Progress on 1@8 stalling...

Training Q&A [Moderated]
1

I’m beginning to see what may be a trend. I am on the 3rd week of the Twelve Week Template. I have been adding 2-3 lbs to the lifts each week. The 1@8 has been feeling heavier than an 8 RPE, but the -20% and -17% at that weight for the 5x5 and 4x5 feels correct. What the hell? Why am I struggling with the single when compared to the other sets? This is most evident on bench, press, and DL, but not as prominent on the squat so far. Could it be that the heavy single is helping prepare me for the lighter work sets?

aj

2

Could be a few things. Here’s what I’d try/assess:

  1. You might not be warmed up for the single. You may try doing one of your sets of 5 (at the projected weight) prior to the 1 @ 8 to be fully warmed up
  2. You may have significant technique breakdown at singles compared to repetition sets, which would require fixing.
  3. You may need to hold 1 @ 8 steady for a few weeks so as not to overshoot RPE.
1 Like
3

Great suggestions. I tried doing a set a 5 first before the 1@8 and it felt a little better. I will stick with this for a bit and also hold some 1@8s steady. My estimated 1 Rep Max are going down :confused:

4

If it’s within 5% of your all time best, it’s okay to maintain over multiple weeks but if it stays down- it might signify that you need some switch in the programming variables.