Jul 7 2018 03:37am

Start of by wearing TMNT kiddy boxers and the rest will come to you, my friend.

Made me spit take my hot tea.

Bench: 3 x 3 @ 8, 3 x 8 @ 7. Then body building work
Squat: 3 x 3 @ 8, 3 x 7 @ 7. Dont do too much extra leg work you have deads tomorrow u bitch
Deadlift1 x 1 @ 8, 3 x 4 @ 7, Bench 4 x 5 @ 7. Then bicep work
Rest:
Bench: 1 x 1 @ 8.5, 3 x 3 @ 7
Squat: 1 x 1 @ 8, 4 x 4 @ 7
Arms / shoulders: Whatever you want


If you're too retarded to work with rpe here is a rough scale for % plebs


RPE scale on the left, reps on the top.

For instance, Bench 3 x 3 @ 8 = 3 sets x reps @ 86%

Squat 1 x 1 @ 8.5 = 94%

ohh my god tysm

is the 1x1 at 8.5 a bit light?

no its not for hitting new PR, its just to get used to something reasonably heavy

after 5/6 weeks go for PR @ 10


One benefit of using RPE over % is that as you get stronger, youre not locked into 94% of your old 1RM. You can increase the weight as long as you stay within the rpe


example

week 1 squat 140 kg which might be 94%

Week 2 you can do 142.5 as long as you know for sure you could do another rep with it

This post was edited by Excusemem8 on Jul 10 2018 01:01am

When I tried RPE for the first time, I had trouble microloading, or even progressively overloading, never really able to feel out how much I could do for my sets. Did you just get used to that, or any tips for it?

This post was edited by turtol on Jul 10 2018 01:19am