The Bridge and RPE

[Josh Korzan]

Good afternoon Barbell Medicine!

1) I'm currently rehabilitating a lower back injury through a reset in LP for the squat, deadlift, and power clean. However, my press and bench have remained unimpeded and are at the end of LP. Is it feasible to train these two lifts as prescribed in the bridge while finishing LP for the other lifts?

2) I am fairly uninitiated to RPE training. When attempting days 1 and 2 of the Bridge for CG bench and the press, I experienced some fatigue from higher warm-up volume than I traditionally use. Normally, I would do 2 empty bar sets, followed by sets of 5,3,2,1 at increasing weights. However, as recommended, I maintained rep volume throughout my warm-ups that matched the prescribed working set volume for the given day. My thought here is that because of fatigue produced from extra warm-up volume, I reached an RPE 6 or 7 earlier than expected, which subsequently lowered my weights for remaining working sets. Do you think this is due to a lack of adaptation to higher volume that will correct itself or is adjustment needed?

I'm happy to provide any additional information needed. Thank you for your time!
-Josh

[Jordan Feigenbaum]

Hey Josh,

1) Sure, that'd probably be fine.

2) I think that it is the lack of adaptation to volume and work capacity, which will correct itself.

[Josh Korzan]

Great! Thank you Jordan!

[Chicago_V]

I'm new to RPEs, and am just starting the Bridge. I see that in a few weeks, there will be 5x5s at RPE 8, and it got me wondering: If I accurately gauge the weight for the first sets so I have an RPE 8, but by the middle sets find that I'm at an RPE 9, should I be (a) lowering the weight in the latter sets, (b) extending the time between sets beyond the usual 4-5 minutes, or (c) grinding it out at the same weight? I think option A is the answer, but I thought I'd check with the experts...

[Josh Korzan]

Hey Jordan,

I have one more question if you have the time.

For multiple sets at a specified RPE (Let's say 5 reps @ RPE 8 x 4 sets), should intensity generally remain constant for all 4 sets, or be adjusted appropriately? For example, I may establish an RPE 8 for the 1st set, and if held constant, it may feel like an RPE 9 by set 4 due to fatigue.

Thank you again for your time!

-Josh

[Leah Lutz]

I'm new to RPEs, and am just starting the Bridge. I see that in a few weeks, there will be 5x5s at RPE 8, and it got me wondering: If I accurately gauge the weight for the first sets so I have an RPE 8, but by the middle sets find that I'm at an RPE 9, should I be (a) lowering the weight in the latter sets, (b) extending the time between sets beyond the usual 4-5 minutes, or (c) grinding it out at the same weight? I think option A is the answer, but I thought I'd check with the experts...

You are correct! You should do A and adjust the weight down a bit to stay close to that RPE8.

[Leah Lutz]

Hey Jordan,

I have one more question if you have the time.

For multiple sets at a specified RPE (Let's say 5 reps @ RPE 8 x 4 sets), should intensity generally remain constant for all 4 sets, or be adjusted appropriately? For example, I may establish an RPE 8 for the 1st set, and if held constant, it may feel like an RPE 9 by set 4 due to fatigue.

Thank you again for your time!

-Josh

You will adjust the bar weight as needed to stay close to the RPE 8. Often you'll be able to complete all 4 sets at that weight and not creep above 8.5, but lowering the weight for the final sets and keeping the reps the same is the way to go when the RPE moves up too high.

[Josh Korzan]

Awesome! Thank you Leah!

[Chicago_V]

Great, thanks! I really like this approach. I could see undershooting the initial weight if i was committed to the same weight across all sets, or grinding out too heavy a weight and injuring myself if I overshot the initial weight and felt compelled to complete the sets at that weight. I also think I have a good sense of what is an 8 or 9 after completing the SSLP. Its the 6s and 7s that are more difficult to assess so far.

Also, I noticed that later on (e.g., the squat on day 1 of Week 6) says 1 rep @ 8, followed by 4 reps @ 8 x 3 sets. Are those typos, i.e. should it be 1 rep @ 8 followed by 4 reps @ 9 x 3 sets? Or is the idea to build up to 1 rep @ 8, so you conserve energy/time with warmups, and then start the real work sets @ RPE 8?

Thanks!

[Leah Lutz]

Great, thanks! I really like this approach. I could see undershooting the initial weight if i was committed to the same weight across all sets, or grinding out too heavy a weight and injuring myself if I overshot the initial weight and felt compelled to complete the sets at that weight. I also think I have a good sense of what is an 8 or 9 after completing the SSLP. Its the 6s and 7s that are more difficult to assess so far.

Also, I noticed that later on (e.g., the squat on day 1 of Week 6) says 1 rep @ 8, followed by 4 reps @ 8 x 3 sets. Are those typos, i.e. should it be 1 rep @ 8 followed by 4 reps @ 9 x 3 sets? Or is the idea to build up to 1 rep @ 8, so you conserve energy/time with warmups, and then start the real work sets @ RPE 8?

Thanks!

That's not a typo and you'll be doing sets across @8. You have a single @8 for some practice in singles and as a way to help you calibrate the working sets @8 for the day.

[davidjlewis78]

That's not a typo and you'll be doing sets across @8. You have a single @8 for some practice in singles and as a way to help you calibrate the working sets @8 for the day.

So if you're accurately gauging your RPE, you would do 1 rep at what should be approximately your 3RM weight, then 3 sets of 4 at what should be approximately your 6RM weight?

[Leah Lutz]

So if you're accurately gauging your RPE, you would do 1 rep at what should be approximately your 3RM weight, then 3 sets of 4 at what should be approximately your 6RM weight?

I would not use your rep maxes to calculate your weight choices. If it helps to flesh it out, am example is doing a single at RPE 8 at 150kg and then aim for 3 sets of 4 reps at 130kg.

[davidjlewis78]

Thank you.