RYAN'S TACFIT POWER - WEEK 2 - SESSION 4

29th November
Bring The Power
Ryan Provencher

 


 Info INFO

Full details of this current stage of training can be found HERE.


Data DATA     

No data. Downshifted this session to Warm Up / Practice / Cool Down training. See notes below.

  RYAN'S TACFIT POWER - PROGRAM 2  
  Week 2 - Session 4 - 29th November 2014

 
   Clubbell 5x5 Data

 
  HIGH INTENSITY Waking Heart Rate Pre-Training Heart Rate  
  TRAINING 53 n/a  
                 
  Target H/R Rate of Perceived Heart Rate  
  80-100% = 150 - 175 RPT RPE RPD Max Avg Rec  
  Numbers rounded up/down n/a n/a n/a n/a n/a n/a  
                 
  Intuition versus Reality Heart Rate Comparison H/R Drop  
      End n/a  
  Perceived Heart Rate RPE n/a 15-30 Secs n/a  
  Average Heart Rate RPE n/a 1 Min n/a  
  Disparity Between Perceived & Average n/a 2 Mins, 15 Secs n/a  
                 
  SCORE 0 Lowest reps per exercise  
                 
  Movements RPT RPE RPD REPS SCORE  
    n/a n/a n/a Rd 1 Rd 2 Lowest  
  Exercise 1 - SJ (L=R=1) n/a n/a n/a n/a n/a n/a  
  Exercise 2 - KBPP (12kg) n/a n/a n/a n/a n/a n/a  
  Exercise 3 - SLM - Med Ball n/a n/a n/a n/a n/a n/a  
  Exercise 4 - SHO (L=R=1) n/a n/a n/a n/a n/a n/a  
  Exercise 5 - QH n/a n/a n/a n/a n/a n/a  
  Average n/a n/a n/a   0  
                 
  Training Undertaken Power 2 - Ryan Provencher  
  Strategy Power is the ability to generate high amounts of force over a short period of time for each repetition (combines speed and strength). Each rep should be a deliberate effort to generate as much force as possible, as quickly as possible.  
  Minutes Trained 17  
  Notes Downshifted this session to Warm Up / Practice / Cool Down training.   
                 
    HEART RATES - POWER 2      
                 
    MONITOR   COUNTING        
    R1 R2 R1 R2      
    n/a n/a n/a n/a      
    n/a n/a n/a n/a      
    n/a n/a n/a n/a      
    n/a n/a n/a n/a      
    n/a n/a n/a n/a      
    Avg n/a n/a n/a      

 


  Thoughts ADDITIONAL NOTES / THOUGHTS

Had every intention of doing this training session. Set alarm for 4:00am and duly woke up at the allotted time! Immediately knew from my body that I should not go full on. Downshifted to a Warm Up / Practice / Cool Down training session. Was the right thing to do. My body is still adapting to the new Clubbell 5x5 and Power sessions. All is cool as I am now interested in Baby Steps. The important thing is that I am increasing muscle, power output and strength with full recovery and zero injuries. Yeah! 


 

CLUBBELL 5x5 - WEEK 2 - SESSION 6

28th November
6 Degree Strength
Alberto Gallazzi

 


 Info INFO

Full details of this current stage of training can be found HERE.


Data DATA     

  Week 2 - Session 6 - 28th November 2014

 
  Clubbell 5x5 Data 

 
  MODERATE INTENSITY Waking Heart Rate Pre-Training Heart Rate  
  TRAINING 53 54  
                 
  Target H/R Rate of Perceived Heart Rate  
  60-80% = 125 - 150 RPT RPE RPD Max Avg Diff  
  Numbers rounded up/down 8.5 5.5 3.0 141 106 35  
                 
  Intuition versus Reality Perceived Heart Rate RPE Average Heart Rate RPE  
    5.7 6.1  
  Disparity Between Perceived & Average -0.4  
                 
  Total weight moved (KG) and lowest level of sophistication Weight 1205 Level 1  
                 
  Movements RPT RPE RPD Weight Level  
          Lowest Highest Lowest  
  Exercise 1 8.5 6 3 10 14 1  
  Exercise 2 8.5 6 3 12 15 1  
  Exercise 3 8.5 5 4 5 14 1  
  Exercise 4 8.5 5.5 3 n/a n/a 1  
  Exercise 5 8 6 3 n/a n/a 1  
  Average 8.4 5.7 3.2 9 14  
                 
  Training Undertaken Clubbell 5x5 - Alberto Gallazzi  
  Strategy Create a score based on lowest complexity level across first 3 exercises and total weight moved during exercises 1 to 3.  
  Minutes Trained 71  
  Notes Very happy chappy. Everything is super smooth!   
                 

