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The Bridge - "work sets" weight and RPE

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  • The Bridge - "work sets" weight and RPE

    Hey guys,


    I am currently doing "The Bridge", entering week 4. Here is an example intensity & volume:


    5 reps @ RPE 8 x 4 sets (those are final/work sets).


    Should I do all those sets with the same weight? I rest for about 3 minutes and sometimes later sets of squats and deadlifts feel more like RPE 9-9.5.

    Regards

  • #2
    Ideally the weight would remain the same - but what is more important is sticking to the RPE - which sometimes means dropping the weight (which is okay). Make sure to read the Ebook part of the Bridge as I believe they touch upon this.

    TLDR: Dont overshoot RPE, try to stick to it as much as possible - even if that means lowering the weight by 5% or so to keep to the prescribed number across working sets.

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    • #3
      You should aim to keep your RPE about 8. If it creeps up to 8.5 and with your shorter 3 minute rest breaks it is likely to creep up again to 9 in the next set, I would drop the weight a little (say circa 5%). It is a battle with the Ego. Remember, Ego is the enemy.

      This is more likely to happen in the case of 3 minute rest periods, unless your conditioning is amazing. If you were keeping to 5 minute rest periods you could probably keep the weight the same and only get minor creep to say 8.5 in the last set.
      Log

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      • #4
        Originally posted by teddyd View Post
        You should aim to keep your RPE about 8. If it creeps up to 8.5 and with your shorter 3 minute rest breaks it is likely to creep up again to 9 in the next set, I would drop the weight a little (say circa 5%). It is a battle with the Ego. Remember, Ego is the enemy.

        This is more likely to happen in the case of 3 minute rest periods, unless your conditioning is amazing. If you were keeping to 5 minute rest periods you could probably keep the weight the same and only get minor creep to say 8.5 in the last set.
        Just to echo this: Yes. Rest ~5 minutes and your RPE will stay the same. Speaking from experience.

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        • #5
          To add a question on top of this if you all don't mind... when it says say [email protected] [email protected] [email protected] 3 sets. Do you also wait 5 minutes between the sets of [email protected] and [email protected]? Or are those still considered warmup sets?

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          • #6
            Ideally you would need less than 5 minutes after the @6 and @7, but ymmv. If the set was more than @6, I usually rest more than 4 min.

            Also, for presses I usually rest a bit less.
            Me gainzz

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            • #7
              Originally posted by Art Vandelay View Post
              To add a question on top of this if you all don't mind... when it says say [email protected] [email protected] [email protected] 3 sets. Do you also wait 5 minutes between the sets of [email protected] and [email protected]? Or are those still considered warmup sets?
              I usually don't rest between sets up to the @6, just whatever time it takes to change the plates/weights. Then I will change the plates/weights for @7 and maybe have an extra minute. Then after @7 I will take the full whatever planned rest time. So in The Bridge I rested 4 to 5 minutes between @7 and @8, and every set thereafter. In the GPP Hypertrophy, I wait 3 minutes tops between @7 and @8 and ever set thereafter.
              Log

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              • #8
                I see some of you did the hypertrophy program, I used to do 5s with 5 minutes rest with 0,5 increase in RPE more or less per set (bad conditioning, getting better)

                But now 6 reps at 4 mins rest i'm having trouble to find those [email protected] 2 sets or [email protected] sets

                examplo of squats 345 [email protected],5 [email protected] then [email protected] =/

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