I’m doing the Low Back Pain Template. I’m on Week 5 and noticed it says: “8r@RPE 4, 8r@RPE 5, 8r@RPE 6 x 2 sets. 8r@RPE 7”. This seems like a lot of reps! How would I go about this? Should I do RPE 4, 5 & 6 and start over again for the second set…and then do 2 sets of RPE 7? Or should I do both sets of RPE 4 and then both sets of RPE 5, etc.
Secondly, I seem to be struggling with figuring out what weight to use. Some days I feel like I’m going too heavy and other days I’m worried it’s too light. I’ve only really done linear programs and percentage based programs off of 1RM so I find myself wanting to increase the weight every session so I can improve. I’m thinking that I may be doing it wrong though. How does one figure out just how many reps are left in reserve without overdoing it? Thanks!
You may want to check out this article on RPE to help with the concept and implementation. What you are describing in the second part of your comment is totally normal. As time goes on, you’ll shift focus to the process and not being completely married to the only positive outcome is increased load lifted.
8r@RPE 4, 8r@RPE 5, 8r@RPE 6 x 2 sets. 8r@RPE 7 - Ultimately, the lower RPE sets are meant to constrain chasing numbers and implies being well below max efforts. Additionally, we expect folks to layer in their symptomatic experience into load selection so initially loads may be limited by experiencing symptoms rather than fatigue, no worries, it won’t always be that way.
If you are not used to this level of volume, completely ok to drop a top set, example one of the RPE 6 sets or the RPE 7. Finally, there may be a bit of miscommunication here. 8r@RPE 4, 8r@RPE 5, 8r@RPE 6 x 2 sets. 8r@RPE 7 is calling for a single set of 8 reps at RPE 4, single set of 8 reps at RPE 5, two sets of 8 reps at RPE 6, and a single set of 8 reps at RPE 7.