Quote (Darkman @ Dec 8 2014 09:19pm)

I shoot for 5% fatigue nowadays

The issue I think was my first work set is sometimes still a warm up

Ever feel that your second or third place work set is actually easier than ur first?

That can throw off your initial RPE9


Edit: what I mean is ur first heavy set could be RPE9 100 kg 6 reps

But if u didn't drop the weight u might actually get 7 reps at 100kg, still at RPE9

Quote (Darkman @ Dec 9 2014 08:19am)

I shoot for 5% fatigue nowadays

The issue I think was my first work set is sometimes still a warm up

Ever feel that your second or third place work set is actually easier than ur first?

That can throw off your initial RPE9

Quote (Darkman @ Dec 8 2014 09:32pm)

Eh ofc u work up to it

Perhaps once you hit RPE9 you could try it again to see if that was a true RPE9, then lower 5%

Quote (Darkman @ Dec 9 2014 08:32am)

Eh ofc u work up to it

Perhaps once you hit RPE9 you could try it again to see if that was a true RPE9, then lower 5%

Quote (PowerliftingToWin Ebook)

What if I get the wrong RPE?
One final issue that I want to address with RPE is that of overshooting and undershooting. In other words, if you’re prescribed @9, and you go to @8 what should you do? What about @10?

Undershooting
If you undershoot a full point on the RPE scale, you should do another set. That is, if your top set is only @8, do another top set with a bit more weight.
If you get within half a point, that’s acceptable. In other words, if your top set is @8.5, don’t do another set.

Overshooting
If you accidentally go to @9.5 or @10, you definitely need to stop there. If you are in the middle of a set, I would always recommend trying to get the
prescribed reps unless your last rep was @10. I don’t want you to purposefully fail. I do want you to try and get your reps and then measure RPE after the fact.

Back-Off Sets When You Get the RPE Wrong
If you undershoot or overshoot, the major implications are on your back-off sets. For your back-off calculations, use the weight that you think you should have
used to get your original prescribed RPE. While you can bust out the calculator and figure everything out, I’d recommend just using common sense.

Let’s say you were supposed to get @9 for your top set. If you got 405x3@8.5, take your %s off of 410-415 or so instead. Do back-offs until @9 as you were prescribed.
If you got 405x3@10, you’re going to need to make a bit more substantial adjustment. In this case, you’d probably want to base things off around 385-390 or so.
Again, you can calculate all of this precisely with the RPE Chart but you should be able to get close enough just using your best guess.

Quote (BeastOf_TheEast @ Dec 9 2014 12:24am)

can u guys put into simpler terms how i can use this lol this sounds like something that would really help me

Quote (Darkman @ Dec 8 2014 09:37pm)

For instance lower body day:

Squats first, auto regulated to 5 reps at RPE9

RPE9 is you have 1 rep left in the tank (this can be hard to judge, which is what I'm discussing now)

100 kg x 5
120 kg x 5
140 kg x 5
150 kg x 5
160 kg x 5 (with 1 rep left in the tank) = RPE9

Then lower by 5%

And keep doing sets of 5 reps till you hit RPE9 again at the lowered weight

On good days you will do many sets, at a highish weight

On bad days you will do a lower weight, with less volume, hut still be 'trying' hard

Quote (Darkman @ Dec 8 2014 09:39pm)

@aube i get what ur saying but can you honestly say u've never had a 3rd work set of squats feel easier than ur first work set

Quote (Darkman @ Dec 9 2014 08:39am)

@aube i get what ur saying but can you honestly say I've never had a 3rd work set of squats feel easier than ur first work set

Quote (Aube @ Dec 9 2014 12:44am)

Yes that's why I said that it's hard to start this program without overthinking if you don't have the experience with RPE.

btw 5% is low...how much do you get per Upperbody and lowerbody?

That's what you get from PIP per week (PTW intermediate program)
Squat/dead are together and bench/CG/Incline (ex: 18-27% fatigue on the bench per week when using PIP1 and same for squat/dead)

Total Weekly Fatigue
Phase Fatigue %
PIP 1 18-27%
PIP 2 24-36%
PIP 3 Week 1 36-54%
PIP 3 Week2 12-18%
PIP 3 Week 3 24-36%