 

                       
    TOTAL WEIGHT MOVED PLUS RATE OF PERCEIVED TECHNIQUE  
  SESSION 1 2 3 4 5 6 7 8 9  
  WEIGHT (KG) 725 1135 1380  1210  1250 1205         
  RPT 7.9 8 8 8.2  8.4  8.4        
                       

 


 Thoughts ADDITIONAL NOTES / THOUGHTS   

Everything is going in a beautiful direction. Increased body weight by just over 1kg (2.2lbs). My electrical monitors tell me that my body fat % has gone down so I will assume that kilogram is all muscle :) Pecs feel fuller and biceps have a more defined peak. Before I would have loved to have carried muscle tone with the belief that it look great. It does look great but healty pain free training is more important now. The compensation cool downs really reduce excessive tension in the muscles, which is fantastic.

Feel very comfortable (technique-wise, not effort-wise ;) with the movements.

Had to reduce the weight on movement 3 after my right forearm became tight (probably due to the excessive computer work I did prior to training). Ego wanted to plow through at the same weight but intuition had different plans. Tension eased and I knocked out the last 2 movements with no problem.

I think Monday will be time for change. Quickly thinking about it now:

Exercise 1 - Increase complexity - Same weight for week 3.
Exercise 2 - Increase complexity - Lower the weight for week 3.
Exercise 3 - Increase complexity - Lower the weight for week 3.

Coola-boola!

CLUBBELL 5x5 - WEEK 2 - SESSION 5

26th November
6 Degree Strength
Alberto Gallazzi

 


 Info INFO

Full details of this current stage of training can be found HERE.


Data DATA    

  Week 2 - Session 5 - 26th November 2014

 
 

 Clubbell 5x5 Data

 
  MODERATE INTENSITY Waking Heart Rate Pre-Training Heart Rate  
  TRAINING 54 53  
                 
  Target H/R Rate of Perceived Heart Rate  
  60-80% = 125 - 150 RPT RPE RPD Max Avg Diff  
  Numbers rounded up/down 8.5 6.0 3.0 142 102 40  
                 
  Intuition versus Reality Perceived Heart Rate RPE Average Heart Rate RPE  
    5.9 5.8  
  Disparity Between Perceived & Average 0.1  
                 
  Total weight moved (KG) and lowest level of sophistication Weight 1250 Level 1  
                 
  Movements RPT RPE RPD Weight Level  
          Lowest Highest Lowest  
  Exercise 1 8.5 5.5 2 10 14 1  
  Exercise 2 8.5 6 3 12 15 1  
  Exercise 3 8.5 6 3.5 10 14 1  
  Exercise 4 8 6 3 n/a n/a 1  
  Exercise 5 8.5 6 3 n/a n/a 1  
  Average 8.4 5.9 2.9 11 14  
                 
  Training Undertaken Clubbell 5x5 - Alberto Gallazzi  
  Strategy Create a score based on lowest complexity level across first 3 exercises and total weight moved during exercises 1 to 3.  
  Minutes Trained 75  
  Notes Reaching new levels of awareness with regard to tension generation and control of the weight. Great :)  
                 

 

                       
    TOTAL WEIGHT MOVED PLUS RATE OF PERCEIVED TECHNIQUE  
  SESSION 1 2 3 4 5 6 7 8 9  
  WEIGHT (KG) 725 1135 1380  1210  1250          
  RPT 7.9 8 8 8.2  8.4           
                       

 


 Thoughts ADDITIONAL NOTES / THOUGHTS   

I'm getting really excited about development within many different areas of this training.

I have more 'awareness' with regard to selective tension and control of the weight. It takes quite a lot of effort to maintain total focus but is getting easier each session. Crushing the can of the core and lifting the pelvic wall is getting so much easier as well.

Prior to every session my ego nudges me to increase the weight or complexity level. I can now differentiate between ego and intuition and I know to stick with the configuration that I currently have. Get what you can out of the current setup before moving on. There is still more for me to 'get'.

I am also starting to identify specific areas that require improvement before moving on.

Exercise 1 - Left arm weaker on the elbow pulldown.
Exercise 2 - Focus on smoother transition from one hip to the next. Finally have the coordination down and this is a beautiful (albeit challenging) movement to undertake.
Exercise 3 - Focus on more lat activation on the pulldown/pullback movement.

