Ok, I asked this question in. The unmoderated forums and there was not a consensus, so it was suggested I ask here.
In the 12 Week Strength Template (1.0 & 2.0) it calls for Single @8, the -20% reduction for 5x5 on the Comp Lifts in weeks 1-2. It gives guidleines that the single is 90-93% and the 5x5’s are at 70-73%.
The phrasing seems to suggest doing the calculation one way “take 20% off the single” (i.e. single weight multiplied by 80% which is ~18% drop in intensity) but the guidelines seem to imply the percentage drop is based off of multiplying off the e1RM - i.e. the single at 90-93% of the e1RM and the 5x5’s at 70-73% of the e1RM… a true 20% drop in intensity.
Examples of the two possible approaches:
A) 500 e1RM… single at 93% (465) and then multiplying the single by 80% (“taking 20% off”) would be 5x5’s at 74.4% (372), which is outside the guideline of 70-73%.
B) 500 e1RM… single at 93% (465) and then 5x5’s at 73% of e1RM would be 365. A true 20% drop in intensity and within the guideline.
The difference is between 2% and 1.4% depending on where the single is set between 90% and 93%… so if we’re stepping up the backoff intensity from -20% (weeks 1-2), -17% (weeks 3-4), -15% (weeks 5-7) … an unintentional variance in percentage of 1.4–2% by miscalculation seems significant.
I think most people I’ve asked seem to think “A” above is the correct way, but I’m not so sure if the intensity prescription drop and guidelines are by design (not just bad math).
I noticed this in the 2.0 version when I input the backoff weights (using method A) and my backoffs were outside the prescribed intensity range. Also, I think there was an example in another program that seemed to do it using method B, multiplying the e1RM by the target intensity for both the single and the backoffs.
When I did what you suggest, and put it in your program log, I fell outside the range (70-73). To stay in your guideline range I would have to take 20% of the 1RM to land in the range that it seems to imply.
So, I’m not trying to be pedantic, it just confused me (and others) so I thought I’d ask.
If you do a single @ 90-93% and then take 20% off the bar you’ll be at 70-73%. The logger has multiple functions that round, but I wouldn’t worry about that.
I was one of the ones in the unmoderated forums who said “it’s obviously A, it’s pretty clearly stated.” However, OP is correct, your math is a little off, and I understand his confusion. Subtracting 20% off of a lift at 92% doesn’t result in an intensity of 72%. It results in ~74% intensity lift (73.6% to be exact). 0.92 * 0.8 = 0.736
Ok, so I’m Week 2 of the program. If I have a 100 kg 1RM, and did a single for 90 kg - setting the @8 at the bottom of the range. What do I do the 5x5 backoffs at?
A) 70kg (less 20% of the 1RM), or
B) 72kg (less 20% of the weight on the bar)
If the answer is B, then it would be clearer to put the guideline range 72-75 instead of 70-72 because of it’s a calculation of the bar weight you will never mathematically have a weight below 72%.
BTW, I’ve used your programs for about 2 years and love them - it got me past the grind of Texas Method in my mid-40s… where I felt pretty beat up most of the time.
I’ve also made faster progress while feeling a lot better.