Request for clarification on back-off sets

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1

Hello,

Some questions on how RPE is applied specifically in HLM 2.0 template and the back off sets.

1. “If the warm up that was supposed to be “6 reps @ RPE 7” feels like RPE 8, then you do not need to do an additional set, but rather you’ve already found your RPE 8 set.”

Does this actually mean that if we are prescribed with:

6 reps @ 7 (76% 1RM)
6 reps @ RPE 8 (78% 1RM)
6 reps @ RPE 9 (81% 1RM)
No back off sets

And hit 6 @ RPE 9 in the second set already, we wouldn’t do 3 sets in total?

2. In the next week, prescription for comp lifts are prescribed as

6 reps @ 7 (76% 1RM)
6 reps @ RPE 8 (78% 1RM)
6 reps @ RPE 9 (81% 1RM)
Take 5% off the bar from 6 @ 9 and do 12 reps (sets of 4-6), No Set > RPE 8

Is there a concrete example what is meant by the fourth line?

Here’s my take: Do 3x4 or 2x6 at weight of <6 @ RPE 9 -5%> and stop when RPE exceeds 8. Is that correct? Why is the rep range variable?

3. Week 5 has Squat with belt programmed with

1 Rep @ RPE 8 (90-92% 1RM)
4 reps @ RPE 9 (86%1RM)
Do 2 sets of 4 reps @ 78%

“Do 2 sets of 4 reps @ 78%”

I assume that is 78% of e1RM. Based on what do I calculate the e1RM though, the 1 rep set?

Thanks in advance.

2

I’ve found myself if this situation, and what I do is just add a set @8, just to get the volume in. Somewhere between your @7 and @9 set. For example:

Warm ups
390x6@7
410x6@9 (oops!)
395x6@8

It means do 12 reps broken up however you’d like, just make sure you don’t go over RPE 8 on any of the sets. That could be 3x4, 2x6, or 1x5@8 + 1x4@7.5 + 1x3@7.5. Just get 12 reps in.

Correct