On both of these elements, I have been repeating weeks 9-12 on an endless loop, trying to get those last few elusive reps.
I have always seemed to stall out before reaching the 5x10r goal.
My best for RC/PE3 has been 10,10,10,10,8 and for HBP/PE3 has been 10,10,10,9,8
The reps seem strong, just seem to peter out at the tail end.
Unlike some of the higher rep elements, I have found that I cannot simply grit the teeth and gut them out ![]()
To resolve this, I have changed my rep template for weeks 9-12
I currently use an 8-day week format of (F4;F3;H1;Rest) x 2
Each element therefore receives 6 sessions and 2 deload sessions per 4 'week' block.
On the standard pattern, each session would be repeated twice during each week for 3 rep increments before deload
In order to keep a high volume with a steady and sustainable increment, I have utilised the following template for these two elements:
eg RC/PE3: Wk1 - (8,8,8,8,8); (8,8,8,8,9)
Wk2 - (8,8,8,9,9); (8,8,9,9,9)
Wk3 - (8,9,9,9,9); (9,9,9,9,9)
Wk4 - (5,5,5,5,5); (5,5,5,5,5)
This was with a goal of 5x9r at the end of the block to allow some gaining momentum into the next block to go for 5x10r.
(For HBP/PE3, I started at 5x7r with a goal of 5x8r)
I am currently starting the deload week on both of these, having strongly achieved each rep goal
By putting the rep increment in the last set of the 5 and working back to the first over the 6 sessions, I have felt more like I 'owned' the rep increase.
Whereas previously I would feel drained as I came to the last couple of sets and watched the reps drop off, I have not had that sensation at all on this template and felt strong throughout. I feel that my body has better adapted to the volume without burning out.
Had I missed a rep goal on any given session, I would simply have remained at it over subsequent session until achieved, but I never got to that point.
The proof of the pudding will be over the next block as I push for 5x10r, but I am feeling confident! ![]()
As an aside - tinkering with little things like this to reach specific goals has kept me on the Foundation straight and narrow
Instead of losing motivation or looking for change and variety, this is enough to rekindle enthusiasm for more of the same!