Hi there
I’ve got a question that I can’t find an answer to on the forums. I’m currently running PB1 3 day. I’m in Block 2. It’s the first time in years that I’ve had singles and I’m really unsure if I’m over-egging them. I used the calculator in the app to get my starting 1@7 and 1@8 reps in the first week, and then I’ve added 2.5kg each week the last two weeks. It feels super heavy, but it always just feels really heavy! I’m guessing RPE8 doesn’t really mean RIR 2 when it’s a single (i.e. that it would be a 3-rep-max)? I don’t feel like I’ve hit absolute max (ie RPE10), but… I’m confused and want to do it properly, especially seeing as it’s a percentage off that for the work sets after. I guess this is a long way of asking, how do you know that a 1@8 top single is about the right load?
Also, is it ok if some secondary lifts don’t progress that much? This morning I did a bit more on my flat bench press single and back off sets, but the close-grip incline bench press has stayed at the same weight and this morning I couldn’t finish the last set. I think I am maybe a bit under-recovered for some reason (been feeling generally more tired than usual) but I wonder if the difficulty on the second bench pressing movement gets harder as you put up the first bench press movement weight?
Kind regards
Dace
Dace,
Thanks for the post. This is a common question, so I appreciate the opportunity to answer it in some detail.
To start, you are correct in that using reps in reserve (RIR) as an anchor for single-rep efforts may not be the best strategy. I prefer using even more subjective anchors relating to powerlifting and how many times I could go up. A brief review:
- 1 @ 7 = feels like an opener (a good one anyway) and could make another 3 weight jumps at a meet,
- 1 @ 8 = feels like a heavy opener or easy 2nd attempt. Could make another 2 weight jumps at a meet.
- 1 @ 9= feels like a good, solid third attempt. Could probably make 1 weight jump
- 1 @ 10= max effort or miss
There’s a section in the accompanying eBook for the Powerbuilding template that discusses this as well.
I think it’s relatively uncommon that people gain strength linearly, so weekly progress is more of a “take it when you can get it” type of thing vs something to be expected. I don’t like using the calculator for weight selection other than to get in the ballpark for loading. After that, it should all be feel.
Fortunately, we don’t have to micromanage loading for great results from training. Significant differences in strength make themselves known, such that “you’ll know it when it happens” and you won’t have to guess about adding 2.5 kg. We don’t need to jump at the chance to add weight as fast as possible in order to ensure progress, as the range of viable intensities for strength and hypertrophy are quite large. I expect people to get stronger every ~ few weeks if the program is appropriate and the environment is rich with resources. Once stronger, adding weight is key to progressive overload.
I would expect strength gains to occur in most lifts- including secondary exercises- over time. I suspect that as you become more accomodated to the program and fitness improves, your training tolerance and work capacity will increase. Being in block 2, I suspect some of this has already taken place, but I do wonder if we might be aggressively trying to force weight on the bar for the primary exercise, the bench press, and then being a little over-fatigued subsequently as a result. If it helps, I don’t think that your body notices the difference in keeping a few kilos off the bar, but it does notice if the load is too heavy.
My 0.02.
-Jordan
4 Likes
Thanks a ton for the detailed response Jordan! I had seen that explanation in the eBook about the singles, but I find the references to Powerlifting not super helpful as I have never done powerlifting and my only real exposure to heavy singles is doing prior BBM templates a few years ago or (back from my pre-BBM days) trying to max out a few times when I was younger. I find that lots of reps (whether singles or not), if I had to describe them, would fit broadly into “A challenging rep that requires focus and significant exertion” - i.e. I would say that for my heavy singles but also the working sets too. Hopefully just a matter of more practicing! I think I’ll switch into Block 2 of Hypertrophy 1 next, so will be back to longer sets for a bit. Thanks again, it’s really awesome how responsive you are, it’s really appreciated!
1 Like