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 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.


Mark Reifkind said...

testing movements you havent done for awhile is dangerous imo,especially if you have a pre existing back injury.And especially dl's without a belt.repeat after me: SLow, Steady Progressions, lol. just messing with you man but be careful, max effort stuff without real prep can get you real hurt.

Geoff Neupert said...

franz--do you remember that little trick with your abs I showed you at Josh's in October? Do you remember how your low back "turned off" and the strain was taken up by your abs and glutes? Try that on the DL but start lighter, like Rif suggested.

Franz Snideman said...

Rif - you are right. Sometimes the bonehead in me just comes out. Back felt fine though. Slow steady progression is my goal from now on.
Thanks for keeping me honest.

Geoff - I assume you are talking about lifting the chest, shoulder blades together and chin up routine? I will for sure DL lighter for the next couple of months. Thanks bro!

Geoff Neupert said...

yup, but don't forget to pressurize/brace the abs and put your weight on your heels. You should feel tension across your upper back, down your glutes and hams before you lift the bar from the floor.