Understanding plate weight increase... Newbie

Training Q&A [Moderated]
1

I have questions about loading the weights for each session. I think I have a handle on RPE, but I have a question about the increase between sessions.

Back Squat Day 1
4 reps @ RPE 6 x 1 set
4 reps @ RPE 7 x 1 set
4 reps @ RPE 8 x 1 set

Say I did

4 reps @ RPE 6 x 1 set @ 200lb
4 reps @ RPE 7 x 1 set @ 225lb
4 reps @ RPE 8 x 1 set @ 235lb

My question is, say my last set above
4 reps @ RPE 8 x 1 set @ 235lb felt like dead on RPE8.

  1. How do I approach my next squat workout when it comes to weight increase? The next workout is

Back Squat
7 reps @ RPE 6 x 1 set
7 reps @ RPE 7 x 1 set
7 reps @ RPE 8 x 1 set

  1. I increase the weight for each set based on what? Is everything adjusted based on my first set 7 reps @ RPE 6 x 1 set?
  2. Do I base everything on my last set of Back Squat Day 1?, 4 reps @ RPE 8 x 1 set @ 235lb?

4 reps @ RPE8@235lb…
7 reps @ RPE 6 x 1 set would be 200lb
7 reps @ RPE 7 x 1 set would be 207lb
7 reps @ RPE 8 x 1 set would be 214lb

But I really haven’t increased any weight amount. Do I now assume I can do 4 reps @RPE8 @ maybe…240lb and adjust everything from there?

Thank you for your time. I hope this makes sense.
Niv

2 Likes
2

Nivlaek,

Thanks for the post!

To answer your questions:

  1. If the repetitions increase, it is unlikely that you’ll be able to add weight to the bar from the previous session. Rather, the idea would be to add weight to the exercise when all other variables stay the same, i.e. reps, sets, ROM, exercise selection, rest periods stay static- which occurs week to week on the beginner prescription, not session to session.

  2. We would advise you to increase the weight you handle weekly based on the previous week. On the first week, you’ll feel out your set @ RPE 6, then add weight from there to hit your other RPE targets.

  3. You can use the first day to give you targets to shoot for on the other rep ranges, e.g. the sets of 7 and 10. That said using multiple different rep ranges will allow you to triangulate your strength and more accurately predict your e1RM, which you can then use on next week’s workouts to give you a ballpark to shoot for.

Finally, I would recommend reading the associated text if you haven’t yet, as a lot of the progression information is discussed in depth there.

-Jordan

1 Like
3

Awesome thanks just the info I was looking for.

4

Yes, Thank you very much!
I made a little Google Sheets page for each lift with reps on the left and RPE across the top. Then I just fill in the weight at the correct reps/RPE.