Test Day Weight Selection

[Tygerqb12]

This weekend, I'll be finishing up my second run at Jordan's general intermediate program, which calls for a test day, with 1@8, 1@9, and 1@10 for competition squat, bench, and deadlift. As I'm still kind of new at RPE, I wanted to see how my RPE assessments seem, and if my target weights appear reasonable for Sunday.

Here is a squat, 1x450@8:



and 1x470@9:



If those look okay, my goals for Sunday would be 1x450@8, 470@9, and 485@10, all +/-5 lbs. depending on judgment.

And here is a deadlift, 1x515@9:



If that looks ok, I'd like to do 495@8, 515@9, and 535@10.

Any input would be helpful. Thanks!

[Dave Joksimovic]

Full disclaimer, I'm super new to RPE (I don't use it for training, just trying to understand it) and do not claim to have it figured out.

I usually take what I thought it was in the moment, versus the bar speed, and then kind of split the difference. That said, I have no idea what your PERCEPTION was, but those move way too nicely for me to have said they were 9's if it were me...

Just a bored dude opining on the interweb...

[cgeorg]

450 looked like 7.5, 470 like 8.5 to me. The deadlift video has 3 reps? Maybe wrong video? Back unlocked, so for flat back it's >@10, but it looked like you could have had at least 1 more with rounding. Since this is for programming weights rather than a competition, I'd be inclined to be more strict about back flatness, and at the very least pick something I know I could maintain extension in for the 1st and 2nd pulls, but that's up to you.

[perman]

450 looked like 7.5, 470 like 8.5 to me. The deadlift video has 3 reps? Maybe wrong video? Back unlocked, so for flat back it's >@10, but it looked like you could have had at least 1 more with rounding. Since this is for programming weights rather than a competition, I'd be inclined to be more strict about back flatness, and at the very least pick something I know I could maintain extension in for the 1st and 2nd pulls, but that's up to you.

There are degrees of rounding though, and I kind of struggle to draw the line where you just flat out call it @10. First rep rounding is so miniscule it's within bounds IMO, but maybe my standards are too loose after years of round-backing. Currently filming all deadlift sets and evaluating back flatness myself, it's an annoying practice compared to just pulling heavy.

[Tom Narvaez]

I think your squat RPEs are about half a point too generous.

The deadlift video is a rep-set.

[Lawrie Abbott]

I'd also be picky and say those squats are a touch high for competition depth. The post is in the way, but that would be a red light for both of them.

Agree with Tom. Bar speed looks like a grinder. If this was a comp and that 470 was your 2nd attempt....maybe +5kg for a third attempt ......but 485 would be a real stretch.

Good weights though.....I'm yet to go over 190Kg.

[Tygerqb12]

I think your squat RPEs are about half a point too generous.

The deadlift video is a rep-set.

Thanks Tom. Sorry about linking the wrong video. So those are more like 8.5 and 9.5? That helps. I think I have a tendency, when it doubt, to call it so that my e1RM is where I want it to be. Still working on the objectivity.

I'd also be picky and say those squats are a touch high for competition depth. The post is in the way, but that would be a red light for both of them.

Agree with Tom. Bar speed looks like a grinder. If this was a comp and that 470 was your 2nd attempt....maybe +5kg for a third attempt ......but 485 would be a real stretch.

Good weights though.....I'm yet to go over 190Kg.

I agree about the depth. I don't know why, but I've had a lot of trouble finding that last inch of depth lately.

After a short taper, everything felt good today, and I was able to hit 495. I think depth was perfect on this rep, what do you guys think?

[Lawrie Abbott]

the benefits of a bit of rest! Well done.