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MetaLicca
05-25-2015, 04:47 PM
Hey guys, just started an RTS routine, and I've come across two separate RPE charts. I know it's never going to be an exact match, but in general which one should I refer to while beginning?

Chart 1 is from this article:

http://forum.reactivetrainingsystems.com/content.php?20-Excerpt-From-Chapter-2-of-the-RTS-Manual

Chart 2 is from this article on Powerliftingtowin:

http://www.powerliftingtowin.com/autoregulation/

Thanks guys!

Guguslaw
05-26-2015, 04:54 AM
There are even more RPE charts out there. Mike said it doen't matter which one you follow, just pick one and stay consistent with it, as long as it helps you to get the right weight on the bar.

chris_ottawa
05-26-2015, 09:45 AM
Unless you make your own customized RPE chart it doesn't make much difference because none of them are designed for you. I have come to the conclusion that unless you customize your chart then it is of little value. What I have been doing is something like this:

last week: X exercise 90x4@7, 95x4@8, 100x4@9
this week: same exercise but working up to x5@9 - 95 would be the target weight since 1 more reps should have made it 95x5@9 last week
If I'm working up to x2@8 then 100x2 would probably be @7 (@9 - 2 reps) so add 5% to determine target weight. Obviously autoregulate as you go, add more or less weight to the bar after each work up set depending on the RPE of the previous set.

It looks kind of complicated like this, but it's actually pretty simple. The downside is that you can't get an accurate 1rm estimate, but the closer you get to 100% the more accurate the standard RPE chart should be. So don't throw way your chart, but if it's not working then consider something like this based on reps/RPE and WEIGHT rather than percentages. It's still good to have some idea of what percentage you are working with, from the sounds of things we should try to do as much of our work as possible at 80%+.