RPE on Back Off Sets

Training Q&A [Moderated]
1

Hey,

I’m following the beginner prescription and on most exercises I’m currently working up to a set @9 then reducing that by x% and doing back off sets.

The program called for 10@9 then -5% for 2x10 on incline barbell. I did 60kg for 10@9, took off 5% to get to 57.5kg then did my sets. No RPE is stated for the back off sets, but the first set felt like 8.5 and the last 9.5/10. I know you guys don’t advocate training to failure, so I’m wondering if this is a little too high? I’m certain 60kg was 10@9 so there’s no calculation error.

Should I be working in a rough RPE range for back off sets?

Thanks,

Andre

2

I don’t have any problem with what you did here. The target RPE for back offs should be ~8-9 or so.

1 Like
3

Hello folks,

I don’t mean to hijack this thread, but I have a similar concern with the load drop protocol (but for the PB I template on Week 7).

I get the -5% load drop part, what confuses me is the cap at X sets.

  1. What if I hit the target RPE during the -5% load drop after just 1 set? Do I stop there (assuming the cap is greater than 1)?
  2. On the other hand, what if it takes me more than the cap on sets to hit the target RPE?

Thanks in advance!

4
  1. Yes.
  2. The point of the cap is for you not to do more than that number of sets.
5

Thank you!