zooeyzooey
Member since Oct 2012 • Last active Dec 2024Most recent activity
-
-
Box squats are great for technique and strength. Coming to a dead stop and having to stand up is really helpful for ensuring you maintain tightness, and the dead stop prevents any stretch reflex, so great for working the muscle too.
I've never heard of them as a tool for explosive power. I'd be looking at things like power cleans, speed reps, push press for things like that. Did you read about them being used for explosive power somewhere?
-
-
For what your 1rms/RPEs with different weights are your bodyweight doesn't impact it really, cause what you can do isn't really impacted by what "good" is if you see what I mean.
I would try your best not to worry about what is a good lift for your weight. Comparing yourself to other standards doesn't help much unless you are planning on competing and want to see where you stand.
-
-
How much you're lifting vs bodyweight isn't really relevant for RPE or 1rms, but for them, try plugging numbers into https://www.rpecalculator.com/
Use the first set, and treat the RPE as 10 = I could not even attempt another rep, 9.5 is maybe I could have gotten another rep, 9 is definitely could have gotten another rep. And just continue that mentality as you subtract .5 at a time. E.g. RPE 7.5 for a given set is definitely could have done 2 more, maybe 3.When you get down to RPE 6 or so it's a lot more nebulous as you're too far into the realm of estimation. But this is good for a general guide.
Once you have those numbers plugged into there you can play around with what it tells you your RPEs will be at different weight/rep ranges and try them and see if they feel accurate.
-
You will struggle to do a genuine full body workout with no equipment as it can be quite hard to hit your back muscles without something to pull off of (or some weights). Is a doorway pull up bar with some rings/a TRX an option for you?
I would also potentially suggest if you only have 15 minutes you may be better off doing a "split" than you will be doing full body every session, as you'll struggle to hit all body parts well enough for adaptation in that 15 mins.
As for an actual recommendation, try the minimalist routine from the bodyweight fitness subreddit https://www.reddit.com/r/bodyweightfitness/wiki/minroutine/ but even in there you have rows, which will need some kind of equipment.
-
-
Pure muscles? I trained there when I lived in Walthamstow. Good gym.