Saturday, March 11, 2006
Friday Deadlifting & Rate of Percieved Effort
Decided to test my Deadlift today since I hadn't deadlifted for almost a month. My PR in the deadlift is 415 which I pulled last Novemeber. Since than I've really tried to allow my lumbar spine to heal and the time off has really helped. Overall I feel healthier physically and mentally but I do miss lifting heavy.
Conventional Stance warm up
135 x 5
185 x 3
225 x 5
295 x 2
335 x 1
375 x 1
405 = failed
375 is a far cry from 415, but for not having deadlifted consistently since November, I'll take it.
My legs and especially my low back feel weaker but what can I expect from not training. Frankly I'd rather have no back pain and a weaker Deadlift. The goal of course is to deadlift heavy without pain :) Some days weights just feel heavy and other days they feel light. This is where experience and intuition come into play.
Mel Siff talks about RPE, which stands for Rate of Percieved Effort while training. My twin brother Keats recently posted on this topic on the Revolution Forum. Here is what he posted.
"Great discussion guys! This is such a valauble topic and makes me think of the importance of what the late Mel Siff termed "Cybernetic Periodization." The basic premise (which most of you probably know already), is to guide your training not just based on objective measurements like load used (% intesity), reps and sets (volume, tonnage), but also by how a particular load "feels" on any given day."
This leads to the importance of using a "RPE" or Ratings of Perceived Exertion scale in your training t0 guide the next rep, set or workout. Below is an example of such a logbook:
Exercises: Sets 1 Set 2 Set 3 Set 4 Set 5 RI RPE RT
If you go to www.revolutionlajoll.com and click on the forum you will find a discussion called Sustainable Progression. One of the last posts has his log in a much easier and cleare format.