View Full Version : "Speed or something training

Jyrki Koivisto
03-23-2015, 04:28 PM
Have anyone used this kind of approach on training.
For examble...
Today bench work out on volume period was like this.
Bench wo pause 4x50kg 70 100 120 140kg@7 140 140 140 140 140 140 140@8
All sets of four.
Idea was to do set of four @7 and yhen repeat it with 1 minute pause between sets until it felt like@8. How much fatigue drop this would be???:cool:

Idea was from chad Smiths training but I translated on rts.

03-24-2015, 01:53 PM
Well, if you look at the standard RPE chart, 4@7=74%, 4@8=77%, so it's approximately 3% fatigue. If you have a customized RPE chart then it may tell you otherwise. No chart is 100% accurate since it is based on subjective measurements, I just look at it like this: 1 RPE =1 rep = 5%. If you are working with higher reps (6 or over) then reps and % affect RPE slightly less, so 5% may be equal to 1.5 reps/RPE or so.

No, I haven't used the approach you mention. It looks like Westside-style DE work but with 4's instead of triples on bench and autoregulated.

Jyrki Koivisto
03-31-2015, 02:44 AM
Trained the squat that way last week. Ended squatting 8x4x200kg and I say my legs were hurting. Thats gotta be more like 7-9% atleast based on the feeling. Same with bench. ITS possible that I took bit too low weight so...

Jyrki Koivisto
03-31-2015, 03:37 AM
Thanks for the answer thou. Now I know how to count prosentage.

Jyrki Koivisto
03-31-2015, 03:43 AM
Am I correct If I count the % like this. My squat 4@8 is about 230kg. So my dumb arse squated bit more than 10% fatigue. If it is so no wonder my legs were burning.