error in 12 Week Strength workbook

[mdelvecchio]

(I emailed this but Jordan said to use the forums. I posted a version with a screenshot but it was deleted w/ a note not to post program details... I don't know if the rep schemes are supposed to be secret, but there has to be somewhere for people to discuss the details of these programs. They're each the price of a hard cover book, after all.)

The "12 Week Strength" worksheet explains the competition RPE & volume for Week 1 & 2:

1 @ 8, -20% from single for 25 reps (5 sets of 5)*

...a single at RPE 8, then -20% of that single repeated 5x5. So if the single was 315, then it would be 315 * .8 = 250 for 5x5. That sounds clear. But then there is this instruction further up above that chart:

For example. Week 2, Day 1 would be Competition Squat for 1 rep @ RPE 8, followed by 5 repetitions @ RPE 8 for 5 sets.

...(highlighting mine). Here the RPE 8 single is 315, but the 5x5 are RPE 8 sets, or ~275 (per the Calculator worksheet and IRL for me). 275 is notably higher than the 250 we obtained by subtracting 20% of the RPE 8 single.

So these are contradictory instructions. I believe the 5x5 at -20% of the RPE 8 single is the correct instruction. But -- that would be 250 lbs, and more like an RPE 6, an easy warm-up level of exertion. That isn't too low of a stressor??


thanks!

[PWard]

It is indeed -20%. The first set typically does register around 6-7. The sets get more difficult as you go. It's a good amount of volume. You can also cut down your rest times if you so choose. It is not too low of a stressor. You don't always have to lift heavy to make progress. In general, with BBM programming it always looks much easier on paper than it is in real life.

[Mark_Oli]

Yep, it seems too light at first. Trust me, by the time you get to week 3 and the fatigue sets in, those sets will be coming in @ RPE 8.

[mdelvecchio]

laugh, thats a good point. Ok thanks!

[Bear_Bryan]

I was told not to post program details so here let me post program details.......

How to ask this question: The percentage drop from the single on the first two weeks of 12 week Strength seems toomuch? Is it going to be too easy or should I stop tripping before I even try it?

[mdelvecchio]

I was told not to post program details so here let me post program details.......

How to ask this question: The percentage drop from the single on the first two weeks of 12 week Strength seems toomuch? Is it going to be too easy or should I stop tripping before I even try it?

Nope. I was told two different things -- Austin said not to post program details on the forum, so I emailed Jordan, and he said to post to the forums. Which makes sense because there has to be someplace for customers to post discussion about the programs. (Can you imagine if Wendler or Rip said you couldn't post about 531 or TM?) Anyway, this post removes the full week of lifts, and only asks about the two different instructions.

And your re-phrase of my question is incorrect. I actually did the lifts with the incorrect instruction (Week 1 & 2: "1 rep @ RPE 8, followed by 5 repetitions @ RPE 8 for 5 sets"), and after doing so it seemed too high. That's when I realized the other instruction would set it much lower ([email protected] vs [email protected]). Since they can't both be correct clarity was needed.

The spreadsheet has incorrect information in it and should be corrected. Austin indicated they're working on cleaning them up and will have new versions. Great.

[Mark_Oli]

I think you should run the program exactly as it's stated for the first run through at least.