It is possible that the above will be 'sorted' in the next training session. This means that I could progress at the start of week 3. Progression would probably be in movement sophistication but I will look at weight increase instead. Methinks it may be a combo of the two. God, this training is so interesting. Boring could not find away into programs like this :) Awesome!

 

RYAN'S TACFIT POWER - WEEK 2 - SESSION 3

25th November
Bring The Power
Ryan Provencher

 


 Info INFO

Full details of this current stage of training can be found HERE.


Data DATA     

  RYAN'S TACFIT POWER - PROGRAM 1  
  Week 2 - Session 3 - 25th November 2014

 
   Clubbell 5x5 Data

 
  HIGH INTENSITY Waking Heart Rate Pre-Training Heart Rate  
  TRAINING 52 50  
                 
  Target H/R Rate of Perceived Heart Rate  
  80-100% = 150 - 175 RPT RPE RPD Max Avg Rec  
  Numbers rounded up/down 8.5 8.5 3.0 162 149 148  
                 
  Intuition versus Reality Heart Rate Comparison H/R Drop  
      End 158  
  Perceived Heart Rate RPE 8.4 15-30 Secs 156  
  Average Heart Rate RPE 8.5 1 Min 123  
  Disparity Between Perceived & Average -0.1 2 Mins, 15 Secs 98  
                 
  SCORE 155 Lowest reps per exercise  
                 
  Movements RPT RPE RPD REPS SCORE  
          Rd 1 Rd 2 Lowest  
  Exercise 1 - BB (L+R=1) 8.5 8 3 34 31 31  
  Exercise 2 - PU 8 8.5 4 15 15 15  
  Exercise 3 - SP - Med Ball (15lb) 8.5 8 2 48 49 48  
  Exercise 4 - SJ 8 9 3 38 36 36  
  Exercise 5 - CB Cln Single (12kg) 8.5 8.5 3 27 25 25  
  Average 8.3 8.4 3.0   155  
                 
  Training Undertaken Power 1 - Ryan Provencher  
  Strategy Power is the ability to generate high amounts of force over a short period of time for each repetition (combines speed and strength). Each rep should be a deliberate effort to generate as much force as possible, as quickly as possible.  
  Minutes Trained 32  
  Notes Loving this program. 1 BPM from a total average within the high intensity zone. Strength and power are increasing. Great!  
                 
    HEART RATES - POWER 1         
                 
    MONITOR   COUNTING        
    R1 R2 R1 R2      
    149 159 148 160      
    153 160 148 152      
    148 157 144 160      
    153 160 152 160      
    158 162 152 156      
    Avg 156 Avg 153      
                 

 


  Thoughts ADDITIONAL NOTES / THOUGHTS

Another great training session with this awesome program. I am so happy to be hitting high intensity. It is interesting because I feel my muscular strength fading before cardio endurance. As strength is growing so is the intensity. All good stuff.


 

CLUBBELL 5x5 - WEEK 2 - SESSION 4

24th November
6 Degree Strength
Alberto Gallazzi

 


 Info INFO

Full details of this current stage of training can be found HERE.


Data DATA   

  Week 2 - Session 4 - 24th November 2014

 
   Clubbell 5x5 Data

 
  MODERATE INTENSITY Waking Heart Rate Pre-Training Heart Rate  
  TRAINING 71 53  
                 
  Target H/R Rate of Perceived Heart Rate  
  60-80% = 125 - 150 RPT RPE RPD Max Avg Diff  
  Numbers rounded up/down 8.0 6.0 3.0 140 115 25  
                 
  Intuition versus Reality Perceived Heart Rate RPE Average Heart Rate RPE  
    5.9 6.6  
  Disparity Between Perceived & Average -0.7  
                 
  Total weight moved (KG) and lowest level of sophistication Weight 1210  Level 1  
                 
  Movements RPT RPE RPD Weight Level  
          Lowest Highest Lowest  
  Exercise 1 8 5.5 3 10 14 1  
  Exercise 2 8.5 6.5 3 12 15 1  
  Exercise 3 8.5 6 4 10 14 1  
  Exercise 4 8 5.5 3 n/a n/a 1  
  Exercise 5 8 6 3 n/a n/a 1  
  Average 8.2 5.9 3.2 11 14  
                 
  Training Undertaken Clubbell 5x5 - Alberto Gallazzi  
  Strategy Create a score based on lowest complexity level across first 3 exercises and total weight moved during exercises 1 to 3.  
  Minutes Trained 71  
  Notes Perfect! Perfect weight. Developing 'perfect' technique and perfect satisfaction!  
                 
