HJH's Full Body Training Plan w/ RPE Based Autoregulation

HJH

Member
As of right now, this is my current plan, although it is subject to change. Looking at it, we have a four day a week, full body routine, with two strength based days and two hypertrophy days. The competition lifts and variants that I need to improve upon were of utmost importance when I decided to write this. The program shows undulation in repetitions on both a day to day and weekly basis. Intensity ramps up until it peaks at Week Three and then drops off slightly on Week Four. If I enjoyed the first block, I will most likely just run it again with minor changes to exercise selection as I see fit.

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Also, heres a video of my 630@198 pull from the meet I just did.

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I have until the end of the year to compete one last time as a Junior, so I am going to set some lofty goals. I would rather aim just out of reach and come just within grasp over being too conservative.

Goals: 550/425/700 @198 w/o wraps

I am choosing to do without wraps just for simplicity's sake. That may change if I have chronic knee issues that always seem to go away once I start wrapping up.
 
To those that aren't familiar with some of the terms:

RPE= Rate of Perceived Exertion. I will be using RPE on a scale of 1-10, although all of my work will most likely be around 8-10.

8 = 2 reps left in the tank
9 = 1 rep left in the tank
10 = 0 reps left in the tank

Therefore, 2X@8 means to try to estimate my 4 rep max for that day and to then do it, but leave two reps in the tank.



Load Drop= After finding that set, I drop the weight on the bar by a certain percentage (I am using 5%) and keep performing reps with that weight until the difficulty matches the original top set.

Ex: Goal = X3 @9 w/ 5% Load Drop
135x5
185x5
225x5
275x3
315x3
365x3
405x3
435x3
455x3 (X3 @9)
430x3 (X3 @8)
430x3 (X3 @8)
430x3 (X3 @9) --- RPE is same as original top set.. found appropriate dose of volume for this day.


Repeats just mean to continue to repeat the original top set until the RPE increases

135x5
185x5
225x5
275x3
315x3
365x3
405x3
435x3
455x3 (X3 @9)
455x3 (X3 @9)
455x3 (X3 @10) --- RPE increased to 10... found appropriate dose of volume for this day
 
Notes: Still tinkering with my programming a bit. Rather than do a four week transmutation phase as above, I am thinking of doing an 8 week hypertrophy focused block and would look at a meet 20-24 weeks from now. That would mean I would devote 8-12 weeks to hypertrophy, 6-8 weeks to work capacity with the main lifts, then 4-6 weeks of tapering/peaking.

Also woke up a measly 211 this morning. Kind of afraid to go back into the gym weighing that little.
 
6/06/15

Plan:
Beltless Back Squat X7@8 w/ repeats
Paused Bench X7@8 w/ repeats
3 Second Paused Bench X8 w/ repeats

Reality:

Beltless Squat
220x7
270x7
310x7
330x7 @8
330x7 @8 (repeat)
330x7 @9 (last repeat)

Paused Bench Press (CG)
185x7
225x7
245x7
260x7
270x7 @8
270x6 @9 (repeat)

3 Second Paused Bench Press
245x6 @9
225x5 @9

Notes: Vastly overrated my bench recovery abilities. May need to take longer breaks in between sets.
 
Also, I changed the four week plan to 20+ weeks. The first 8 weeks will be primarily dedicated to hypertrophy, with the reps higher like they were today.
 
Tomorrow's plan

Beltless Sumo DL
X7 @8 with repeats

CG Slingshot Bench
X8 @8 with repeats

3 Second Beltless Paused Squats
X8 @8 with repeats
 
6/07/15

Beltless Sumo DLs
135x7
225x7
315x7
335x7
355x7
405x7 (mixed)
425x7 @8
425x7 @9 (last repeat)

Slingshot CG BP
220x8
270x8
290x8
300x8 @8
300x8 @8
300x8 @8
300x7 @9 (last repeat, -1 rep)

Buffalo Bar BeltlessPaused Squats
235x8
285x8 @9, dropping 2%
280x8 @8
280x8 @9 (last repeat)

Notes: I'm not yet good at estimating my abilities. I undershot my dl and bench, which probably isn't the worst thing given the extra volume, but I was too ambitious with my squats.
 
Notes: Haven't been this sore since I started lifting. Really surprises me considering I have multiple Sheiko blocks under my belt and a year of the Texas Method, but i guess my work capacity isn't what it used to be. Also, leaning toward going with SSB over front squats because they are less awkward and won't bother my shoulders.
 
Sean1332 said:
Def go for the SSB! Unless you have a front squat harness. Those are pretty cool.
Click to expand...

Glad the squatmaster approves of my plans!
 
Notes: Also weighed in at a 208 this morning, which is the lowest i've walked around at in a long time.
 
