I’ve been lurking for awhile, but the time to ask a question has come. I’ve looked around but I can’t really find an exact answer.
I’ve recently finished the 12 Week Strenght template with great results and now I’m on the 7 Week Hypertrophy (4day V2.2) one. I’m always trying to go in with target numbers, but since I’m not used to this kind of volume, it sometimes feels off, especially on the last sets and usually on deadlift (and variations of it). Since I’ve just finished W3, let’s take day 2 as an example: the prescribed work load for CDL is 6 reps @ 6, 7 (x2), 8 (x2). Is the weight supposed to stay the same for RPE 7 (and 8) on both sets or you are supposed to decrease it so that the effort feels like the prescribed RPE on both sets? My last set for DL & variations, pretty much on all days, felt like a 9-9.5 (perhaps I can make it an 8 if I am to give up on form completely or do TnG, but I feel like that would be lying to myself).
I’m going into W4 now and although I’m always positive I can hit the numbers, I’m not sure I can handle 3 sets @ the same weight for RPE8. Not on deadlift and not with good/decent form, at least.
Welcome! So here, I would certainly aim to keep your @7 weight the same. You should adapt to that weight fairly quickly. With the @8 sets, it is very possible that you will need to drop the weight a few percentage points for a subsequent set, but with time, you should be able to maintain that weight on most days, on this program, as well.
On W3 I’ve dropped both @7 and @8 by 2.5kg. The thing is, my 1@10 at the end of the 12W Strenght Template was not the best form, so perhaps I should’ve probably used a lower weight when calculating the RPEs. Well, I’ll see how this week goes.
This makes me wonder if you are using the RPE for the day or just using the calculator. If you use a weight for RPE 8 and you don’t think you still have two reps left in you FOR that set, it is not an 8 and you should adjust things based on that.
I’m not sure I understand. Before starting the program, I calculated the RPEs using the calculator and the given percentages of 1RM. Now, of course, I did this in order to have some numbers in mind when going in, but I usually adjust on the spot based on how my prescribed RPE 7 feels. The annoying part is that the numbers are fine for other lifts but the DL (I only tried the prescribed weight on the first 2 weeks after which I decreased it by 2.5kg). Using the said weight felt better on the first set (@8 I’d say), but second felt more like a 9 (perhaps from the outside it looked better, but I felt like my form was breaking on the last reps).
I’ll see tomorrow how it goes on the 3 sets of @8. I’ll try to take some footage and send it for form check.