                       
    TOTAL WEIGHT MOVED PLUS RATE OF PERCEIVED TECHNIQUE  
  SESSION 1 2 3 4 5 6 7 8 9  
  WEIGHT (KG) 725 1135 1380  1210            
  RPT 7.9 8 8 8.2             
                       

 


 Thoughts ADDITIONAL NOTES / THOUGHTS   

This was a great session. The weights chosen for each set were spot on and provided a real challenge while maintaining a high rpt (rate of perceived technique). Really felt the tension during each movement and was also able to activate the core more and establish a hollow body position. This is a breakthrough for me personally. Because I am making slow and deliberate movements I am able to refine technique within this area. I have learned more and can use it to my advantage when doing more rapid movements. Slow is smooth. Smooth is fast. Very happy 

 

RYAN'S TACFIT POWER - WEEK 1 - SESSION 2

22nd November
Bring The Power
Ryan Provencher

 


 Info INFO

Full details of this current stage of training can be found HERE.


Data DATA     

No data. Downshifted this session to Warm Up / Practice / Cool Down training. See notes below.

  RYAN'S TACFIT POWER - PROGRAM 2  
  Week 1 - Session 2 - 22nd November 2014

 
   Clubbell 5x5 Data

 
  HIGH INTENSITY Waking Heart Rate Pre-Training Heart Rate  
  TRAINING 56 n/a  
                 
  Target H/R Rate of Perceived Heart Rate  
  80-100% = 150 - 175 RPT RPE RPD Max Avg Rec  
  Numbers rounded up/down n/a n/a n/a n/a n/a n/a  
                 
  Intuition versus Reality Heart Rate Comparison H/R Drop  
      End n/a  
  Perceived Heart Rate RPE n/a 15-30 Secs n/a  
  Average Heart Rate RPE n/a 1 Min n/a  
  Disparity Between Perceived & Average n/a 2 Mins, 15 Secs n/a  
                 
  SCORE 0 Lowest reps per exercise  
                 
  Movements RPT RPE RPD REPS SCORE  
    n/a n/a n/a Rd 1 Rd 2 Lowest  
  Exercise 1 - SJ (L=R=1) n/a n/a n/a n/a n/a n/a  
  Exercise 2 - KBPP (12kg) n/a n/a n/a n/a n/a n/a  
  Exercise 3 - SLM - Med Ball n/a n/a n/a n/a n/a n/a  
  Exercise 4 - SHO (L=R=1) n/a n/a n/a n/a n/a n/a  
  Exercise 5 - QH n/a n/a n/a n/a n/a n/a  
  Average n/a n/a n/a   0  
                 
  Training Undertaken Power 2 - Ryan Provencher  
  Strategy Power is the ability to generate high amounts of force over a short period of time for each repetition (combines speed and strength). Each rep should be a deliberate effort to generate as much force as possible, as quickly as possible.  
  Minutes Trained 17  
  Notes My cold won the day. Did not undertake the training session as a high intensity endevour but practiced each movement for one minute each (inc. warm up and cool down)  
                 
    HEART RATES - POWER 2      
                 
    MONITOR   COUNTING        
    R1 R2 R1 R2      
    n/a n/a n/a n/a      
    n/a n/a n/a n/a      
    n/a n/a n/a n/a      
    n/a n/a n/a n/a      
    n/a n/a n/a n/a      
    Avg n/a n/a n/a      

 


  Thoughts ADDITIONAL NOTES / THOUGHTS

Will fight another day....The cold that was developing the other day came full force this morning. Awoke at 4:00am to get my training in before work and knew it wasn't gonna happen. Displaced the training until the end of the working day and turned it into a practice session. Egos are not welcome when recovery is more important than work....


 

CLUBBELL 5x5 - WEEK 1 - SESSION 3

21st November
6 Degree Strength
Alberto Gallazzi

 


 Info INFO

Full details of this current stage of training can be found HERE.


