RP, i.e., Rest Pause
If we have this labeled (sets x reps with RP), you will perform the designated set using REST-PAUSE work.
From the mouth of Dante himself (who helped push this theory into the mainstream lifting culture):
Most sets are in the 15 to 20 rep range, although the number can be higher or lower depending on the body part, exercise, safety, and joint health.
Every rest-pause set uses three failure points.
How to:
Warm up to your working sets
S1: Do 10-12 reps with a weight close to RPE 7
S2: Do 8-10 reps with a heavier weight, close to RPE 8
S3: Do a rest/pause set with a slightly heavier weight than S2
Examples:
Warmup set 1: 60# x12
Warmup set 2: 70# x10
Rest about 75-90 seconds between each warmup set, and do NOT go heavy on these; conserve the energy for the set that matters.
Once you reach the RP set, you will pick a weight that you can do for 10-12 hard reps.
Rest 2-3m before the RP set.
In the first micro-set, you will lift the weight to failure using the proper tempo.
Rest 15-20s
Repeat the same weight to failure using the proper tempo.
Rest 15-20s
Repeat the same weight to failure using the proper tempo until you start to fail. Then, either have a spotter help for safety or perform some cheat reps to knock out a couple of extra reps.
Exercise finished. You will track the total number of reps and the weight used on the RP set.
How do you know when to increase the weight on the rest/pause set?
A good rule of thumb is if you can get 15-20 reps on the rest/pause set, add more weight the next time you do the exercise. The goal is to beat your logbook. Adding more reps and adding more weight is how you gain muscle and strength.
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