Ozzy619
Well-known Member
I'm writing an article explaining how to use RPE and all that comes along with it from the RTS standpoint for my other forum. I might post it here as well. If you look at my log you'll see the RTS/RPE principles applied. Basically what RPE does is allow you to control fatigue in a day to day basis. Instead of chasing number and percentages like you would with Sheiko for example, you try to apply the right dose of stress without percentages.
For example, let's say Sheiko had you working 6sets of doubles at 91% 1RM. In an ideal setting Sheiko would be there to tailor the percentage or volume depending on how you perform that day. Since we don't have Sheiko we cannot do this. For RPE IT WOULD LOOk something like this
A double at 91% equates to RPE 9 in the general template. So you work up in doubles to whatever weight you feel is RPE 9. Let's say this was 300lbs. This is your top set. Then you take let's say a 5% fatigue load drop so 5% of 300 is 285. You drop the load, from 300 to 285lbs and continue to work in sets of 2 until this becomes an RPE 9 again. If you're fatigued that day it may take 2 sets after the top set. If you're energized that day it may take 6sets but it's auto regulated based on you're performance that day. If that doesn't make sense let me know to re-explain.
I too thought I'd fend of slacking which is no good for me ll
I had to slwoly read it 3 times but it makes perfect sense. I was wondering how to keep up with sheiko on my off days especially starting off. Ill def have to wrap my head around this more but I have a good grasp on how it works. Ill have to tailor it to my needs of course and thats going to take some time and trial and error. But at least now I understand the importance of a coach. And yes, please post your write up over here too. Ill have to check out your log as well.