12 Week Strength Volume Clarification

[Michael_Supples]

Jordan: Tried to PM you, but, for good reason, you don’t receive PM’s. Feel free to PM me back and delete this if you don’t want the info below to be publicly available.

Quick clarification on the volume prescription in 12 week strength. You mention: “Week 2, Day 1 would be Competition Squat for 1 rep @ RPE 8, followed by 5 repetitions @ RPE 8 for 5 sets.” However, in the outline you list it as “1 @ 8, -20% from single for 25 reps (5 sets of 5).” Wouldn’t those volume sets as 80% of the 1@8 be sub RPE8, at around 73% of the 1RM? That seems to align with the percentage guideline of “Volume @ 70-74%”, but contradicts the explanation of 5 reps @ RPE 8 for 5 sets.

So for example for a true or estimated 1RM of 400lb, the 1@8 would be around 370lb and the volume would be 5x5 at 295lb (80% of 370lb).

Just want to make sure I’m not missing something before I drive myself into the ground with this beast.

Thanks! Michael

[Jordan_Feigenbaum]

@Michael_Supples

Quick clarification on the volume prescription in 12 week strength. You mention: “Week 2, Day 1 would be Competition Squat for 1 rep @ RPE 8, followed by 5 repetitions @ RPE 8 for 5 sets.” However, in the outline you list it as “1 @ 8, -20% from single for 25 reps (5 sets of 5).” Wouldn’t those volume sets as 80% of the 1@8 be sub RPE8, at around 73% of the 1RM? That seems to align with the percentage guideline of “Volume @ 70-74%”, but contradicts the explanation of 5 reps @ RPE 8 for 5 sets

Given that 1 @ 8 is ~90-93%, -20% from there would be 70-73%. 5 @ 8 is typically ~80%. The first few sets of 5 will probably be < RPE 8, but the last few will be close.

[Awk1993]

@Jordan_Feigenbaum

Given that 1 @ 8 is ~90-93%, -20% from there would be 70-73%. 5 @ 8 is typically ~80%. The first few sets of 5 will probably be < RPE 8, but the last few will be close.

This is interesting. ~74% is about the weight of a 10RM from the table. So the first set of 5 should have at least 5 reps in the tank. Given that you’ve said repeat sets of RPE 8 aren’t supposed to raise the RPE, why are repeat sets of ~@5 raising it? And when you refer to “5 repetitions @ RPE 8 for 5 sets” in other places (e.g. The Bridge), are you talking about this level of intensity or 5 actual ‘2 left in the tank’ sets?

[Jordan_Feigenbaum]

@Awk1993

This is interesting. ~74% is about the weight of a 10RM from the table. So the first set of 5 should have at least 5 reps in the tank. Given that you’ve said repeat sets of RPE 8 aren’t supposed to raise the RPE, why are repeat sets of ~@5 raising it? And when you refer to “5 repetitions @ RPE 8 for 5 sets” in other places (e.g. The Bridge), are you talking about this level of intensity or 5 actual ‘2 left in the tank’ sets?

See, this is an issue with me making a general blanket statement and taking it out of context. Things aren’t terribly simple here.

In general, for a few sets (<3), one can repeat sets ~@8 without much change in RPE unless rest periods are shortened significantly.

In general, for many sets (>3) - particularly after a high intensity single- the fatigue (or perception of) will increase slightly.

I also doubt anyone first set after the single could be rated @5.

For the bridge, which is a different program than the 12 week strength program, we mean what is written, e.g. 5 @ 8 is 5 reps with ~2 reps left in the tank.