I might be over thinking this… but I read through all the text and watched the videos and I’m still not certain on a few things. Two questions:
#1 In the text at the top it says “For example. Week 2, Day 1 would be Competition Squat for 1 rep @ RPE 8, followed by 5 repetitions @ RPE 8 for 5 sets.” Which does not match the volume guidelines below which say “1 @ 8, -20% from single for 25 reps (5 sets of 5)*” / “Single @ 90-93%, Volume @ 70-74%”
Is the example up top an oversight? Minus 20% from the single @ 8 and 5@8 are not the same thing. The math doesn’t work out using the RPE/E1RM chart:
e1RM
360
1@8
332
-20% from single @8
265
5@8
291
Or am I missing something here? Just want to make sure I’m not supposed to being doing 5 sets of 5@8, as that would be a significant difference in stress level.
#2 In the text at the top it says: “If the RPE prescription is “@9”, then the back off set(s) should be performed at 5% lighter than the top set @9”
Are there always back off sets for the supplemental lifts with more than one prescribed set @9 or only when there is an asterisk (weeks 1-4 / odd number)?
1)The back off works at the -20% is correct and they may not feel like RPE 8 (maybe much less), but towards the end they probably will.
Most of the weeks that do not have a deload have supplemental lifts with multiple sets, which should be RPE 9. By definition, it’d be very difficult to repeat sets @ 9 (if the @ 9 rating was accurate).
Jordan, on the competition lifts in this template, I think I understand the instructions for the back off sets to be ended when a set goes over RPE8, no?
Are you referencing the -20% sets? Those should be done at that weight and for all the reps prescribed. It would be pretty unusual for the RPE on those to get to a 9 in this case. If that was happening, I’d assume your single was way over RPE 8.
Thanks, Leah. Yes, I was referring to the first 9 weeks which is based on a percentage backoff of the single. I would agree that it seems to all calculate out at below RPE 8 but that is what the asterisk denotes in the template overview should it exceed that RPE.
So the asterisk indicates that if you are over-shooting the RPE, you take weight off the bar to complete the reps. That means you always complete the reps indicated, but if needed you lower the weight. The set does not end when you reach the RPE, but when the reps are all completed.
*Take 3- 5% off bar after @ 9 set to keep RPE @ 9.
Leah, I think the confusion on several of the templates (at least in the 2017 master bundle that I have) is that an asterisk is used in various spots within the same template with two different descriptions of what it means.
For example, on the 12-week template, it’s used in two different columns. One is for the supplemental lifts you are referring to, which has the RPE 9 instructions underneath. I think that one is easier to follow since the reference is right beneath the column.
But in the introduction to the 12-week template, it says:
“You’ll note that some of the volume/rpe prescriptions have an asterisk * by them. This denotes that one should STOP AND MOVE ON to the next exercise once the RPE of a given set climbs ABOVE the prescribed RPE.”
Then the first place the asterisk occurs in the template is for the competition lifts in weeks 2-9, so one would think that is what it is referring to. That’s confusing since there is no RPE prescription at all for that competition volume work, so it makes little sense that the asterisk is there at all. It made me wonder if the RPE referenced by the asterisk is for the single. It sounds to me from your response that the quoted blurb above, as well as the asterisk on the competition lift volume, could be removed entirely for clarity’s sake.
I don’t mean to be overly critical here, b/c the templates are fantastic and eye opening for me, but there are a number of spots that could benefit from some cleanup. From what I can tell, much of the wording was likely copied/pasted between them, but not edited sufficiently such that it fits contextually with the respective programming underneath. I assume they were just missed in getting the templates ready for release, but it would be helpful if they were cleaned up a bit.
I mean this feedback constructively for you guys. I REALLY like the templates.