Monday, 12/20/21

randysquat

First time? Check out the Training Guide

Getting the ball rolling this Christmas week with some shoulder pressing!
Today we are using what's called the RPE scale.
RPE is a way of self-modulating your effort. It's a 10-scale. an RPE 9 means you probably have about 1 left in you. RPE 6 means you've got 4 reps left in you. It's a way of judging your effort not based on a percentage of your max, but on how heavy the weight feels that day. Let's try it out.

 

A) Push Press

1x5 @ RPE 7

1x5 @ RPE 8

3x5 @ RPE 9

demo

B) Seated Single-arm Lateral Raise

 

5x10 ea arm

*Increase difficulty a bit on the last two sets

demo

C) Towel Pull-up

 

5xmax-2 (leave 2 in the tank each set)

demo

D) Dumbbell Bench Press

4x20

demo

E) Weighted Lateral Neck Raise

3x15 ea side

demo

F) Run

30 sec FAST, 30 sec SLOW x10 

DEVELOPMENT:

1. Cold shower first thing upon waking, as always! BUILD DISCIPLINE! It's getting colder, so everyone's water should be plenty chilly.