Better understanding of RPE

Training Q&A [Moderated]
1

Hello,

I’ve started a new program after a year of messing around, namely Powerbuilding, and I am unsure on how to approach things moving further considering my past lowback issues.

I have used the first block to get back into high intensity training and although everything felt good and numbers are somewhat back to what they used to be, the first day of the second block hit me hard. By that I mean that the prescribed numbers based on calculus, mainly on deadlift, felt overshot by a long mile. And I am starting to question my understanding of RPE. I’ve always used it as more of a RIR than effort rating and although it felt fine, today I could barely breath after a 6rep RPE6 (and I know for certain I can move the weight as I have before), which is why I stepped back a little as I do 't want to rush into another injury relapse.

My cardiovascular has alway been bad, resting HR sitting on the higher end (80-85).

My question is if I should base my ratings more on how I feel cardio wise where needed (mostl deadlift and variations) or stick to it and wait for addaptation?

Thank you!

2

RPE can be used as a scale for pretty much any parameter, e.g. reps in reserve, breathing rate, and so on. In our templates, we use it as RIR in multi-rep sets, and our own custom scale for single-rep training. In either case, the calculator SHOULD NOT TELL YOU THE WEIGHT to load on the bar. Rather, it gives you rough targets to work towards, though how you feel supersedes what the calculator says. If you were unable to complete more repetitions due to shortness of breath on this particular day, I would rate the RPE the same as if you were unable to complete more repetitions due to strength. I would expect your strength to oscillate up and down week-to-week, but trend up over a longer period of time. I would aim to be conservative with what you load on the barbell.

3

Thank you for the fast answer.

It has indeed been oscilating, always has, but always got to where I wanted.

But yea, I will rate the RPE based on more than just reps from now on, in particular for deadlifts where it seems to exhaust me.