Data DATA   

  Week 1 - Session 3 - 21st November 2014

 
   Clubbell 5x5 Data

 
  MODERATE INTENSITY Waking Heart Rate Pre-Training Heart Rate  
  TRAINING 52 55  
                 
  Target H/R Rate of Perceived Heart Rate  
  60-80% = 125 - 150 RPT RPE RPD Max Avg Diff  
  Numbers rounded up/down 8.0 7.0 3.0 144 112 32  
                 
  Intuition versus Reality Perceived Heart Rate RPE Average Heart Rate RPE  
    6.8 6.4  
  Disparity Between Perceived & Average 0.4  
                 
  Total weight moved (KG) and lowest level of sophistication Weight 1380 Level 1  
                 
  Movements RPT RPE RPD Weight Level  
          Lowest Highest Lowest  
  Exercise 1 7.5 7 3 10 14 1  
  Exercise 2 7.5 7 3 12 15 1  
  Exercise 3 8.5 6.5 3 10 14 1  
  Exercise 4 8.5 6.5 3 n/a n/a 1  
  Exercise 5 8 7 3 n/a n/a 1  
  Average 8.0 6.8 3.0 11 14  
                 
  Training Undertaken Clubbell 5x5 - Alberto Gallazzi  
  Strategy Create a score based on lowest complexity level across first 3 exercises and total weight moved during exercises 1 to 3.  
  Minutes Trained 83  
  Notes Pushed myself to my perceived edge to establish the exact sweet spot of weight per movement. I believe I've nailed it exactly.  
                  
                       
    TOTAL WEIGHT MOVED PLUS RATE OF PERCEIVED TECHNIQUE  
  SESSION 1 2 3 4 5 6 7 8 9  
  WEIGHT (KG) 725 1135 1380              
  RPT 8 8 8              
                       

 


 Thoughts ADDITIONAL NOTES / THOUGHTS   

This was a really challenging session in terms of maintaining good form.  The heavier weights were very manageable when using technique under an RPT (Rate of perceived technique) of 7 and it was a great learning curve. Yes I moved more total weight in this session but I will be backing up to ensure the best form possible, which will translate into greater steps. To quote Alberto, "This isn't a sprint". Very happy with my progress and very happy to back up where necessary.

 

RYAN'S TACFIT POWER - WEEK 1 - SESSION 1

20th November
Bring The Power
Ryan Provencher

 


 Info INFO

Full details of this current stage of training can be found HERE.


Data DATA    

  RYAN'S TACFIT POWER - PROGRAM 1  
  Week 1 - Session 1 - 20th November 2014

 
   Clubbell 5x5 Data

 
  HIGH INTENSITY Waking Heart Rate Pre-Training Heart Rate  
  TRAINING 52 n/k  
                 
  Target H/R Rate of Perceived Heart Rate  
  80-100% = 150 - 175 RPT RPE RPD Max Avg Rec  
  Numbers rounded up/down 7.5 8.0 2.5 163 149 148  
                 
  Intuition versus Reality Heart Rate Comparison H/R Drop  
      End 161  
  Perceived Heart Rate RPE 7.8 15-30 Secs 144  
  Average Heart Rate RPE 8.5 1 Min 128  
  Disparity Between Perceived & Average -0.7 2 Mins, 15 Secs 115  
                 
  SCORE 146 Lowest reps per exercise  
                 
  Movements RPT RPE RPD REPS SCORE  
          Rd 1 Rd 2 Lowest  
  Exercise 1 - BB (L+R=1) 7.5 8.5 2.5 38 38 38  
  Exercise 2 - PU 7.5 8 3 13 13 13  
  Exercise 3 - SP - Med Ball (15lbs) 7 6.5 2.5 32 38 32  
  Exercise 4 - SJ 8 8.5 3 37 38 37  
 

Exercise 5 - CB Cln Single (12kg)

7.5 7.5 2.5 26 36 26  
  Average 7.5 7.8 2.7   146  
                 
  Training Undertaken Power 1 - Ryan Provencher  
  Strategy Power is the ability to generate high amounts of force over a short period of time for each repetition (combines speed and strength). Each rep should be a deliberate effort to generate as much force as possible, as quickly as possible.  
  Minutes Trained 32  
  Notes What a great training session. True high intensity output. Very happy.  
                 
    HEART RATES - POWER 1      
                 
    MONITOR   COUNTING        
    R1 R2 R1 R2      
    147 162 132 156      
    148 157 132 152      
    141 156 132 152      
    155 161 152 164      
    154 163 148 156      
    Avg 154 Avg 148      
                 

 


  Thoughts ADDITIONAL NOTES / THOUGHTS

Yeah, Baby. Me is gonna like this program. Hard, fun, challenging work. 1BPM shy of an average heart rate in my perceived High Intensity zone. Cool as you like. Complements Clubbell 5x5 beautifully and one of the movements will really enhance a movement in Alberto's program. Very happy chappy. Nearly happy-clappy but I don't do clappy ;) 

On a down side I feel a cold coming on. Got over a fever of 40 degrees last week. I hoipe my body is strong enough to kick these snivels to the kerb. I'm confident....


