Hey there!

 

Think that volume and intensity have an inverse relationship. Meaning that the more intense (or heavier) you go, the less volume (sets and reps) you’ll have.

 

So as the progression goes, 5×5 is more volume so the weight used even at the same RPEs will be lighter. Drop to a 4×4 and the weight will go up. An RPE 7 for 5 reps means 3-4 reps left in the tank. An RPE 7 at 4 reps will be about 3 reps left in the tank. So that should be a higher number.

 

Now when you come back to beat that weight later, there’s the ramping up. It should (although some days are better than others) be more than the first time you were to do that same rep range at even the same RPE.  So when you come back to doing the 4s again, even at the same RPE you should be stronger and pushing more weight. Go for a small jump over the previous attempts. Keep it within the RPE.

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Low Country Strength

Will Kuenzel is the owner of Lowcountry Strength (www.LowcountryStrength.com) in Charleston, SC. Will started his athletic endeavors as a pole vault; finishing up his collegiate career with a best vault of 16’9” at a whopping 160lbs. He the track and field world to pursue bodybuilding, his first show in 2005, he won 1st place in Men’s Novice as a middle weight. One year later he took 2nd as a Men’s Junior heavy weight. Since 2007 he has been a competitive powerlifter and totaling elite as a 220lber. His best lifts in multiply equipment are a 710lbs squat, a 605lbs bench press, a 615lbs deadlift and a 1930 total. In 2008 Will started Lowcountry Strength out of his garage. Since then it has moved into a 16,000 sq/ft facility and shares space with a mixed martial arts studio. With all disciplines of powerlifting, strongman, MMA, jiu jitsu and other sports in the Charleston area getting trained under one roof, Will heads up the strength and conditioning for a wide variety of athletes and clients.

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