goat
Rated Lifter
Posts: 163
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Post by goat on Apr 17, 2013 8:27:35 GMT 10
I'm interested to hear what % of 1RM equates to various levels of RPE for different lifters.
Of course by definition this can and will change day to day, that's the point of using them in our programming, but I'm still interested in general feedback for when things are tracking well what people expect these levels to equate to.
Thanks.
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Post by jrd on Apr 17, 2013 11:25:59 GMT 10
Generally...
RPE10 - x1@100%, x2@95%, x3@90%, x4@85%, x5@80%
RPE9 - x1@95%, x2@90%, x3@85%, x4@80%
RPE8 - x1@90%, x2@85%, x3@80%
If you have accumulated a lot of fatigue then the RPE will be higher for a given percentage. The numbers above are about right when you're fresh. I have hit 5x80% and 3x90% both @10 for instance.
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gp
MSIC
Posts: 1,189
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Post by gp on Apr 17, 2013 12:26:12 GMT 10
Joel is right about the accumulated fatigue.
On one cycle of RTS, I tested 1RMs in a fatigued state, ie no deload:
Squat: x3 @10 = 91%, x5 @9.5 = 80%
Bench: x3 @10 = 90%, x5 @10 = 85%
DL: x3 @10 = 94%, x5 @10 = 85%
The next cycle, I had a mini-deload, and it worked out as follows:
Squat: x3 @10 = 87%, x5 @9 = 75%
BP: x3 @10 = 90%, x4 @10 = 85%, x5 @10 = 81% (my 5RM actually went down slightly during this cycle, but my 3RM and importantly 1RM went up)
DL: x3 @10 = 90%, x5 @10 = 82%
The slightly deloaded version looked a lot closer to Mike T's suggested chart.
I have also made the following rough observations with pausing bench and squat:
1-2 count pause = -3-5%
3 count pause = -5-10%
7 count pause = -10-15% (although I once managed to do a 7 count pause bench with 94% of my 1 rep max - must've been a good day).
PS, I think I should also add that I am still pretty raw in terms of my development as a lifter and my technique breaks down a bit as the intensity goes up (particularly squatting and deadlifting). This might explain why some of my percentages sat a bit higher in the first cycle compared to the second - my technique might have just improved.
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Post by pritchard on Apr 17, 2013 12:48:08 GMT 10
Generally... RPE10 - x1@100%, x2@95%, x3@90%, x4@85%, x5@80% RPE9 - x1@95%, x2@90%, x3@85%, x4@80% RPE8 - x1@90%, x2@85%, x3@80% If you have accumulated a lot of fatigue then the RPE will be higher for a given percentage. The numbers above are about right when you're fresh. I have hit 5x80% and 3x90% both @10 for instance. It is different for different people however. Mike and I were very different. I reckon I could hit 7 or 8 with 80%- I have done 5@10 with 86%. Its useful to work out which whether you differ and how. |
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Post by pritchard on Apr 17, 2013 12:51:19 GMT 10
PS, I think I should also add that I am still pretty raw in terms of my development as a lifter and my technique breaks down a bit as the intensity goes up (particularly squatting and deadlifting). This might explain why some of my percentages sat a bit higher in the first cycle compared to the second - my technique might have just improved. I think this is true for anyone and thats why I have emphasised the need to find the right balance between loading and volume- thats what the prep templates are all about. I think one of the dangers of RTS is the emphasis on the worksets- when the total number of lifts is an important factor. |
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goat
Rated Lifter
Posts: 163
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Post by goat on Apr 17, 2013 12:53:55 GMT 10
Great info thanks guys just the feedback i was after. I was looking for Mike's chart but couldn't find it, but i have his manual at home I'll have to dig it out.
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Post by pritchard on Apr 17, 2013 14:12:18 GMT 10
Its a really useful exercise to create your own chart. I did this and it reveals something about the attributes you possess. For example I find that 5% makes a much bigger difference for me bewteen 3 and 2 and 1 rep than between 6 and 5 and 4. Its not a consistent and uniform difference. I know others that are the opposite.
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gp
MSIC
Posts: 1,189
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Post by gp on Apr 17, 2013 14:14:17 GMT 10
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Post by webby on Apr 17, 2013 14:21:04 GMT 10
[quoe of my percentages sat a bit higher in the first cycle compared to the second - my technique might have just improved. I think this is true for anyone and thats why I have emphasised the need to find the right balance between loading and volume- thats what the prep templates are all about. I think one of the dangers of RTS is the emphasis on the worksets- when the total number of lifts is an important factor.[/quote] I think this is my biggest downfall. I warm up solely for my work sets. have definitely found that when i do the rep range for more sets leading up to the work sets i get more out of my sessions |
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Post by pritchard on Apr 17, 2013 15:17:35 GMT 10
[quoe of my percentages sat a bit higher in the first cycle compared to the second - my technique might have just improved. I think this is true for anyone and thats why I have emphasised the need to find the right balance between loading and volume- thats what the prep templates are all about. I think one of the dangers of RTS is the emphasis on the worksets- when the total number of lifts is an important factor. I think this is my biggest downfall. I warm up solely for my work sets. have definitely found that when i do the rep range for more sets leading up to the work sets i get more out of my sessions there is nothing wrong with prioritising the top sets. But I think you need to consider the balance of loading/volume. I sometimes made the mistake of focusing on the weight I hit in the top set and not so much what I hit across the whole session. Getting good volume in, particularly with weights 75% and more, will develop skill and efficiency. Obviously, the heavier you go, the less volume you will get in. For example- here is a session I did when I first started RTS: squats barx10 70x5 120x5 170x4 200x4 220x3 240x3 add belt 260x3@8 280x4@10 265x4@9 265x4@10 Thats 18 reps with 70% or more, with 12 reps at 80% or more. Here is last saturday: Squat Barx10 70x10 120x5 170x5 210x4x2 235x3x2 Add belt 265x3 280x3 275x3 265x3 245x5x3 thats 33 reps 70% or more, with 12 reps 80% or more. So I got 15 more reps overall, but with the same amount in the 80% and over range. The trade off is I don't get to handle the heavy weights I did when I was doing less volume and just working up then back down. The trick is finding what loading works for you, what rep ranges and then finding the right balance of volume and loading. |
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goat
Rated Lifter
Posts: 163
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Post by goat on Apr 17, 2013 15:47:19 GMT 10
Yeah at the right times I can hit max 5s on high 80s percent for sure.
Thanks again guys.
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Post by battler on Apr 17, 2013 17:39:57 GMT 10
I think the RPE vs % of 1RM depends so much on your prior training history, among other factors. As a rather extreme example, one of my training partners (although he doesn't do RTS) has his squat x5 @10 = 90%, and his deadlift x5 @10 = 95%. Whereas mine is more or less the same as the general guideline jrd posted at the top.
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