Incline DB Fly (done as a warm up) 3x15 (25's/15, 30's/15, 30's/15)
Tempo Paused Close Grip Bench 4x4 at RPE 7-8 (205/4, 210/4, 210/4, 210/4), followed by 1x10 at RPE 9 (185/7, drop to 155/5- I wasn't sure what weight to use. I obviously guessed too high with 185. Either way, I got a nice pump on that last set.)
Single Arm DB Paused Floor Press 4x10/side (60/10, 65/10, 65/10, 65/10)
Superset DB Hammer Curl with Banded Tricep Extension 5x12 (I used 25's for curls.)
Single Arm Cable Row 5x10/side
Have you seen the RTS RPE chart? I find that pretty handy for figuring out what weight to use for target RPE. For instance, if that first 205X4 was @7, that would project to a ~250 e1RM which would project to a ~175 target for 1X10 @9.
ReplyDeleteThanks for the tip. I have used a few charts that I found through Google- not sure if the one you asked about is one of them..... still trying to get the hang of RPE.
ReplyDeleteI'm sure it's the same. I think they're all more or less based on the RTS (Reactive Training System) RPE chart. Mike T. and that crew really pioneered formalizing the system for powerlifting. Also, if you haven't already, you might check out some of Alan Thrall's videos on RPE. He's pretty good at presenting on the "Reps in Reserve" aspect of it, although it can potentially be more nuanced than that (I think).
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