Help Switching Over to Programming Using RPE's

[George Christiansen]

All the cool kids are doing RPE based programming and I want to join in on the fun. I've used it previously just as a data point, but have not really used it to dictate any programming decisions except maybe when to drop weight on the next set.

I have 3 more weeks and then a deload/test week left with what I am doing. All of the volume is fixed and the intensity is all based on percentages of 1RM. I like the setup: a volume week followed by and intensity week (2 hard days followed by an easier day each week).

I have the percentages laid out for doing it for 12 weeks. I honestly don't trust myself yet to pick the weights solely based on RPE yet, so I want to use the percentages for the 12 weeks at least for the starting weight each session and then maybe adjust according to RPE.

So here is what I am thinking the corresponding RPE to percentage is and I'd appreciate it if the cool kids would take a peek and see if anything looks amiss: either with the RPE being really off or even if the percentages just look like a trip to the funeral home or an exercise in chasing my tail.

Press & Squat %'s

Week Volume Recovery Intensity Recovery

1 5x5@70%@7RPE 3x5@60%@5RPE 3x3@80%@8RPE 3x5@60%@5RPE
3 5x4@75%@7RPE 3x5@65%@6RPE 3x2@85%@8RPE 3x5@65%@6RPE
5 5x3@80%@8RPE 3x5@70%@7RPE 3x1@90%@8RPE 3x5@70%@7RPE
7 5x5@75%@8RPE 3x5@65%@6RPE 3x3@85%@9RPE 3x5@65%@6RPE
9 5x4@80%@9RPE 3x5@70%@7RPE 3x2@90%@9RPE 3x5@70%@7RPE
11 5x3@85%@9RPE 3x5@75%@8RPE 3x1@95%@9RPE 3x5@75%@8RPE

Deadlift %'s

Week Intensity Backoff

2 1x3@80%@8RPE 1xAMRAP@70%@7RPE
4 1x2@85%@8RPE 1xAMRAP@75%@7RPE
6 1x1@90%@8RPE 1xAMRAP@80%@7RPE
8 1x3@85%@9RPE 1xAMRAP@75%@8RPE
10 1x2@90%@9RPE 1xAMRAP@80%@8RPE
12 1x1@95%@9RPE 1xAMRAP@85%@8RPE

[TarzanMoosefart]

I think that RPE stuff is reserved for advanced trainees. Personally, I think it would ultimately lead to me stagnating and not pushing myself. I need the % training to push me forward.

[gtl]

Press & Squat %'s

Week Volume Recovery Intensity Recovery

1 5x5@70%@7RPE 3x5@60%@5RPE 3x3@80%@8RPE 3x5@60%@5RPE
3 5x4@75%@7RPE 3x5@65%@6RPE 3x2@85%@8RPE 3x5@65%@6RPE
5 5x3@80%@8RPE 3x5@70%@7RPE 3x1@90%@8RPE 3x5@70%@7RPE
7 5x5@75%@8RPE 3x5@65%@6RPE 3x3@85%@9RPE 3x5@65%@6RPE
9 5x4@80%@9RPE 3x5@70%@7RPE 3x2@90%@9RPE 3x5@70%@7RPE
11 5x3@85%@9RPE 3x5@75%@8RPE 3x1@95%@9RPE 3x5@75%@8RPE

So, wk 1, volume - you'd start at 70% and your goal would be to fatigue to @7 by the 5th set? Is that what I'm understanding.

Bc 5@7 is ~79% in a generalized rpe chart

[George Christiansen]

So, wk 1, volume - you'd start at 70% and your goal would be to fatigue to @7 by the 5th set? Is that what I'm understanding.

I was more picturing 70% being all the work sets, but then again, I don't really know what I am doing with RPE's.

Bc 5@7 is ~79% in a generalized rpe chart

I actually used a chart I found online that had number along the lines of what I came up with. That is kinda why I am asking here. I know that %-RPE is ultimately an individual thing. I just wanted feedback on what some other individuals found their's to be.

I am going to use the % there, so I guess at the end of the cycle I'll have a pretty good idea of what my RPE's for those % are.

[George Christiansen]

Lots of speed work before typing, like Kerouac.

I don't know why those numbers showed up looking like that. I even tried to space them, but they reverted back to Kerouacian typing immediately after hitting "post".

[Meshuggah]

You have to learn to walk before you can run. Baby Steps...