6/10/15

Beltless SSB Squats
155x11
205x11
215x11 @8
215x11 @8
215x11 @8
215x11 @8.5 (Last Repeat)

Paused Bench Press w/ Chains
0x11
135+40x11
185+40x11
205+40x11
215+40x11 @9 (too heavy, decided to do load drop)
205+40x7 @9 (Well undershot reps, guessing I messed up on rest periods)

Beltless OHP
0x11
40x11
90x11
110x11 @8
110x11 @8
110x11 @9 (Last Repeat)

Notes: Not a bad day, but it's taking me a bit to get the hang of this programming. I probably went a little too light on my SSB squats. I am having a hard time gauging RPE on bench press because I am unaccustomed to my new grip and I seem to get close to failing at the top without warning. Today made this even worse with the inclusion of chains. OHP was brutal as my triceps were already trashed. That was very humbling considering I've done 60 more pounds than that for the same number of reps before.
 
Dude, the reps. I need an inhaler just from reading this entry.
 
herderdude said:
Dude, the reps. I need an inhaler just from reading this entry.
Click to expand...

That might be another reason my reps fall off so strongly. I'm definitely getting gassed.
 
6/11/15

Beltless RDLs

135x12
185x12
205x12 (straps)
215x12 @8
215x12 @8
215x12 @8
215x12 @8, stop because of headache

Standing Swiss Bar French Press
45x12
95x12
105x12 @8
105x12 @8
105x12 @8
105x12 @8
105x12 @8.5, went too light?

Beltlesss Deficit Sumo DL
135x12
185x12
225x12
275x12 @8
275x12 @8
275x12 @9

Notes: Might have went slightly too light on first two exercises
 
6/13/15

Beltless Back Squat
145x5
195x5
235x5
285x5
325x5
345x5 @8
345x5 @8
345x5 @8
345x5 @8
345x5 @8.5 (capped here, weight may have been too light)

Paused Bench Press
135x5
185x5
225x5
255x5
275x5
280x5 @8
280x5 @9

Three Second Paused Bench Press
225x6 @8
225x6 @8
225x6 @9

Notes: May have went a little too light on squats, otherwise a decent day.
 
6/14/15

Beltless Sumo DL
135x5
225x5
315x5
365x5
405x5 (Mixed)
435x5 @8
435x5 @8
435x5 @8
435x5 @8
435x5 @8 (capped here, weight may have been too light)

Slingshot Bench Press
225x6
275x6
295x6
305x6
310x6 (Close to 8)
310x6
315x6 @8
315x6 @8
315x6 @8 (capped here due to pec pain)

Beltless Buffalo Bar Paused Squats
145x6
195x6
235x6
285x6 @8
285x6 @8
285x6 @8
285x6 @9

Notes: Decent day. Went a little too light on deadlifts. Only issue was pec bothered me on the last couple of reps of my last set of 315 and the weight didn't even feel that heavy.
 
6/17/15

Beltless SSB Squats
155x10
205x10
225x10
235x10 @8
235x10 @8
235x10 @8
235x10 @8
235x10 @8.5 (capped here, decent volume and back was starting too take a toll, weight was slightly too light)

Paused Bench with Chains
185x10 +40 lbs of chains
205x10 +40 lbs of chains @8
205x10 +40 lbs of chains @8 (Felt pec pain)
205x10 +40 lbs of chains @9 (pec pain still, was very on the fence in regards to even doing this set)

Beltless OHP
45x10
95x10
115x10
120x10 @10 (overestimated)
115x10 @9

Notes: SSB squats were solid but it was a shame my pec is still bothering me with a close grip and minimal weight off the chest. Overestimated my abilities on OHP.
 
Of Note: If I haven't mentioned already, I am trying to do my upper body sets with 2.5-3 minute breaks and my lower body sets with 3-3.5 minute breaks.
 
6/18/15

Beltless RDLs
135x11
185x11
215x11
225x11
235x11
245x11 @8
245x11 @8
245x11 @9

Standing Swiss Bar French Press
45x11
85x11
115x11
125x11 @8
125x11 @9

Beltless Deficit Sumo DL
225x11
255x11
285x11
315x11 (straps)
335x11 @8
335x11 @9+

Notes: Probably went slightly too heavy on the french press and deficit pulls, but considering how much weight I added from last week, the volume was probably still just as high anyway.
 
Hey everyone, I'm still alive. Training has been going decent. I squatted 465 beltless and pulled 565 beltless last week. I've still been following DUP, but I ditched autoregulation with RPE as I tend to overdo things.

For those who don't mind, it would be of great help if you check out a website I am working on. It's at Invalid Link Removed. If you guys could check it out, like it on facebook at facebook.com/powerliftingshoes or share it or something, that would be great! I am trying to get feedback and see if I can make a little bit of extra income off google adsense and affiliate marketing.

Thank you for your time,

Hans
 
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