On week 5 of GPP Endurance which is my first program after the LP (also first RPE program) and I am wondering about the exertion of RPE. Lets say I do a set at 315x1@8. When rating that set @8, should I be thinking (“if there were a gun to my head and it’s a bone-on-bone grinder, could I do two more reps?”) Or should I be thinking (“2 reps? Definitely! Bar would slow down, but I have ZERO doubt that I can get 2 more. I MIGHT be able to get 3 reps, but I doubt it”)? I feel like I might be overshooting my RPE and trying to ego lift. I know there is no way to definitively know how many reps I have in the tank, but I think I might be overestimating myself.
If anyone could further explain how to think about RPE exertion, I would greatly appreciate it!
@8 2 more reps possible (be there a gun to your head or not) @7.5 2 more reps maybe 3 @7 3 more reps
Mike Tuchscherer explained in one of his podcasts how the term “exertion” in RPE is often misunderstood. It should not be a scale of how hard the lift is, but rather how many more reps you can do. Regardless of how hard the set was, if you still have 2 reps left in the tank it is an RPE 8. A single press @10 is nowhere near as hard as 10 reps of 3-0-3 tempo squats @8. The reason you don’t see a set @10 prescribed is because there is a very good chance that the form will break down on the last rep or two.
BTW overestimating is something that I myself have always struggled with. What I wish were an RPE 8 is not always an actual RPE 8. This is where a good coach is worth their weight in gold.
Generally, it’s in relation to a absolute grinder as in there is no way you could do another rep. However, I think technique is a consideration here too. Mike T has referred to the 80% rule here. If your technique is about 80% good, then it’s fine. If there are more serious technique issues I’d include that in your RPE rating. In that case, maybe tick it up a .5 to 1 point.