Question about potentiation

Training Q&A [Moderated]
1

Hey team,

I’m running Hyp 1, Gen 2, and I’m in Block 2, Week 3.

For the main lifts, the prescription is typically to work up to a top set for X reps, then reduce the load by Y% for a back-off set at the same rep target.

What I’ve been noticing is that the back-off set often ends up being the same weight as one of my earlier work-up sets, and it feels significantly easier the second time around. Because of that, I’ll sometimes add an extra set or two to accumulate more work.

I understand that the program progressively increases intensity, and eventually that back-off set becomes a repeat of the top set load. As intensity climbs, I plan to drop any additional volume.

Here’s today’s bench session for reference:
(All warm-ups were superset with 10–30 red band pull-aparts)

• Bar x 20
• Bar x 20
• 135 x 6
• 185 x 6
• 205 x 3 (feeder)
• 225 x 6 @7.5
• 235 x 6 @8.5
• 245 x 6 @10 (top set)
• 225 x 6 @7 (noticeably faster bar speed)
• 225 x 6 @8

My assumption is that the back-off sets feel easier due to potentiation from the top set. I would prefer being primed for the top set so I can push it hard, and subsequently be fatigued enough so that the second set feels hard, too.

Am I missing something with my warm-ups? Would adding an overload single before the top set make sense? Or am I overthinking this?

Thank you

2

Heh, you might be overthinking this, but welcome to the club :slight_smile:

One important question that can be helpful when it comes to training related questions is, if I know ____, will that significantly change what I’m doing?

In this case, the fact that a set feels 0.5 RPE “easier” probably doesn’t matter. I suspect they feel easier due to the anchor of an RPE 10 set. I also don’t think most of your sets should be RPE 10 for the compound lifts like bench press (this likely DOES matter).

In this prescription from Hypertrophy 1, I suspect your RPE 6 set is ~ 210, the RPE 7 set would be ~ 225, and the RPE 8 set would be 235-240:

6 reps @ RPE 6, 6 reps @ RPE 7, 6 reps @ RPE 8. Do ascending sets. -8% from 6 @ 8 x 1 set of 6 reps.

I don’t think the training works better if it’s closer to failure. I don’t think an overload single is likely to be helpful for growing more muscle or helping you get more out of the training. I would try to adjust your weight selection to better match the RPEs, which you seem to have a good grasp on.