1@8, couple questions.

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1

Hi coaches and forum members!

I would like to know how people generally do their warm ups/work ups leading to their target single @8 for the day. How many sets usually? How long it takes from empty bar to target weight? How close is your last warm up/work up set to your target weight for the day? 5% or maybe 10% less than planned target to accurately choose the right weight for that 1@8? How long do you usually rest after your 1@8 before you start your volume work, full 5min or less?

Sorry for my sloppy english and thanks advanced!

2

Try using this protocol.
Let me know if it works for you!

3

I’m still finishing off LP but I’m doing the Bench press / press plugin which uses RPE. As an example I’ve been progressing 1 kilo at a time with my bench press 1@8. On Wednesday the “target” would have been 90kg as my last 1@8 was 89kg. My warmups didn’t feel great so I decided to test the waters at 82 kg (about 9% below my “target”) which didn’t feel as good as it should have. I decided to play it safe and went for 87kg for my 1@8 (eventhough I really wanted to get a PR of 90) which I think was the right decision. I figured that if I tested too close it might interfere too much with my 1@8. I’m new to RPE too so I’m still working it all out…

4

I’m doing press plug-in. Today’s bench press 1@8 was 215lbs. My warmups were 45x5, 95x5, 135x4, 165x3, 200x1, then 215x1.

5

Mitchell’s looks very similar to mine except I’m usually jumping 5-10 lbs on pressing movements looking for RPE 8.

6

First couple of warm up sets are 5’s, third is a 3, then a single, then maybe another single, then my top set if the last single was not 1 @ 8