Looking for some RPE programming with high volume, and back off sets. Doing PPLPPLR MTW do 3 strength exercises after my main movements (CGBP,Romanians,pendlays etc)
TFS just having some high volume bodybuilding days 8-20 rep range after my main movers

How can I setup RPE programming for 2x a week? Something like on MTW work up to an RPE 9 triple back off 85%(?) and do triples until that's rpe9?
Then TFS work up to an RPE 9 for 5 back off 70-80% and do 10s until it's RPE 9

Something like that, I just want a guideline for rep ranges/percentages for load drops

This chart is a good reference point. For me personally, its too heavy for squats but about right for bench

Pick your rep amount on the top, and pick the corresponding RPE you want on the left column,




edit: this one is better







This post was edited by Excusemem8 on Nov 8 2016 12:12am

That just tells me at RPE 9 for 3 reps I should be able to hit 89.2% of my max? I was just going to work up to an RPE 9 I've lost a ton of strength and I still can't back in a gym for another 2 weeks, so I wanted to do RPE instead of linear programming to get back to where I was. I just need a % for load drops as my 1rms are nowhere near where they used to be

you can drop as much or as little as you want


drop a higher % ~ 10% if you want to do more volume, drop a smaller % ~ 4% if you want a higher intensity lower volume day


If you were to combine the Texas Method (high volume start of week, high intensity end of week) with RPE programing


Monday:
Squat (choose 5 - 8 reps, see correspdong RPE9 %, work out the weight, hit that then load drop ~ 7% and continue hitting sets until that feels like an RPE9. If you have done 5+ sets and its not feeling like an RPE9 then you have either dropped too much, or your rest times are too high


Friday:
Squat (choose 1 - 3 reps, see corresponding RPE9 %, work out the weight, hit that then load drop ~ 3% and continue hitting sets until that feels like an RPE9


From there you can try alternating the rep range every single week (sometimes hitting 8s, sometimes hitting 7s etc) or stick with a set rep amount and try to add 2.5 kg / 5 lbs to your previous top set

Perfect, tysm!