Rpe

alright,
I have read through the bridge three times now and I am excited yet nervous (same feeling?) by the thought of using RPE (I’m still finishing out my SSLP). It just seems too good to be true, how did everyone gauge their first workout after LP? Has anyone noticed or worried about strength loss the first time with RPE? It feels like a whole new world has opened up with this, strange sounding I know, not having an actual solid number goal every workout almost intimidating. Also how do you know if your not being honest with your RPE, you know the days headed into the gym really not wanting to train, seems like this would be an easy out; “well it felt the prescribed RPE”, but was it really? Just some initial thoughts that I had and would love some feedback.

You may see some initial changes in performance, demonstrated by having less weight on the bar, but it won’t last long and I would expect your performance and in particular your form quality to increase as you continue to cue yourself.

The best way to contextualize rpe is by looking at it as the ideal tool for training longevity, which is what I believe we should be caring about. The LP is all about the next workout or the next week. But what you do next week pails in comparison to what you are doing next year, in 5 years, 15 years, and the fact that you kept training. Rpe insures that the stress you place on your body for that given session is always appropriate, no matter your goals.

Get excited, because training is about to feel a whole lot better and make a whole lot more sense. Many gainz to come.

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I like tfranc’s take on it! RPE feels more sustainable, less macho.

I grossly underestimated RPE to start, as in I put too much weight on the bar and ground it out. Then, I swung the other way and went too light for a while. It wasn’t until I got into singles @8 and then back-off sets that it truly clicked for me.

Haha, and then you will inevitably swing one way again… and then the other… LOL.

So just thinking on this more, and this has to be getting out of the mind set of sslp, but how do I know if I’m getting stronger when the weight isn’t going up workout?

You will still get stronger, and weight will still go up. If the warmups feel lighter than last week, you will use RPE to auto-regulate up. If you don’t auto-regulate up, your RPE’s will come in under target, and that data will tell you that the next week you need to plan on increasing.

My failing early on was that I was waiting for it to ‘get easier’ before adding weight. Now I start every session planning to add weight and keep being surprised that it’s not getting harder.

Some days I get to the @8 set with 5/10/whatever more than last time and find it easy, so I add even more than I was planning to get to the @9 set. Other days the @8 set turns out to be the @9 set. Just roll with whatever your body tells you!

Here’s some “que’s” I collected when I was nervious about RPE in the bridge that may help you in gaging what RPE that last set was.

https://forum.barbellmedicine.com/forums/unmoderated-forums/training-discussion/2094-rpe-cues-list-work-in-progress

Thanks that helps and I’ll use it next training session. Did my first day of the bridge today. Reviewing in my mind after I think I undershot my squat, overshot the rackpull, but the close grip bench felt pretty good but I think that I undershot the last set @9. Should the weight fluctuate on the different variations much?

So, you should go into a workout with a goal for the weight on the bar. It should be based on previous experience and using the RPE chart for guidance. RPE just gives to the ability to adjust if need be.

As you’re finishing your LP, I’d starting noting what you think the RPE’s are for your working sets. This will give you some information for when you get into the Bridge.

Lastly, I’d check out this RTS video. What People Still Get Wrong about RPE: https://www.youtube.com/watch?v=HvRx2YZTcbQ&t=246s

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