Miscalculating RPE

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1

Just started the Bridge 1.0 this week, and I’ve got what I think are 2 simple questions for the group about overshooting RPE.

  1. Say the template calls for 5@6, 5@7, 5@8. I do the 5@6 and the 5@7, and they both feel fine. But for the last set, say I’m way off and on the 4th rep, I feel like I’m at an 8 then, 2 reps in the tank. So do I stop there so that I hit the “@8” portion of what’s called for, or do I do the 5th rep and record the set as an RPE 9?

  2. Same setup, 5@6, 5@7, 5@8. Say I do the 5@6 fine, but then what should be the 5@7 set feels like an RPE 8. Do I stop there and move on to the next exercise, or do I drop down and backfill a 5@7 set at a lower weight?

Sorry if this has been covered before. I feel like it must have been, but my searches haven’t turned up any results. Thanks!

2
  1. Week 1 is low stress so I wouldn’t fret too much about going to RPE 9 for the last set, just do better next time
  2. I’d backfill the 5@7

In general I’ve heard a push for hitting the appropriate volume. Learning RPE takes a bit of time you’ll hone your ratings over time. Just look at history to help guide you.

3

Don’t sweat it, this all works its self out as you get used to RPE. If the weight you picked was too high, just finish the set, document, and adjust accordingly for the next set.

4

Mike T says always do the set without thinking of the RPE, just get the set done. Assess RPE and adjust afterwards

2 Likes
5

Definitely this. Don’t think about rpe during the set, just execute. As soon as you rack the bar, assess rpe, then go from there.

On 2), how big of a jump are you taking between these sets? If I jumped 5% or less, I’d probably treat the higher rpe as more accurate, and treat the 6 as my set @7. If I took a big jump, I might backfill to make sure I hit my volume goal for the day.

6

For myself, during the bridge 1.0 I’ve noticed that sometimes my “RPE 7” set following an “RPE 6” set feels almost the same, but the “RPE 8” following that will feel significantly harder/more accurate. I’ve learned not to worry overly about the first couple of sets ramping up to the work sets, but to pay close attention to all my heaviest work sets (e.g 4 x 5 reps @ RPE 8). Personally I feel that I’m reasonably accurate at estimating RPE 8-10, but anything below 8 is a little woollier.

You get better at it with more practice.

7

Thanks all for the input. I practiced noting RPE all through SSLP, but there it was after the fact, not prescriptive. Definitely still a learning curve to go through here…

8

If you’re trying to hit a 9, find the 7, then add 5%. That will most likely bring it to an 8. Add another 5% and that weight will be your work set

9

I think it’s common to overshoot. I’m pretty sure I did. I 'm just starting the 2nd week of Bridge 1.0 and it’s kicked my ass so far. I tried to use my estimated maxes after running Madcow 5x5. I’ve had to back off of the weight a little. Plus, I haven’t performed close grip bench in a couple of years. I had no idea where to start on that. Luckily, I think I got fairly close and can adjust from last week. There is certainly a learning curve with RPE.