Hi Austin/Jordan,
For the Day 3, supplement bench exercise, the prescription says:
8@7, 8@8, then repeat 8@8 x 2 sets (this is from weeks 3-5).
I find when doing this, my results are 8@7, 8@8, 8@9, 8@10. This is because I’m keeping the weight constant for the prescribed 3@8 sets.
My question is whether I should be adjusting the weight downwards to keep the RPE @8 for the last 2 sets or keeping it constant despite the RPE rising?
Eric
This particular approach is designed to repeat sets at the RPE 8 load. I would ensure a 3-4 minute rest and let the RPE do what it’s going to do. I would keep the weight the same.
Great, many thanks for clarifying!
Though unlikely to happen for most, would that still be the recommendation if they fail to get the whole 8 reps for a backoff set or two?
Based on my limited understanding the answer is yes. Rest longer, or maybe evaluate if the RPE is correct. In other words, you should be able to get it done.
Yes, but in that case I would not go all the way to failure on the back off sets. I would stop a rep short. I’d also investigate rest period length and the rating of the initial set.
Thanks for the reply.