BP supplemental is it done as myorep or 8reps @ RPE 6,7,8,8 ?
Do we use the overview rep range or the weekly rep range ?
Follow what’s in the weekly tabs - those have the intended correct information. So you’ll be doing myoreps
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Just to check I’m doing myoreps correctly, if my bench is 84kg 1rpm so I’d use say 48 to 50kg bp x14r rack bar breath 5x then bp x5r rack breath repeat etc until I miss 5r twice . Sound good ?
The %1rm used for myoreps will vary quite a bit person to person, but 55-60% is probably a good starting point to try out for bench.
For the activation set, your main goal is to keep going until you get pretty close to failure (RPE 8). Ideally this happens in the 14-16 rep range, but if you get to 16 reps and you don’t feel you’re at RPE 8 yet, keep going. You may end up doing 17-20+ reps, but that’s fine, just increase the weight next week. For the back offs, aim for 5 reps on the first set, then keep going until you get a set of 3 reps, or until you’ve done 5 total back off sets. Examples: 18, 5, 4, 3 - done, or 14, 5, 5, 4, 4, 4 - done.
Ok cool I’ll use 46kg to start that gives me 55% of 1rpm. And I will work from there cheers.