Adherence
For trained powerlifters, a Repetitions in Reserve (RIR)-based Rating of Perceived Exertion (RPE) scale accurately gauges intensity across the squat, bench press, and deadlift, with 1RM attempts consistently yielding RPE scores of 9.6–9.7.
If you are an experienced lifter, use the RIR-based RPE scale (1-10) to gauge your sets. At your 1RM, you should consistently report an RPE of 9.6-9.7. This scale allows you to adjust your training load daily based on how you feel, rather than rigidly sticking to a percentage of a 1RM test that may not reflect your current readiness. Combine this with velocity tracking if possible for best results.
RPE at 1RM on the squat, bench press and deadlift was 9.6 ± 0.5, 9.7 ± 0.4 and 9.6 ± 0.5, respectively and were not significantly different (p > 0.05)... We conclude that RPE may be a useful tool for prescribing intensity for the squat, bench press, and deadlift in powerlifters
Why this rating
Controlled lab study with experienced subjects, strong correlations (r=0.88-0.91), but small sample size (n=15) and lack of longitudinal training outcome data.
Source
RPE and Velocity Relationships for the Back Squat, Bench Press, and Deadlift in Powerlifters
Eric R. Helms et al. · The Journal of Strength and Conditioning Research · 2016
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