“He only profits from praise who values criticism.” – Heinrich Heine
In the clip below, I have another autoregulation example for you. Lesley trains clients along side me at our Efficient Exercise Rosedale studio and, as you’ll see in the clip, she’s one tough customer. This is some footage from one of our most recent “training the trainer” meetings that we at Efficient Exercise have on an ongoing basis.
This is a good example of beginning to zone-in on a 6 RM target weight for a particular exercise. I’ve had many email questions asking, essentially, “where do I dive in?” And this is the thing: autoregulation is a continual process (think continual feedback loop) of zeroing-in on a target that is in continual motion. To start off, dive in with your best educated guess, and make your lift calculations based on that. You’ll narrow the scope each and every time you run through the autoregulated process in that particular exercise, so don’t get too hung up on hitting the bulls-eye right out of the gate. I knew going in that Lesley’s approximate 6 RM max in the trap bar deadlift (using the high handles) was 200 lbs. But I wanted to get her using the low handles so as to squeeze out a little more range of motion, and so, to keep things simple (as this was an instructional demo for our trainers), I just assumed a 200 lb, 6 RM low handle pull for her, and made her lift calculations based on that. I knew this was going to be a high estimate — made doubly tough because she was supersetting the DLs with an all-out dip session as well. Lesley’s a gamer, though, and swung for the fences on both exercises. We ended up with some good numbers for her to carry into her next autoreg session, where she’ll be able to hone in even closer to her 6 RM trap bar DL weight.
For dips, I knew that Lesley could pop off 12 clean bodyweight reps, but had no idea what she could do loaded. I guessed that she could pull off 6 reps at bodyweight + 10 lbs, and so that’s what we rolled with. She came in right on my estimate, hitting 6 with an additional 10 lbs slung on her waist. Thanks for making me look like I know what the hell I’m talking about, Lesley 😉
You’ll notice here that we had to fiddle with her deadlift form in the early sets. I wanted to get her to target the posterior chain a bit more and “pull” the weight from the floor vs “pressing” the weight up. And she was initially a bit uncomfortable with the lower grip. In the first set, her hips were too high and she ended up with more of an RDL motion than a legit DL. No problem, as this is all part of the long-range view of eventually honing in on the target. In the subsequent sets, her form was spot-on.
Spotting during the working sets — I’ve got no problem with this, as remember: these *are* supposed to be working sets as well. The *ultimate* goal here is to get better, not simply hit a rep number. I took note of her “legit” reps, then horsed her on through a couple additional forced reps. Excellent work on her part. Tight form, and awesome effort. And yeah, next time through I’d have the girl wear some wrist straps. She had an easy couple of more TBDL reps in the tank.
In health, fitness and ancestral wellness –