5@6, 5@7, 5@8x3
On the 5@8x3, do you change weights with each set to maintain an 8, or start at and 8 with the understanding your last set might be a 9? Or does it not matter…
For programs like the bridge, if it says to do 5@8 x3 sets, you repeat weight across sets, it’s fine if the last set has a little RPE creep. Typically @9 sets will require you to back off the weight a little after the first set.
Thanks. I think I just make RPE based training harder than it is.
From Jordan’s Scivation Strong article:
The intensity of the working sets are at RPE 8 and 9 during this phase of training. The RPE 8 intensity rating is used for the competition lifts, allowing the lifter to use good technique while accumulating volume without “going to the well” too much/too often with too many high intensity sets. A true RPE 9 set means there’s one rep left in the tank. It also means that the next set is likely going to have a reduced load if it’s also going to be a RPE 9 because if the load was kept constant, it’s likely the next set would be a 9.5 or 10. So for the true competition lifts, I like repeated sets done across at RPE 8.
From this nugget, I determine that generally, for a true RPE8, after ~4 minutes of rest, you should be able to do the same weight and reps again for RPE8. If you get “RPE creep,” on your second set, you probably weren’t honest with yourself about the first set’s RPE. For sets 3-5+ if you are getting RPE creep, your earlier RPE assessment may have been off, or it’s possible you aren’t conditioned to the volume and 4-5 minute rest interval.
disclaimer I’ve got a whopping 7 weeks of experience using RPE for auto regulation of the load. but I’ve immersed myself in the BBM material with some review of the RTS material as well, and I’ve gotten some great feedback here on the forums on nearly the same question.
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Thanks for the info. While it’s great that the BBM crew is putting out so much free information, the large amount makes it hard to wade through or find a piece you once read.
Glad to, That’s exactly why I am not shy about asking for input on this stuff, and sharing what I’ve come across when others do the same.
I would think you just adjust as necessary to keep the RPE what is it supposed to be. If something is 5x3@8, and the second set felt like an 8.5, I think I would decide to either rest longer before the third set to make the same weight an 8 RPE or drop the weight a bit to keep the 8 RPE. I wouldn’t want it to drift into a 9 RPE. But like Serack said, we are all learning here.