Dumbbell Bench Rx

Training Q&A [Moderated]
1

Hi Jordan and Austin,

On some of your templates the Rx for Dumbbell bench is 70%E1RM x AMRAP, 63%E1RM X 2-3 sets of 12.

I was wondering if this AMRAP means taking the set to RPE 10. I have heard that there is not much point in pushing past RPE 8-9 during training. RPE 10 certainly seems like it is doing more harm than good for me. Also, if this AMRAP set is @RPE 9 or 10 for me, I cannot complete the rest of the backoff sets for 12 reps with 63%E1RM - i will start failing before the 12th rep, even with 3 mins rest.

So is the intended idea to just take the 1st set to RPE 7-8?

Thanks:)

2

Yep, pretty close to failure here, if not failure. How many reps are you getting on your 70% AMRAP set? Either way, I’d reduce the load further for the back offs to get the prescribed reps.

3

Yesterday I got 70% for 12 @RPE 10 on the incline dumbbell press, then went down to 63% and got 11@ 10 and then 9@ 10. The pump was gnarly though!

4

Yep. I would just go a little lighter there.