After a training cycle (e.g. BM template) we will typically use the 3-week taper cycle and end with a simulated meet (home gym, wife and I). After that I try to use the RPE Calculator (found in say the Powerbuilding template) with my 1 rep max to determine some new weights at certain RPE and rep ranges in order to start the new cycle. For example, max of 325# of squat would give a weight of 255# for 6@8.
Yes I do understand RPE-to-reps-to-% conversion is not perfect and really RPE guides a workout and not numbers (i.e. do not just add 5lb each week) but I am wondering why I generally am not close to what the calculators say. I may really only be able to get 230-240# at the example 6@8. Maybe less, or if I can then I can’t sustain it more than a week or two. I do know there will be some difference in a first set of squat for a 6@8 vs a fifth set of squat at 6@8. Maybe the calculator estimates a fresh set?
My thoughts for the cause are either work capacity or form? I feel like I am cognizant of both. What are thoughts and using these calculators to judge performance? Thanks!
I don’t have the calculator you’re talking about, but I’ll assume it’s the same as virtually all the other RPE calculators and charts (based off the numbers you gave, it is). That doesn’t strike me as being particularly far off. The calculator estimates a set in the same conditions. In this case it is a fresh set, after a 3 week taper. The entire point of the taper is to get a short term performance boost, it’s not surprising you can’t quite reach that level regularly in training.
Hmmmm, sounds like there are a lot of things potentially going on here, but one that stands out is that you might the peaking and testing far too often. Using a 3 week taper after each template is more frequent than I’d suggest, so yes you are then cutting down your work capacity potentially with these peaks.
And then I generally think it’s common to have the first couple of weeks at a new rep range, like your example, to be a bit off from the RPE calculator, but then you should pick up some progress and get closer again.
And then finally, if your RPE is generally overshot leading into the peaks, this can artificially bump your RPE targets up and then you see that drop again later as you can’t sustain the on-going overshooting.
You were just peaked for your test day/mock meet. The objective of a taper in this context is to shed accumulated fatigue that may be masking your peak strength for a 1RM attempt. You basically altered your programming for a few weeks to train yourself to lift as much weight as possible for one rep. Thus, your work capacity and ability to display strength in higher rep ranges (especially across multiple sets) is inherently going to be a little lower after peaking and it’ll take some time to build that back up. It’s pretty normal to feel a little weaker, out of shape, and even have some DOMS the first couple weeks or so after a meet or test day when you start incorporating higher rep ranges and volume into your training.
As an aside, I probably wouldn’t recommend truly testing your maxes after completing every 8-12 week template.
Edit: waited a few minutes to hit post on this reply and didn’t realize you got two that basically said the same thing already lol.
@Dbg I would suggest only testing 1-2 times a year, unless you have another reason to do so. Most competitors do not test more than 3, I’d say. 4-6 comps each year would equal quite a bit of “lost development” training time when you consider any taper/peak and post-meet recovery.
I’m not sure I really understanding your calculator comparisons, so some concrete numbers compared to the training prescription might help. It’s normal and expected to lift MORE on a test day, provided you are taper and allow some of that accumulated fatigue to dissipate. That’s the goal of a taper, to push your testing numbers a bit higher than you would see in everyday training.