Should I include @9 set working up to @10 set?

Training Q&A [Moderated]
1

When the prescribed RPE of the top set is @8 or @9 as in usual cases, what I normally do is having some lighter warm up sets, followed by @7, @8, @9[top set].

When the prescribed RPE of the top set is @10, however, I find working up @7, @8, @9, @10[top set]

either

a) has myself to decrease @10 weight down a bit (like, @9.5 weight) to complete the prescribed rep for the set,

or

b) drops the @10 set rep (normally by 0~1)

, especially when the prescribed rep for the sets is relatively high (6+). Possibly due to my poor work capacity/recovery between sets.

So on these max effort days, I’d rather do @7, @8, (skip @9), and do @10 straight ahead so that I can have rather more ‘true’ @10 weight on the top set.

I’ve preferred this way as I count on the daily top set weight to estimate my 1RM to track my training progress.

I reasoned that excluding @9 set should not matter much volume-wise, as the total volume (or tonnage) of backdown sets would be auto-regulated any way

(with increased weight on the backdown sets compared to having @9 ramp up set scenario).

Do you think it’s still better to perform a @9 set before @10, maybe because

  1. @10 weight doesn’t really matter that much (even though it is the top set weight) for tracking e1RM, as any relatively low rep sets over RPE 7 can be used instead.

  2. it is better volume-wise. ?

2

Jamie,

I’m not sure that you’re approaching this the right way, as there are now @ 7, @ 8, or @ 9 “weights” until you get there. In other words, you’re using the predicted weights to bracket your expectations - taking the real-time feedback you’re getting from the workout into account with picking your weights. I’d do an @ 9 set when working up to an @ 10 set, yes. In short, the absolute weight on the bar matters little in this context.