How to warm up to a single @ RPE 8

Training Q&A [Moderated]
1

Hi BBM,

I am currently running the beginner template and have started block 3 which includes singles @ RPE 8.

I was wondering how many sets I should be warming uo with and with what rep ranges. Additionally, what should the RPE of the final warm up set be? I feel that if I were to go for a single @ RPE 7 for example I would not be able to lift the same amount of weight for a single @ RPE 8 as if I were to go slightly lighter during the warm up.

What I have been doing this week is on the bench press for example is:
20 kg (empty bar) x 8 reps
40 kg × 8 reps
60 kg × 6 reps
75 kg × 3 reps
85 kg × 2 reps
95 × 1 rep (felt like an RPE 6)
105 kg × 1 rep @ RPE 8

2

Hi,

This topic has been discussed lots of times here on the forum. You’ll find a bunch of threads here:

https://www.google.com/search?&q=How…rbell+medicine

It was also covered here: What is RPE in Lifting? (Rate of Perceived Exertion Explained)

3

Great, thank you for the great resources as always!