Bodybuilding I Repeat Sets

Training Q&A [Moderated]
1

Hey guys, I am currently running the 2nd Generation Bodybuilding I Template and using the prescribed main lift progression method: “10 reps @ RPE 8. Repeat weight x 3 sets of 10 reps.”

The specific lift is the Smith Machine Incline Press.

My Recent Performance:

  • Set 1: 70kg for 10 reps @ RPE 8 (maybe 8,5)

  • Set 2: 70kg for 10 reps @ RPE 9

  • Set 3: 70kg for 8 reps @ RPE 10 (Failed to hit 10 reps)

  • Rest: 3-4 minutes between sets.

My Questions:

  1. Is this outcome normal? (i.e., is the rapid RPE jump and set failure due to normal personal/day-to-day variation, or does it signal an underlying issue?)

  2. Does this indicate too much overall set volume?

  3. Should I adjust the starting RPE? Specifically, should I choose an RPE for the first set (e.g., RPE 7) that allows me to successfully complete the target 3 sets of 10 reps?

  4. Does set failure matter if I’m still progressing overall? (i.e., if I add weight/reps next week, is the RPE/set scheme violation negligible?)

2

Sorry for the inconvenience, but where do you see this programming in the program?

3

Sorry for the confusion—I mistakenly referenced the main lift, but I was actually referring to the Second Lift in Block I / Week 3 of the 3-day template. (I am substituting the Smith Machine Incline Press for the prescribed Flat Dumbbell Bench Press).

Upon checking the spreadsheet, I realized there is actually an RPE cap listed for the subsequent sets there, which the app did not display.

However, my general question still stands regarding the programming of the first lifts (which prescribes repeated sets of 8 reps @ 8 without an RPE cap): I find that I can absolutely never repeat an RPE 8 set without the RPE creeping up. Is that rapid increase in RPE expected, or does it suggest I should lower the initial load, or rest more? (Apologies if I have misunderstood the programming here as well)

4

I don’t know that there’s an RPE cap here, as the programming as listed is:

10 reps @ RPE 8. Repeat weight x 2 sets of 10 reps

That permits the RPE to rise to whatever (within reason). Generally I’d expect a true @ 8 set to then become @ 9.5 at most by the 3rd set, assuming the second set is a repeat.

If you can never repeat an @ 8 set, that could just be a personal thing (totally possible) or the weight could be a little heavier than @ 8. I think in this specific context, I’d plan on either limiting the load on the first set such that by the last set, RPE is 9 or less. Alternatively, you can take ~ 5% of weight off the bar of the top set and do the “repeat” sets that way.

Either way would work! I just don’t like people training with compound lifts to @ 10 regularly.

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