I recently finished phase 1 of the beginner program and before I started phase 2, I tested my 1RMs for my lifts. I plugged those numbers into the Calculator tab on the beginner program in order to obtain the weight for the prescribed RPE and rep ranges. The problem is, there now seems to be a huge discrepancy between my actual 1RM for my squat and the calculated working weight for the particular RPE and rep ranges.
For example, my tested back squat 1RM was 300 pounds. This was a definite RPE 10 lift. According to the calculator in the spread sheet, that puts my weight for RPE 9 at 4 reps at 260 pounds . This feels way too heavy for some reason. I’m not sure where I went wrong. Maybe I just had a really good day when I tested my 1RMs.
What should I do to account for this moving forward? Drop the weight and restart phase 2, or drop the weight and continue phase 2 from where I’m at? (day 1 of week 3)
I’d recommend using the tested 1RM and any historical performance to bracket your expectations for what you should be lifting on a given session. Use those numbers to help you pick your warm up weight and then use that experience to help you determine your work set weights. Do not just load the bar with whatever the calculator tells you, rather use it as a guide.
Thanks for your insight Jordan. Much appreciated. Just to make sure I’m following - you’re essentially suggesting choosing weights based on how I feel on a given training day correct? (taking into account what I’ve lifted before) This provides for the opportunity to back off a bit on the ‘bad’ training days and perhaps push the envelope a bit on the ‘good’ training days with the hope that the weight will be trending upward over time?
Jordan, thanks again for your input. I was pretty drained mentally and physically today so I backed off the weight a bit but still got a training session in. I’m sure this isn’t ideal but I figure a less than optimal training session is better than no training session at all. In the past, I would have just skipped the training session altogether. I am very grateful for your advice.
I don’t think it’s possible to determine what an “optimal” training session is on any given day. If you hit the weights prescribed in advance by a program, that may seem “optimal” but what if you were capable of a bit more at that time? Wouldn’t lifting that weight have been optimal?
i think you may have done the “optimal” training you were capable of that day. To me, non-optimal training means there is no progress over time. Something is wrong with effort or programming in that case. It’s probably not helpful to stress over the “optimal” workout for any given day. It is more important to get a reasonable training session in, and of course it is better to train than not to train.