Quote (SBD @ Jan 15 2018 10:10pm)
Fatigue % is not being used, load drops and repeat sets are used on different days.
So repeat sets i should be finding the exact load and repeating it and load drops i have more varying option is what im understanding?
Ok so you are not monitoring fatigue over ther week with %. How do you do it? MRV style? (w1: Easy, w2: Med, w3: med, w4: Hard)
Load dropIf you Load drop you should do ''workup'' sets:
Ex: 5 reps @8 10% load drop
Warmups
...
5x 315 @5
3x 365 @6
3x 385 @6.5
5x 405 @7.5 (At this point you can take the 10% drop on your estimation of your RPE 8 (#1) or proceed to do another set(#2))
#1
415x0.9=373
5x 375 @7
5x 375 @7.5
5x 375 @7.5
5x 375 @8 Stop
#2
5x 415@8
5x 375 @7.5
5x 375 @7.5
5x 375 @8 Stop
If you overshoot (5x425@8.5) you load drop on your estimation of the RPE 8.
RepeatYou pick a % of fatigue/volume to to help you gage the increase in RPE you are looking for.
RPE----Fatigue/Volume0,5---2-3% Low volume
1-----4-6% Medium volume
1,5---6-9% High volume
2-----9-12% Really high volume
Warmups
...
5x 315 @5
3x 365 @6
5x 385 @7
5x 385 @7.5
5x 385 @7.5
5x 385 @7.5
5x 385 @8
The increase was 1 RPE point. It should take 4-5 set. 2 point could be super long depending your work capacity.
Quote (cloudkicker @ Jan 16 2018 09:47am)
RPE is stupid
U stoopid boi!
This post was edited by Aube on Jan 16 2018 06:27pm