During the course of a strength block, it seems like your E1RM for your squat is probably around 630 or so on a good day (sorry if I’m underestimating your potential here, I’m just guessing).
How often are you with +/- 2% of 630 (good day)?
How often is your E1RM roughly -5% of 630 (bad day)?
How often is your E1RM -10% or lower of 630 (ugly day)?
The reason I ask is that I think it might be instructive for me to know what such a spread might look like for an “RPE pro” running a successful training block. I expect you’ll probably say that this is highly individual and variable, but I think it might still be useful to know what a reasonable expectation might be from a “case study.” If I knew what was common for you, it would probably inform me on my decisions for how I manage my fatigue in future programs.
As a follow-up question, when you are managing your fatigue optimally, how often do you feel like you are operating at 100%? Do you aim to have a really good day at least once a week? Once every other week? Once a month? Do you not track this at all? If not, how do you personally decide if you are managing your fatigue appropriately?
To the best of my estimation abilities I’m probably at 10%/70%/20% for what you listed. However, I’d reframe them as 1) Great day, 2) average day, and 3) below average day. The thing is, I probably only reach peak strength potential a few times a year and if I’m within 5% of my best…that’s good news. This is also viewed through the lens of my current best, e.g. just because I PR’d doesn’t mean I’m having a good day.
Consider this:
Last week I benched 157.5 x 5 @ RPE 7.5-8
This week I benched 162.5 x 5 @ RPE 9 - 9.5
Both are PR’s technically, as I really haven’t done a lot of near-limit 5’s on comp bench. That said, I don’t think I could’ve benched 200 (my current 1RM) so…what this a good day, average day, or below average? I’d rate it as an average day because I hit my projected numbers or close to them, but probably not an actual PR day.
For your last question, if I’m having a great training block I’ll usually have ~2 days that are great each week. Other training cycles I may only get one every 2 weeks or less. I don’t see this as a fatigue thing really, but just a reflection of my current level of “trainedness”. In short, if you have enough fitness adaptations on board, you can perform at a high level under a lot of fatigue. If you aren’t well trained, any bit of fatigue can affect you. I don’t feel like I’m at 100% most of the time I train though unless I’m getting close to a meet (hopefully).