Coach I’ve noticed this a few times in my training. Say I am doing 85% for 3 sets on squats. And I get…
Set 1 - 4 reps RPE 9
Set 2 - 4 reps RPE 9
Set 3 - 6 reps RPE 9
Is there an obvious reason for being strongest on last set?
Not warming up correctly or not getting CNS ready…
What can I do to fix this so my 1st set is the strongest and the one I get the most reps on?
Thank you
Obviously not CT so feel free to dismiss my advice, but maybe an overwarmup - a single or double at 90%. Makes the first set feel lighter.
What does your warm-up sets look like?
I normally go by how I’m feeling that day but usually it looks like this if I’m working up to 3 or more sets of 85%…
35%x8
45%x5
55%x5
65%x3
75%x1
85%x1
85%x 3x4-6 reps
Might be either not enough activation or the joints not properly warmed up. I mean, literally, these are the only 2 reasons why performance would be better in later sets.
Try this strategy for fun…
Prior to your 1st workout set, do a heavier single.
For example in your example, your last preparation set is 85% x 1 (1 rep with your work sets weight).
After the 85% x 1, do 90-92.5% x 1 … then go back down to 85% for your first work set (rest normally after your set of 90-92,5%).
If suboptimal activation is the issue, this should fix it.
Thank you. I will try this today!
Keep me posted. If it doesn’t change anything we’ll try different options
Thanks coach!
I did it tonight with a single at 90% and then dropped down to 85%…
I got 6,5,4 reps on my 3 working sets. So my 1st set was strongest now.
Thanks as always for your help!
Glad to hear! Yeah, it was a pretty easy fix as lack of activation was the most likely cause.
Gotta say, it’s really awesome for a coach of your caliber to be legitimately responding and following up to people’s questions on a forum like this. Lot of respect for the advice you give people
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