 

CLUBBELL 5x5 - WEEK 1 - SESSION 2

19th November
6 Degree Strength
Alberto Gallazzi

 


 Info INFO

Full details of this current stage of training can be found HERE.


Data DATA   

  Week 1 - Session 2 - 19th November 2014  
   Clubbell 5x5 Data

 
  MODERATE INTENSITY Waking Heart Rate Pre-Training Heart Rate  
  TRAINING 49 55  
                 
  Target H/R Rate of Perceived Heart Rate  
  60-80% = 125 - 150 RPT RPE RPD Max Avg Diff  
  Numbers rounded up/down 8.0 6.0 3.0 137 104 33  
                 
  Intuition versus Reality Perceived Heart Rate RPE Average Heart Rate RPE  
    6.2 5.9  
  Disparity Between Perceived & Average 0.3  
                 
  Total weight moved (KG) and lowest level of sophistication Weight 1135 Level 1  
                 
  Movements RPT RPE RPD Weight Level  
          Lowest Highest Lowest  
  Exercise 1 8 6 3 10 14 1  
  Exercise 2 8 6 3 7 15 1  
  Exercise 3 8 6 3 5 14 1  
  Exercise 4 8 6 3 n/a n/a 1  
  Exercise 5 8 7 3 n/a n/a 1  
  Average 8.0 6.2 3.0 7 14  
                 
  Training Undertaken Clubbell 5x5 - Alberto Gallazzi  
  Strategy Create a score based on lowest complexity level across first 3 exercises and average of lowest weight used per exercise.  
  Minutes Trained 67  
  Notes Session 1's strategy really helped with this session. Used the 'selective tension' knowledge that I gained to my benefit with increased load.  
                 

 


  Thoughts ADDITIONAL NOTES / THOUGHTS

Started each movement with a lighter weight and worked up to what I believed was my optimal weight from which to build off from. Session felt great. I'm a Tacfitter and used to 30-35 minute training sessions. These sessions, however, are flying by. I've said it before but it is worth saying again; the warm up and cool down movements are fantastic. Love 'em. Getting stronger in the warm up movements that were challenging me in the beginning. I'm excited to see where this journey goes. 


 

CLUBBELL 5x5 - WEEK 1 - SESSION 1

17th November
6 Degree Strength
Alberto Gallazzi

 


 Info INFO

Full details of this current stage of training can be found HERE.


Data DATA   

  Week 1 - Session 1 - 17th -November 2014  
   Clubbell 5x5 Data

 
  MODERATE INTENSITY Waking Heart Rate Pre-Training Heart Rate  
  TRAINING 47 n/k  
                 
  Target H/R Rate of Perceived Heart Rate  
  60-80% = 125 - 150 RPT RPE RPD Max Avg Diff  
  Numbers rounded up/down 8.0 5.5 2.5 109 86 23  
                 
  Intuition versus Reality Perceived Heart Rate RPE Average Heart Rate RPE  
    5.3 4.9  
  Disparity Between Perceived & Average 0.4  
                 
  Total weight moved (KG) and lowest level of sophistication Weight 725 Level 1  
                 
  Movements RPT RPE RPD Weight Level  
          Lowest Highest Lowest  
  Exercise 1 7.5 5.5 2 10 10 1  
  Exercise 2 8 5 2 7 7 1  
  Exercise 3 8 5 3 5 5 1  
  Exercise 4 8 6 3 n/a n/a 1  
  Exercise 5 8 5 2 n/a n/a 1  
  Average 7.9 5.3 2.4 7 7 1  
                 
  Training Undertaken Clubbell 5x5 - Alberto Gallazzi  
  Strategy Create a score based on lowest complexity level across first 3 exercises and average of lowest weight used per exercise.  
  Minutes Trained 67  
  Notes Nice comfortable start to build confidence and correct selective tension per exercise. Not necessary to record heart rate data; maybe later.  
                 

 


  Thoughts ADDITIONAL NOTES / THOUGHTS

Great start to this new phase of training. Feel confident with my confidence to move forward intelligently and intuitively. This week will be used to establish exact weights from which to build off from. Will start light and experiment during the first three sessions.


 

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