1 Squat 5 reps x 1 set 195kg a Rate RPE This set should feel like RPE 7 or that

1 squat 5 reps x 1 set 195kg a rate rpe this set

This preview shows page 17 - 20 out of 36 pages.

1.Squat 5 reps x 1 set @ 195kg. a.Rate RPE. This set should feel like RPE 7, or that you have 3 repetitions “left in the tank” at the completion of the set.b.If this set feels significantly harder than RPE 7, e.g. RPE 8, then we’d recommend a smaller-than-plannedjump for your next set- Maybe 197.5 instead of 202.5, for example.
c.If this set feels significantly easier than RPE 7, e.g. RPE 6, then we’d recommend continuing the plannedjump to 202.5kg for the next set. 2.Squat 5 reps x 1 set @ 202.5kg a.Rate RPE. This set should feel like RPE 8, or that you have 2 repetitions “left in the tank” at the completion of the set.b.If this set feels significantly harder than RPE 8, e.g. RPE 9, then we’d recommend moving on to either the prescribed back off sets the next exercise, depending on what is programmed. In this example, the lifter is supposed to work up to a set of 5 reps @ RPE 9 and there are no back off sets. In this scenario, we’d recommend moving on to the next exercise. c.Alternatively, if this set felt only a little harder than RPE 8, say RPE 8.5, then we’d recommend a smaller-than-plannedjump for your next set- Maybe 205 instead of 210, for example. d.If this set feels significantly easier than RPE 8, e.g. RPE 6-7.5, then we’d recommend a larger-than-plannedjump to 212.5kg for the next set instead of 210kg. e.For this example, let’s assume that the set of 5 @ 202.5 felt like RPE 8.3.Squat 5 reps x 1 set @ 210kg. a.Rate RPE. This set should feel like RPE 9, or that you have 1 repetition “left in the tank” at the completion of the set.b.If this set feels significantly harder than RPE 9, e.g. RPE 10, then that represents an overshoot and we’d recommend moving on to either the prescribed back off sets ORthe next exercise, depending on what is programmed. In this example, the lifter is supposed to work up to a set of 5 reps @ RPE 9 and there are no back off sets. When back off sets are programmedand you overshot your top set, you should calculate your back off sets off a lighter weight that would’ve (likely) approximated the target RPE.c.In this case, if a lifter squatted a set of 5 @ 210kg and it felt like RPE 10 (max effort), we’d estimate that their RPE 9 set should’ve been ~205kg. If back off sets had been programmed, then we’d calculate them from the lighter weight and not the overshootd.If this set feels significantly easier than RPE 9, e.g. RPE 7-8.5, then we’d recommend a small increaseto obtain the proper RPE 9 weight, perhaps 212.5 or 215kg in this example. The take-away here is that we should use the target weights as guides for the day’s work. As we gather more and more feedback from each set, we can adjust on the fly as needed. While we would prefer that you hit each prescribed set as written, if you happen to overshoot and skipa set (e.g. your planned RPE 8 feels like RPE 9) then we recommend moving on with the rest of your workout and NOTgoing back to hit the missed set. Conversely, it is OKAYif you have to do an extra set or two in order to accurately hit the correct RPE.
OR
.
Please see the section titled “Weight Selection” for a more in-depth discussion

  • Left Quote Icon

    Student Picture

  • Left Quote Icon

    Student Picture

  • Left Quote Icon

    Student Picture