The LF PB gen 2 instructions say that RPE for single rep sets is gauged slightly differently than multiple rep sets. The subjective exertion seems about the same, but the bar speed varies slightly. I don’t compete, so I can’t gauge to attempts at a meet.
It seems like single rep RPE 7/8 moves slightly faster, closer to 6.5/7.5 multiple rep RPE. RPE 9 seems the same.
Does this sound about right? I assume it’s related to fatigue costs of single rep sets being higher at a given RPE than multi-rep sets.
I think if you tracked bar speed with an instrument (e.g. Tendo unit or similar), you would see SLOWER bar speeds on the single-rep efforts than the final rep of a multi-rep set at the same RPE. That said, a lot of this varies amongst individuals, where some folks really don’t see a big fall off in bar speed until they hit a wall. I may just be projecting here…
While you may not go to a meet to compete in an organized setting, you can put yourself in a competitor’s shoes to help you judge things. Imagine you were trying to maximize the weight you squatted on a given day within 3 attempts. You can imagine how each successive rep should feel in order to go up (from 1st to 2nd attempt and 2nd to 3rd), and how the feedback from each effort would color your jump. I think I’d plan on using that feeling vs bar speed alone to help select a weight.
You’re definitely not projecting on hitting that wall, that definitely happens to me; it’s part of why I’m learning to use bar speed also.
Unfortunately I really don’t know how to get the competition mindset you talk about; my initial thought is that my 1st/2nd attempts would be slightly lower RPE than what I would normally consider an RPE 7/8, and probably stay away from a 9, so that I don’t take away from my max effort.
For example, in the program test day, which is RPE 8 → 9 → 10; I would probably hit a higher max with 7 → 8 → 10, especially on squat/bench, because of that wall. An attempt at RPE 9 would likely make me fail the RPE 10, especially on bench/squat; I might get away with it on deadlift.
It’s not really a competition mindset per se, but rather a gauge of capacity for the day like you were trying to get the most out of yourself. Usually I frame it in jumps: how many weight jumps could you make from here and still be successful.
Obviously, the size of those jumps can vary and are arbitrary, but that’s another anchor I sometimes use: how many more 5-10kg jumps can you make on the squat or deadlift, or 2,5-5kg jumps on the bench press.
7-8-10 is reasonable, so long as your 10 is successful, thus maximizing your performance for the day.
That’s really interesting and makes sense; I’ll think of that when I do the test day.
For the second block, if testing or competing wasn’t a consideration, would the 1@7/1@8 RPE gauging still be the same as you say above, or would it be a more traditional RIR/bar speed gauge? Is it more about fatigue cost in the block, vs testing 1rm?