Dumbell Press on Powerbuilding 1.0

Just purchased and reading through the new powerbuilding template and wondering about the 3rd slot on day 3.

  1. Do you recommend a couple of warm up sets i.e. 50%, 60% beforehand?

  2. Is it meant to be an rpe 10 amrap or maybe more like an 8/9?

  3. I don’t know my e1rm for the dumbell press or my beltless press for that matter. How would you go about the first session to get a rough idea or my max?

Thanks as always for the great content.

  1. I think 1 or 2 warm up sets are reasonable. That said, if you’re warmed up and ready to go you can just jump right into the work set.
  2. It’s meant to be an AMRAP @ 10, though I wouldn’t fail the last rep.
    3)Good question. We recommend just guessing something you think you’d get 10-15 reps with. Then, do the AMRAP and go all the way to RPE 10. If you got way more than 15 reps, the weight was probably a bit light and if you were < 10 reps then it was probably a bit heavy. Adjust going forward.
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Thanks Jordan much appreciated!