Sorry if this has been asked and answered. Just curious how others have approached warm-ups and work sets for the competition lifts starting in week #5 of the 3-day GPP Hypertrophy template.
I’m considering this protocol: Warm up with sets of 6 until I reach RPE6, then do first work set of 6@8, next jump up and do the single @8, then finally back down and finish off with the final two work sets of 6@8.
How are others approaching it? Especially if you’re opening with the single @8 before moving on to the 3x6@8, are you just warming up with singles?
You could certainly do that, especially if you’re looking to save time. If you don’t do a 6@8 first, you’ll want to do a single before the 1@8 to make sure you can increase the weight this week. That “pre-single” should probably be about RPE 7.
Prior to the 1@7, I like to do a double or triple @~6, and before that I do sets at the same number of reps as the backoff sets.
I’ve done Bridge 1.0, 3 Day Hypertrophy and Bridge 3.0 and my approach is to drop rep count as you warm up to the 1@8. Once I got above roughly 60% E1RM, I would begin to drop the rep count down in each consecutive warmup. Due to time constraints I would typically only do a warmup single to dial in my estimate of a 1@8 on days when I was either feeling particularly good or particularly bad or I simply had the time in hand. I found that the double ~85% was usually enough to gauge how I felt and whether my target for 1@8 was going to be good. I’d also make the rest between the last warmup and my 1@8 either equal to or a bit longer than the planned rest period for the working sets. Just to make sure to clear the fatigue from the warmups.
I’ve personally found the Hypertrophy programs to be a bit more taxing in general due to the extra tonnage each day. I’d expect I’d feel fatigued trying a 1@8 after a 6@8 on standard rest as well. A 3 or 4 @8 even though higher intensity doesn’t seem to affect me as much for the next set.