07/01/11 - Friday - Volume Week 1

Volume Block: Med-Hi Intensity/Med Volume
Fatigue percent of 5%

Squat Day: 07/01/11 - Friday

1) Competition Squat (belt only) : 2-3 @8-9
Weight     Reps     Sets      RPE
160kg        3           1          7
180kg        2           1          8
170kg        2           1          8
Estimated 1RM: 210kg (only 20kg less than my last comp squat with knee wraps, even though I have been ill for 2 weeks, and lost over 3-4kg, Plus didn't really push it)

2) Comp Deadlift (no belt) : 3 @8
Weight     Reps     Sets      RPE
180kg        3           1          7
200kg        3           1          8
200kg        3           1          8.5
Estimated 1RM: 250kg (beltless)

Need to take my grip out abit, noticed on video after that my knees were forcing my arms to bend a bit at the start.

3) High bar Squats (beltless) 3x8 @8 (Squat assistance)
Weight     Reps     Sets      RPE
60kg          8           1          4
80kg          8           1          5-6
100kg        8           1          8

4) Conditioning Rope skipping: 5 mins - hard.



To understand abit about the use of RPE for managing volume and intensity, you might find this helpful:
http://www.reactivetrainingsystems.com/articles/training-articles/49-chapter-2