zacktelander
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8 Week Auto-Regulation (strength phase)
🕑 Added 2019-10-23 01:37:05 +0000 UTCOk so auto-regulation is somewhat of a doozy concept to dive into.
I will try to explain it as best I can.
When you start an AR program the goal is to move with full range of motion, and absolute control of all moving pieces.
The starting RPE (rate of perceived exertion) will usually be 6 or 7 (out of 10)
A set of six or seven RPE should feel like a slightly heavy warm up. There should be absolutely no grind. The bar should move fast, and all positions should be hit. On the first few weeks lighter is better.
Here is where the magic happens with RPE. You can lift the same RPE week after week yet increase load as you go.
EG. You hit 100kg back squat for a set of 5 on week (?) for your RPE 7. Then on the following week the goal should be to hit 105,110, etc. for an RPE 7.
As you go through the weeks you may or may not increase load, however the movement on the bar is what dictates the load used.
8/10 is heavy
9/10 is very heavy
10/10 is maximal
Comments
On day 2, the power clean complex. There is jerk power jerk, i guess it is jerk+power jerk?
Hey Zack! Will you upload the other 4 weeks?
