 What's up ladies and gentlemen, it's me again, Salah Mike, your buddy, your friend. If you're new to the channel, be sure to subscribe. Today we're going to talk about auto regulation, most commonly RPE, and a couple other factors that can allow you to adjust your training on the fly to make up for some shit that's going on in your life. Hopefully not too bad of shit, but sleeping wrong, eating wrong, walking, hiking, things out of the norm that may up the stimulus or stress and the fatigue and change up your training for that day. So before we hop in, ladies and gentlemen, first check out that very pale yet very attractive if I do say so myself, bicep peak, Connor was not impressed, but I'm working on it. I'm doing the best I can. Be sure to give this video a thumbs up and let me know in the comments below what topics you want me to cover in upcoming videos. We got some more training footage, some questions on the fly of raw training footage and a couple of logs on the way for you guys. Let's hop into it. So auto regulation just basically means that because we're not the same strength every single day and things change in our everyday life, unless you're a complete robot. But even then there's small factors in how we eat, how we train, how we sleep, stress in our life coming from family or work or otherwise bills, taxes, all those things play a role in how we will perform in the gym. And some of the times the factors we can't even account for that may improve or decrease performance in the gym on a certain day, a certain time. So the most commonly used is rate of perceived exertion RPE, which is basically a method within training that allows people to adjust on the fly. It's a scale of one to 10, I think was first used in the military for how fatigued or something a soldier feels or an exercise feels. And then most popularly, Mike Tashere uses it in powerlifting. And then now it's very, very popular. But basically you'd be prescribed your sets and your reps, your exercise, and then a RPE at the end, 10 basically means that you could do no more weight and no more reps. That's basically an absolute max for that day. It could be, again, max set, one, two, three, four, ten, doesn't really matter exercise, doesn't really matter. It could be pushups, it could be competition squad, it could be block pulls, et cetera. Something like a nine typically means that you could do maybe one more rep or who knows, five to 20 pounds, I guess, depending on how strong the athlete is, an eight probably means you could do about two more reps, you know, 20 to 40 pounds again, depending on how strong the athlete is, and so on and so forth. And again, this is just a way, oh, look at that 500, talk to your boy, not too bad right there. I'm pretty happy with that. And more recently, you know, our boy Alan Thrall, my homie, has been training, using some RPE, and within that RPE, he has in his head visualized or set goals for his daily RPEs of that week or that day and upcoming Speak of the Devil, we had some deadlifts right here, together, and he starts setting a goal for that day, you know, saying, you know, this day, I want to pull, I have to pull an RPE eight single, and I'd like it to be 585 pounds, and that's based on, you know, his training upcoming weeks and his overall strength. I'm just hitting some stiff legs with him, Alan will be hitting some normal conventional deadlifts, hit a bunch of singles on squats, just to keep you updated on the footage. And there's other ways to auto-regulate. And that's basically what I'm getting to is RPE is great. It's a great tool. It works for many. I think it works for a lot of people, but I think you need a solid coach kind of leading your way with it, otherwise your perception of each thing may not be able to be correct or fine-tuned. And that's the same as percentage or any other training. When you have a good coach or solid coach prescribing these things or adapting them to you, you're always going to be better off. And all I was going to say is how I train is almost backwards, but ends up being the same as Alan, where Alan has a set RPE with an exercise he's supposed to hit, and then he is visualizing a number that he wants to hit on that particular day, and then he'll obviously adjust as he gets into the exercise and sees how, you know, three-place feels, four-place feels, five-place feels before he makes the final call. I tend to have a set number or percentage set for me or my athletes. And then my athletes are literally texting me video or comments during their session, and I personally am taking in information from how the squats, deadlift, whatever exercise is feeling. And then I will adjust accordingly based on bar speed or how beat up I feel or how explosive I feel. Sometimes if you've been training long enough, you'll just realize that some days just feel strong. I can squeeze a deadlift far a little bit harder. 400 pounds feels like 300 pounds, 500 pounds feels like 400, and you know it's going to be a good day, where obviously there's some opposite. You know, sometimes 400 pounds feels like 450. Here's a very weak attempt at a double-over hand, I think 405. I think I was just bragging to Alan how I think I did 455 or 495 for a double-over regular deadlift, but there's 405, I think, double-over stiff leg, and then I slipped out of my hands. Point being that some type of auto-regulation is going to be optimal for everyone. What type of auto-regulation or how to adapt that to you in your training may differ. RPE is a great option. Having a set number of sets reps and load you're going to do for that day and then adjusting on the fly is a good option. Often when I write other people's programming, we'll have a range of sets or a range of reps. So you're going to do three to five sets of eight to 10. And if you're feeling good, that's four sets of 10. If you're not feeling so good, that's three sets of eight. Another thing is obviously a load rep. Hey, we're going to do three sets of three from anywhere from 400 to 445. And then it's on the athlete, hopefully with experience and training within that day and self-awareness that they fix that themselves adjust accordingly. As long as we're hitting somewhere on the target over a long period of time with progression, progression overload, we will get better. Shout out to my boy, Alan, a super fast 585. Hope you enjoyed the rambling, the raw. I'll talk to you guys in the next video. Peace. I'm out of here. Thanks, guys.