Bench single RPE check

[Toxguy]

Hey guys!

So I jumped up ten pounds for my prescribed single at 8 today on the bench (cuz who really ever does 310?!). I’d like some feedback on how you rate your RPE at around an 8. I read Izzy’s post about what an 8 should be buuut I’m more of a visual learner. I rated this single @8.5. I got a stocking point but it didn’t slow bar speed too much. That’s my understanding. I also haven’t gone to failure in awhile so me pushing for 2-4 reps more can be a little hazy. So when presented with this, do you just repeat the single until no sticking point? Or keep carrying on? Thanks!!

[Manveer]

8-8.5

[Toxguy]

Sweet. Thanks man! So when you see a slight sticking point that tells you it’s about an 8?

[Manveer]

Sweet. Thanks man! So when you see a slight sticking point that tells you it’s about an 8?

I guess you can say that. I think of a single @8 as looking like a “heavy opener”, if that helps.

Not sure what you meant about repeating the single until no sticking point.

[Toxguy]

Yeah that helps. I don’t compete but I know what you mean. What I meant is that repeat it until it moves fast...er? Sorry. Not great at explaining.

What my main concern is wanting to get too greedy and keep adding weight to the bar and the RPE creepin too high. I was unsure of my ability to rate RPE correctly, and was wondering if a weight should be repeated when it feels kinda slowish. Then add weight to when it moves better. Make sense? I’ll be happy to try and elaborate more

[Manveer]

All depends on the programming Rx.

[Toxguy]

Makes sense. So, next week is another single @8, and it stays that way for a good bit. Running BBM 12 week strength template and am on week 3.I put in my notebook ‘moved goodish but may repeat next week’.

Thank you for your help. It appears my RPE skills are better than anticipated. I will see how it goes next week and if I feel great I’ll take advantage of a weight jump (just like I did today jumping up 10 pounds) but if not no big deal I’ll repeat

[Manveer]

Happy to help.

I prefer to just add 5 lbs (see what I did there?) to this week’s actual e1RM as next week’s target e1RM. If I’m clearly smoking warmups, I’ll add a bit more. I’ll dial it back if not. It’s ok to undershoot by half a point - probably better than overshooting by half a point IMO. I could stand to take my own advice.

Anyway, your approach sounds good. You don’t need to increase EVERY week. 5 lbs/week on bench would be amazing at your current strength level.

[Toxguy]

Ha, yeah good deal. That brings some peace of mind to the situation. I have been pleasantly surprised at my ability to add 5-10 pounds to the bar each week on my bench despite me cutting weight. Benching 3x week is new to me and I seem to be responding really well to it.