Start with the planned number
Use the program's percentage or written target as the first anchor. If the block says 5 reps at 75%, calculate that number before the session starts.
That first number keeps the day tied to the program instead of becoming a fresh negotiation every time you warm up.
Example: with a 160 kg training max, 75% gives a 120 kg target. That is the opening answer, not the final verdict.
Use RPE as the adjustment layer
After warm-ups, compare the planned target with the effort the set is supposed to create. If 120 kg is meant to feel like RPE 7 and the last warm-up already feels like RPE 8, the target probably needs to come down.
If the planned load is easier than expected, do not automatically chase a heavier number unless the program allows it. One strong day does not need to rewrite the block.
Use the RPE load calculator when the intended effort is clear but the percentage is not matching the session.
Round to a load you can actually use
The useful working weight is the one you can load, repeat, and log. Round the estimate to the plates, dumbbells, or machine jumps in front of you.
When the rounded load changes the effort meaningfully, choose the lower option first and let the log tell you whether to move up next time.
Keep the decision visible
Write down the planned target, the adjusted target, and the reason for the adjustment. That note is the difference between autoregulation and drifting away from the program.
Protocol cannot receive calculator values from this page today. Use the calculator to choose the number, then build and run the block in Protocol so the session history stays attached to the routine.