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12 Week Strength Program Singles

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  • 12 Week Strength Program Singles

    Hi team! I'm following 12 week strength program and my RPE 8 singles were moving nicely in the first half of the program, but as the intensity gone up, the weight on the bar has dropped, by as much as 10kg some weeks. And it's mostly for squats, deads are not as effected. Is it to be expected given there are 3 intense squat sessions per week now? I've listened to your programming podcast about intensity tolerance. Could it be that I'm better suited for lower intensity training or that's normal within the program?

    Also, what is an average expected progress on this program to determine it's right for me?

  • #2
    Stan,

    What were your singles at the beginning of the program and what are they now? Also, what week are you on and what are your heaviest volume sets?
    Barbell Medicine "With you from bench to bedside"
    ///Website /// Instagram /// Peri™ Rx /// Whey Rx /// Barbell Medicine Podcast/// Newsletter /// Seminars ///

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    • #3
      Thanks for reply !

      At the beginning of the program my singles went up from 147,5kg to 155kg. Around week 7 - 8 they've dropped to as low as 145kg. I'm in week 11 now, and singles slowly went up to 150kg @RPE 8, followed by back off sets of 3 at 145-147,5kg.

      Also have to mention that in week 9 pin squat RPE 8 single was 150kg, but next week was only 140kg.

      So it's all a bit over the place. It looks like I'm starting to adapt to higher volume of high intensity work, but are my singles supposed to be at least as heavy as they were at the start of the program?

      Thanks !

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      • #4
        Sounds like you're coming around nicely, as given your rep work I'd expect a limit single to be 160 or greater. I think some of this is related to previous training influence and the adaptative curve, but this doesn't bother me like something bad is happening!
        Barbell Medicine "With you from bench to bedside"
        ///Website /// Instagram /// Peri™ Rx /// Whey Rx /// Barbell Medicine Podcast/// Newsletter /// Seminars ///

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