What do the Sets and Reps mean?
Rep is a repetition, ie how many repetitions we make in a series of 3×10
Sets are denoted for series, ie how many rounds given number of repetitions we make – 3×10
What does the abbreviation “es” mean?
This is an acronym for each side. Thus, each leg/hand/part repeats this movement with the same number. If we have 3 sets of aces and 1 repetition, this means that each leg (eg, squats on one leg) will do 3 sets of 1 repetition.
What does RiR mean?
RiR stands for Reps in Reserve. It tells us how many more repetitions we should be able to give, but we will not do them to maintain a strict technique. If our maximum on pull-ups is 20, but from 18 we start to spoil the technique, it means we have 2 RiRs (2 reps still in reserve).
RiRs are written due to technique and strictness of execution. It also serves to prevent injuries, inflammation or repetition at the expense of technology. However, if one gives many times more than the specified number, eg RiR 2+ and one gives 6, then you need to contact the coach to make it more difficult.