Declining RPE on work sets?

[pshotsb17]

Ive noticed this strange phenomena when I train which is that my RPE declines across my work set, rather than increases, regardless of the movement.

For example, take a squat workout: I typically warm up starting with the barx10, then 60kgx5x2, 80kgx5, 100x5, 120x3, 140x3x2, 150x1, 160x1, then 140x6x4 (rxs). On the work set, I will be aiming for 8 RPE, but it will usually go something like: 9, 8.5, 8, 7. It is quite frusterating because I really would like the last set to be the first set in RPE terms.

Anybody every have this happen to them? What did you do about it? I thought about warming up longer but I am already taking 45mins for the above squat workout, for example (including warmup)

[manveer]

My guess without seeing the squats is that your form is inconsistent.

[gtl]

9 to a 7 is quite odd

I think if you went 8, 8.5, 8, 7.5 that might be somewhat normal or even 8.5, 8, 8, 7.5

Rest times consistent?

[gtl]

Also, that's probably too many warmups

Why not

barx10
60x5x2
90x5
120x3
140x1
150x1
160x1

[pshotsb17]

My guess without seeing the squats is that your form is inconsistent.

Maybe, Im no pro, and have been working on it with the technique forum. Its not really inconsistent on the work sets because Im not near failure but probably is on the heavy singles.

9 to a 7 is quite odd

I think if you went 8, 8.5, 8, 7.5 that might be somewhat normal or even 8.5, 8, 8, 7.5

Rest times consistent?

2 mins on the heavy singles and 3-4 mins on the work sets.

Also, that's probably too many warmups

Why not

barx10
60x5x2
90x5
120x3
140x1
150x1
160x1

Always thought I needed a thorough warmup. Will give a shorter version a try.

[Meshuggah]

When I did TM, on squats VD it was quite common for the 4th set to be the easiest.

Even now, on a volume intense day I may find the later sets to be easier. It wouldn't be an RPE drop of 2, maybe one. On my last OHP day, I had five sets of four and the last set had the fastest bar speed.

That being said, I'm old and beat up. I also don't do a lot of warm ups. For instance, that last OHP day was 45x10, 95x5, 135x5, then 185x4x5

Many times I'm stronger on the later sets, that's why I consider RPE to be nonsense.

[pshotsb17]

Many times I'm stronger on the later sets, that's why I consider RPE to be nonsense.

But why does that happen? That doesn't make intuitive sense to me. So should I double the number of work sets so as to get peak performance on more than 1 set?

[TimD]

First work set is always hardest for me. I find it to almost be another warmup. I'm not used to the weight and often don't get the "groove" right.
Second set is always easiest. Muscles are warm and I'm confident that I can put up the weight after success on set one.
Third is slightly harder as I'm fatigued by this point.

I have considered playing around with a heavy single as my last warmup to prevent a weak first set. Has anyone tried this?

Example:
Warmup - 135 x 5, 185 x 3, 225 x 1, 275 x 1
Work set: 255 x 5

[Meshuggah]

First work set is always hardest for me. I find it to almost be another warmup. I'm not used to the weight and often don't get the "groove" right.
Second set is always easiest. Muscles are warm and I'm confident that I can put up the weight after success on set one.
Third is slightly harder as I'm fatigued by this point.

I have considered playing around with a heavy single as my last warmup to prevent a weak first set. Has anyone tried this?

Example:
Warmup - 135 x 5, 185 x 3, 225 x 1, 275 x 1
Work set: 255 x 5

I use that a lot, it's called an over-warmup. When you drop back down in weight you can always get more reps because it feels lighter.

[TimD]

I use that a lot, it's called an over-warmup. When you drop back down in weight you can always get more reps because it feels lighter.

Thanks, that's good to know. I'll try it once I feel progress begin to stall, but I don't want to risk anything throwing off workout-to-workout progress right now.