Need help pls with a confusion about Hypertrophy I

Training Q&A [Moderated]
1

Hi Docs/Coaches,

Just started Hypertrophy I template this week. A very quick and specific question about this exercise prescription:
Flat DB BP: 70% e1RM x AMRAP x 1 set, 63% e1RM x 12 x 2 sets.

I have no idea about my e1RM for the stated exercise, how should I go about selecting the weight for this workout? I wouldn’t have sweat too much about it usually but noticed that the same prescription applies to other future exercises for which I have no clue about the e1RM either. I did the exercise above assuming it would be a weight that I could do 15 reps @10, but then failed to hit 12 reps for the subsequent sets after reducing the weight by 10%. Soooo probably I’d need to check with you guys about the correct way to do this.

I checked the instruction PDF and did a quick search in the forum, didn’t find any answers or discussions. Please throw a link at me if this has been discussed somewhere before.

Thanks so much in advance!

2

AZ,

Thanks for this. So, in general 70% is somewhere between a 10-15RM. If you did a 15RM and then were unable to do 12 reps at a 10% lower weight, I think that it just speaks to an unfamiliarity with that rep range. I’d just aim to be a bit more conservative with the back off sets in that case, e.g. taking 15% off for next week, then 12% the week after, then 10% the week after that.

-Jordan

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