1@8, 3@8

Training Q&A [Moderated]
1

Good day,

I was hoping to get some clarification on the how’s and why’s of a session laid out as 1@8, 3@8, backoffs at % of e1rm.

Should I work up to a single @8, then use the RPE chart to determine 3@8 weight? For example say I work up to 225 x 1@8. RPE chart gives 3@8 as 86.3%, so .863*225/.922 = 210 for 3@8 set. Or do I work up to the 3@8 separately from the 1@8?

What is the purpose of the two top sets? Is the 3@8 meant as a sanity check on the 1@8? Is it to practice singles and triples in the same session?

Thanks!

2

I would ballpark the 3 @ 8 from the 1 @ 8, aiming to be conservative if there’s any doubt.

Singles are a special skill that usually benefit from practice, which is why we include them in addition to a rep-effort top set. I don’t really care that you practice triples as much as I want you to develop all of the necessary adaptations to lifting heavy weights without over-fatiguing yourself. There are many, many ways to do this and doing both a single + rep-effort top sets is one of them.

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