Do you have any experience of using RPE (rate of perceived exertion) or Reps in reserve within your training ?
Inspired by @miketuchscherer I learned about this method a few years back. It’s a useful way to auto-regulate your training.
This system uses a scale that compares the rate of effort with the number of reps left in the tank.
Example use of the RPE scale
Week 1 – 4 x 5 @ RPE 8 = 100kg
Week 2 – 4 x 5 @ RPE 8.5 = 105kg
Week 3 – 4 x 5 @ RPE 9 = 107.5kg
Week 4 – 4 x 5 @ RPE 7 = 80kg (deload)
This could then be repeated with more weight being used at the same RPE as your strength improves.
Week 5 – 4 x 5 @ RPE 8 = 105kg
Week 6 – 4 x 5 @ RPE 8.5 = 107.5kg
We could then change the rep/set scheme as well as the RPE.
Week 7 – 3 x 5 @ RPE 9 = 112.5kg
Week 8 – 1 x 5 @ RPE 9.5 = Set new 5RM
The other benefit of using RPE is the auto regulation part. Let’s say you have a stressful day, not much sleep, foods been poor and your dehydrated.
A weight that usually feels like an RPE 7, feels like an RPE 9, for that day you are still working just as hard effort wise.
In my experience using this way of training does take some practice and you need to have an understanding of what 10 RPE feels like.
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