warming up for singles, triples and handling the weight on the bar

[nikhilsomani]

Doctors, haven't done singles in months (actually the only time I have done singles is during the last block of beginners template for 4 weeks, around 5 months ago), so need some advice. (could have asked at FB group but you get varying responses, but I will get a definitive answer here)

Q1. How do I approach 1 Rep @ 8 RPE (90-93%), 3 Reps @ 8 RPE (86%) x 1 set. 3 reps x 3 sets @ 80%

So Can I do, [email protected] first and that determines my [email protected],
OR,
should I warm up with singles up to [email protected] and then that decides the [email protected] and subsequent % based sets (using the calculator). (I guess this method will help me practice more singles and warming up with singles will actually tell me my performance with single @8 for the day). Should I keep the same warm-up weights/reps leading up to [email protected] every week, so I have a fixed gauge to assess my performance for the day? (maybe I am overthinking)

Q2. there are certain sets prescribed with %, not RPE, so [email protected]% means, 80% of 1RM for the day. So how do I get this number? based on performance from [email protected] or [email protected]

Q3. [email protected] = 3 RIR?

Q4. all the singles and [email protected] are going to be PRs for me, so there is always this mental pressure of how am I going to handle a certain weight, I have never touched before. How should I deal with that?

Thanks.

[Jordan Feigenbaum]

Nikhil,

Thanks for the post. Onto your questions:

1) Feel out your 1 @ 8 the first time you see it by doing a planned 1 @ 6-7, then adjusting the weight to (hopefully) hit 1 @ 8. Since you haven't done singles for awhile, I don't think a 3 @ 8 set is likely to be more accurate than 1 @ 6-7 for predicting your 1 @ 8. I think you can do this with 1 warm-up single rather than lots of them. Warm up as normal, then do a "test" single, and adjust for your 1 @ 8.

2) You can either average your 1 @ 8 and 3 @ 8's e1RM or pick the highest one. Either way works.

3) 3 @ 8 = 2 RIR, as 3 @ 8 literally translates into 2 reps left in the tank.

4) I would aim to be conservative here given the territory you're in. In other words, I'd plan on undershooting and taking things as they come rather than forcing a small PR week to week.

-Jordan

[nikhilsomani]

Thanks for the quick reply, really looking forward to the next session and all the gainzzz. That rir 3 was a typo.

[nikhilsomani]

Just a follow-up question. As I understand pulling singles in itself requires a different set of skills than pulling multiple reps. As suggested I am going to try to target [email protected] as my goal weight and then adjust.
In regards to [email protected], should I still choose a weight depending upon how my "[email protected]" went for the day or should I do my "actual" [email protected]?

[Jordan Feigenbaum]

The projected numbers from the calculator ALWAYS just rough guides. RPE ALWAYS supersedes what the calculator says.

[nikhilsomani]

thanks doc. Will keep posting my progress on the board.