BB Template questions

Training Q&A [Moderated]
1

Looking forward to exploring some new exercises in the BB template after this STR block things have been great with training.

Had a couple of questions, mostly around rest periods:

  1. Is there a recommended rest period in between sets for assistance exercises?

  2. I was surprised at recommended rest periods for chest isolation (flyes) to be 3-5 minutes as a 2nd movement. I don’t really have any expertise here but when I’ve done flyes in the past I’ve found I can’t load them very high. I’ve checked a couple videos online to make sure I’ve done them right in the past and I think I am, so looking to make sure I’m reading the template correctly/have the exercise right.

  3. DB weights–is there an algorithm here to hit both RPE and rep ranges spot on or for DB50 3 sets of 12 @ 6, 7, 8 RPE would the idea be that the reps may be exactly 12 each time but the RPE should be prioritized such that it may look like 11 @ 6, 12 @ 7, 13 @ 8?

Thanks for the templates and all the support you guys provide!

2

Hey Smokes,

  1. yep, all exercises have a recommended rest period associated with them in the template.

  2. In some blocks, this ends up being a super set, hence the rest period.

3)Yes, 12 reps for each set.

3

  1. Ok, thanks, I will look.

  2. Understood, does it make sense to do this with 2ish minutes rest between sets?

  3. Ok, I’m struggling with how to adjust the weight on the DBs to hit RPE and rep range. If I do a set of DB50 x 12 @ 6 and am supposed to do the next set 12 @ 7, do I pick up the 50’s (which may mean a set of 13) or do a full 10% increase and grab the 55s?

4

Smokes,

  1. Sure, that’s reasonable.
  2. Obviously, this depends what you have access to. I wouldn’t worry about hitting the exact RPE # on the warm up, but rather hitting the top set as close as possible.
5

Awesome, looking forward to the template and testing this Thursday–@9s in week 12 were already 5-15 lbs PRs so hopefully hit a couple 10s too. :slight_smile: