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Learning RPE in a % based program, how it looks?

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  • Learning RPE in a % based program, how it looks?

    Hi,

    Other than avoinding max efforts/unproductive stresses (@10) and adjusting weights according to the 1eRM, is there other things that I can do with RPE tool?

    I'm learning rpe, and the first thing i've noticed is that i'm grinding a lot, for example:

    Squats
    Last week was 4sets x 5 reps at 320lbs (75%)
    @8 = then check my 1eRM for the day and It is a lit bit lower than my tested 1RM 1.5 months ago, so I predict that it is going to be heavier than usual
    @8.5 = I though that 0.5 increase for a set with the same previous weight is OK ( IS it? 5 minutes rest thought
    @9 = this was kind of a bad day, after the third set I thought that if I had kept the same weight for next set, it would be an 9.5 so I decreased 5lbs
    @9 with 315lbs and happy because it seems that rpe is not that hard

    Today, the program calls 4x4x80%. It should be 364lbs, but according to last heavy squat workout my 1eRM it would be better to do 360lbs

    my heavy squats were, all with 360lbs, cool that I didn't need to change the weigth, it was hard but performance was good also
    @8-8.5
    @8.5
    @9
    @9

    Not sure if i'm overshooting or undershooting RPE, maybe my 9 is a true 8.5 or an 8, how do I know?

    These little adjustments seems worth it, are they?

    Is it possible to do a third set @ 9 and the fourth @9? I thougth both were very challangeling and 1 rep left at the tank for sure, despite the last set being a little harder than the previous can I just say its the same effort?

    for 4x4x80%, according to the chart a set of 4 at 80% should be an 6.5 wtf? what am I doing wrong?

    Thanks in advance

  • #2
    Good topic. I'll try to help with what i'm comfortable. Still learning also.

    Originally posted by tavccp View Post
    Is it possible to do a third set @ 9 and the fourth @9? I thougth both were very challangeling and 1 rep left at the tank for sure, despite the last set being a little harder than the previous can I just say its the same effort?

    for 4x4x80%, according to the chart a set of 4 at 80% should be an 6.5 wtf? what am I doing wrong?
    It's possible to do two sets @9 back to back, however, it is said that usually the weight on the bar has to go down to keep the second @9 due to fatigue. With two sets @8, it is expected that you keep the weight between sets. However, if you don't rest enough or if your conditioning is not ideal yet, the second set migh become an @8.5 or @9, and then after the second set you need to reevaluate. Always after the set.

    If you rate 4 reps x 80% your E1RM much higher than 6.5 RPE, you might be undershooting your RPE (it's not how it feels, it's how it was compared to your potential on that day), or your E1RM might have decreased since you estimated it, and you'll need to use a smaller E1RM for that day (more likely, but I don't want to nocebo you, then you'll need to find out yourself).
    Me gainzz

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    • #3
      1)Good, how are you personally learning RPE? u doing the bridge or similar program?

      my conditioning SUCKS I can't really tell if the set was hard because it was heavy or if it feels heavy because of not being conditioned, I never grinded that much so I can't rate RPE well, but I failed a lot of reps, specially in Squats, but it was always because of form breakdown or sleep problems. Besides, my sets always seems easier on video than what I'd rate. I might by dieing during a DL set, and say it's an @8.5 or @9 but when i see in the video there's a little loss in speed which may translate to an @7, and then I need to breath like if I ran 100 yards.

      2)Do you think taking videos is useful? would you help me if I post a couple videos of recent training to see if there's a problem with rating? so I can keep some examples in my phone and compare to my other training days

      3)overshooting you mean? my RPE is higher than it "should" be, I didn't get it



      my first set of 4 was rated by @8 at 360lbs that is 84% of 1RM according to the chart so 1eRM is 360/0.84 = 428 which is exactly my true 1RM 1.5 months ago, it is 4% higher than it should be

      4reps at 80% should feel like @6.5 which is crazy because i've never rated anything like this before =/, well i'll practice more and do the GPP recommend of the hypertrophy program while I finish this one

      Thanks


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      • #4
        1) Yeah, I am doing The Bridge. One thing that you might have to think about (specially if you have not detrained) is that it is much more about how many more reps you could have successfully done, and not it it felt a good set. One lifter can grind the last 4 reps in a set of 5, another can move the bar like a warmup in a true REP 9. If the video helps you to make a better evaluation, it may be worth adjusting RPE with it, if it really was a 7 instead of an 8.5.

        2) I have started recently filming sets. I find it useful to check technique, still not able to rate RPE with it. But I'm sure some people use it, as well as other ways to measure bar speed.

        3) Yeah, i thought it was ambiguous. I have seen more people talking about weights than RPE with over/undershoot. So usually, overshooting is to say that a set was RPE 8 when it was an actual 9. Therefore, by calling it an 8 you will likely overshoot the weight on you next set @9.

        Finally, the weight percentages for each person may vary from the standard table. But I think it is dangerous to assume this early on, if you are novice to RPE.

        See if these help: https://www.youtube.com/watch?v=Tgbum5LGg58 and https://www.youtube.com/watch?v=HvRx2YZTcbQ
        Me gainzz

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