Hi Jordan . I’m 25, 215lbs, 6’1, waist about 37, have been doing the big 3 + press for 24 months in a row, time for a change
Goals are improving body composition and get stronger
Just finished a template which was good for the squat and bench, but DL and press were the same after 12wks. Now i’ll do bbm hypertrophy template, and I have some questions
For DL, press and bench the volume of bbm hypertrophy template is higher, would you say it is likely enough to progress to be made in these lifts?
2)I’ll be fine low bar squatting 1x / week? I was doing 3x /week HLM style with 65 being the volume before, is this strategic detraining, if not why 1x /week ?
In fridays, can I do low bar squat 2ct beltless? the leg press machine sucks in my gym, and I tried front squatting with straps because of long arms and it was difficulty because the straps were not long enough to allow god bar positioning, it hurts.
About HIIT days its, the 2 minutes between the sprints are complete resting or active resting like walking? what RPE should it be for HIIT?
You’ll have to understand that if you’re transitioning away from a purely strength-focused template, there are going to be some trade-offs in the short term vs. the long term. The template is only 7 weeks long, and there’s still a good dose of squatting in the template, despite it not all being competition-style low bar squatting.
Sure.
Don’t worry about the RPE here and just sprint. Walking or resting is fine, whichever you prefer.
Hi again, I have 4 more questions if you don’t mind answering. I’m havin trouble making decisions in my training
1)If my first @8 set of 6reps was more like a 7,5 and the second of 6 reps set @8 was actually an 8. Is it ok for the day or should I’ve done another set with the same at 8?
2)If my first @8 set was actually a solid 8, and knowing that my training data shows that in general an increase of 0,5 in RPE in sets accross, my second set is likely to be an 8,5. Should I consider lowering the weigth? How do I do that by feel or I recalculate an new @8 according the last set?
When I fill the empty cells on the template it gives me the e1RM and Fatigue. What does fatigue means in the template?
If it says 3,4% fatigue, does it means that if I do 300lbs@8 the next @8 set should be with a 3,4% back off from 300lbs to maintaint the @8? That’s my interpretation
The weigths suggesteds by the % were too heavy for the bench press and I endend doing the last set as an 5@9 instead of 6@8, so It automatically downs my e1RM, but next time I trust more my judgement in training to choose weights or I just use the % weight and see how it goes?
I would hold the weight steady and see how the next set goes before making any changes. A 0.5 change in RPE between 7.5-8-8.5 is not a big deal, and your work capacity should improve such that you’re better able to hold sets across over time. If things creep up to @9-9.5, then a small load drop is reasonable.
This has been discussed on the forum before, I’d search around for it.
I’m not sure I understand this question. You should be using your judgment over rigidly following the calculator.
. I’m 25, 215lbs, 6’1, waist about 37, have been doing the big 3 + press for 24 months in a row, time for a change