I want to take a page from Mike Tusherer's RTS program.
In his program (and if you follow his journal you will also see this) Mike will list his weights accordingly:
"Box Squats = 900 lbs x 3 reps @ 9"
So what does this "@9" mean?
Well, this is what @9 or @10 or @5 would mean:
10- Maximal. No reps left in the tank.
9- Last rep is tough, but still 1 rep left in the tank.
8- Weight is too heavy to maintain fast bar speed, but is not a struggle. 2-4 reps left.
7- Weight moves quickly when maximal force is applied to the weight. Speed weight
6- Light speed work. Moves quickly with moderate force.
5- Most warm-up weights
4- Recovery. Usually 20+ rep sets. Not hard, but intended to flush the muscle.
I am going to be using this for some of my heavy lifting from now on. I know I am not on his RTS program. BUT, I think using these small abbreviations it will help to highlight the difficult of that set.
So, if I write:
"Deficit Deadlifts
335 lbs x 2 reps x 2 sets @ 9"
It means that I got both the sets but I had very very little left in the tank.
I hope you guys understand what I mean. I will use this from next mesocycle.
Cheers
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