Beginner RPE struggles

Training Q&A [Moderated]
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Hey all, I’ve been working through the free beginner template coming from a LP google sheet I found online. I’m interested in getting the power building program but wanted to get used to RPE based workouts first. So far I’ve watched Alan’s video, listened to people talk about reps in the tank and watched training content where people use a calculator to Calc a daily 1RM and base the RPE off those stats. I’m having a hard time distinguishing between a warm up set and a working set. I’m also having a hard time determine which RPE Im at. 3 to 9 is obvious, but 6 to 7 is … nuanced? I’ve kind of just kept the same weight on the bar and got the reps in. Should I be using a calculator based on my last warmup set? How do you determine the difference between a 6,7,8? There might be something that explains this already. Thanks in advanced!

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Nolan,

Thanks for the post. A few thoughts here:

  1. I’m not sure what google sheet you’re referring to, but I assume you’re talking about The Bridge. I think the excel sheet, which was made by Mr. Spangler I believe, can be useful for some folks, but I also think it increases the risk of people just loading the bar with the weight listed on the template vs. using RPE.

  2. The distinguishing factor between a warm up set and a work set is arbitrary. If you personally rate that you could do 4 more reps or so with a weight, it’s a 6. If you personally rate that you could do 3 more reps with a weight, it’s a 7. If you personally rate that you could do 2 more reps with the weight, it’s an 8. The accuracy of the rating is not very important, however the precision - e.g. you using the same approach each time- is. Luckily, you can do that without any specific training.

Don’t be scared of RPE :slight_smile:

2 Likes
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Thanks for the help! Sounds like it takes a couple sessions to get used to. FYI, The programming I was using /r/nsuns Advanced that was posted to liftvault.com https://docs.google.com/spreadsheets…t?usp=drivesdk.

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Yea, I probably wouldn’t be using that program.

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Just wanted to follow up. I purchased the Powerbuilding 1 program and it makes a lot more sense now … especially with the calcuators and the Weight Selection guidelines of the .pdf were super helpful. I watched Alan Thrall’s video on RPE again and started writing down my lift poundages alog with an estimated RPE. It’s getting easier and more consistent. Thanks again for the help.