Quick question here, on the template it states to drop the weight ~3-5% after a set @9. Does this mean drop it after EVERY set @9, or just the first one? For clarification purposes (and easy math) lets say the day looked like this:
Prescription:
4@7
4@8
4@9
4@9
4@9
SCENARIO A - Drop after every set @9
100lbs x 4 reps @7
105lbs x 4 reps @8
115lbs x 4 reps @9
(backoff 5%)
~110lbs x 4 reps @9
(backoff 5%)
~105lbs x 4 reps @9
SCENARIO B - Drop only after the first set @9
100lbs x 4 reps @7
105lbs x 4 reps @8
115lbs x 4 reps @9
(backoff 5%)
~110lbs x 4 reps @9
~110lbs x 4 reps @9
Usually one is not able to maintain the weight on the bar for sets across @9, however YMMV. On the other hand, usually one is able to maintain the weight on the bar for sets across @8.
I use a common sense approach. I take 3-5% off after the first set, do my next set, and if I reasonably feel like I can repeat it without going to a 9.5-10, I’ll repeat it, otherwise I’m fine with taking another 3-5% off.
It depends on the individual and other compounding factors.
someone who is able to sleep 8+ hours a night, eat in a caloric surplus and probably is a bit younger could handle sets across.
if you sleep 6 hours a night, have no idea what your calories are and are suffering from the stress of work, family, life and are getting a but older you might nees to find you nees to adjust the fatigue percentage. That’s the beauty of RPE, it takes individuality in to account.
Jordan has mentioned many times that you take 3-5% off after the first set at 9 only. If for some strange reason you hit @10 after that (I’ve personally never had this happen), I would just stop at that point. It’s ok to creep to a 9.5, but after you’ve hit a 10 it’s probably time to call it and keep in mind next week you might need to pull a little extra off after the 9 set (assuming you didn’t under rate your @9).