I am starting the 12 Week Template Monday. I’ve never used RPE before but do have good 1 RM numbers because i just did a meet last Sat (Nov 18). I do find the percent estimates helpful to get me in the ballpark. My question is how is the calculator used from week to week? For example, I will base my week 1 loads off of my 1RM from the meet. How would I use the calculator after week 1 to estimate week 2? Maybe my understanding is off. I guess I don’t know how to increase loads from week to week with this program. I am use to strict percentage based programs where everything flows from the beginning 1RM.
Hope you enjoyed your meet! For week 2, you would plan to add weight, usually 2.5-5lbs, based on the RPE of Week 1. So if you planned week 1 numbers were pretty close to the RPE descriptions, ie-your 8 had solid technique, wasn’t a grinder, and you had two more reps left in you, then you’d add that weight. If you know that you had too much weight on the bar and what you tried for the RPE 8 was actually grindy and you were pretty close to maxed out, that means you overshot your RPE and you’d then repeat the weight (or drop it slightly) on week 2 to make sure you’re working with an appropriate weight.
It’s great for doing what I think you did-setting your start weights. It’s also very helpful for planning your work when the rep ranges change. You can also use it to track you e1RM if you’re not entering data into one of the BBM spreadsheets that does that for you. Tracking this e!RM can be very helpful!