Just bought this template, but I have a couple questions. In the RPE overview tab you state the following: “Let’s use the example on week 1 for the supplemental squat 1(S-S1), beltless squats: 5 reps @ 7, 5 reps @ 8, 5 reps @ 9, 5% fatigue.” I don’t see any mention anywhere in the template where I am supposed to ever surpass an 8 on the RPE scale…
Also 1. I don’t see anywhere on this template where there is a S-S1 variation and 2. I also don’t see where fatigue sets go in the layout of the training week.
As far as squat variation it looks like you only program Competition Squat on Day 1, and the option of 2ct pause leg press/belt squat/front squat on day 3. Is it just me or does This seems to be very bench and deadlift heavy and light on the squat variations? And as for fatigue sets I assume these are done after the final set @ 8 since the even-numbered variations are supposed to be Myoreps…?
Apologies but I’m just having a hard time understanding this template in Excel spreadsheet form and I’m trying to get the most of your well-designed training program. Thanks for all of your help!
If anyone else wants to chime in and set me straight I’d appreciate it!
You are correct that this template does not go above @8. The RPE tab in the program is a general RPE overview you, so this example is not specific to this template, but just used to demonstrate the ideas. There are no supp squats on this particular program. And this program does not have fatigues, it has repeats.
The DL 2 means that there is a 2nd squat-like movement there, so two squat movements, two deadlifts, plus rows and upper back work in the GPP. 4 bench/press variations for the GainzZz.
thanks for the quick reply! By repeats you mean the top 2-3 sets at rpe8? There are no drop sets?
10-4. That makes sense now. 2 sets each of DL/squat, 2 sets each of bench/press, plus pendlay rows.
As for GPP work, I plan on stacking GPP after lifting to keep it to 3 days/wk at the gym. I know you are supposed to alternate LISS and HIIT but you do do the AMRAP upper back and ab work everyday, or do those get alternated too? IE. LISS and isometric abs on day 1 and HIIT and AMRAP upper back on day 3 to meet the 2/week GPP reccomendation?
Instead of starting another thread I have a question about the same template. It could be right in front of me, but I do not see an area in the logs to record the Competition Presses. Could someone point out what fields those are in?
A few additional questions I need help with, if you please.
As far as recording the supplemental lifts in the gpp/hypertrophy program, the odd numbered supplemental lifts are self explanatory as there is a specific number of sets and reps at a particular rpe to record but I am looking for advice on the correct way to record the even numbered supplemental lifts into the spreadsheet. I am understanding that these are to be done (first set) as an activation set, followed by the Myoreps for the set. How should this be recorded. The explanation of incorporating the myoreps into the even numbered supplemental lifts is understandable, just wanting to know the correct way to put these numbers into the cells/spreadsheet.
For the bonus arm work for bis and tris after each workout, should we just keep track of this separate? Are these just submaximal sets? What is the main objective of this additional arm work? There is a given rep range and number of sets, but is there a particular RPE for this additional work and how should we track this? Thank you.
We really enjoyed the bridge 1.0, and my wife and I are in love with Barbell medicine and are more than happy to pay for the templates as we have already purchased two and hope to include more in the future. We are just finding that maybe for some of us less experienced at this that the programs could possibly be more beneficial to understand if the description of each program was a little more specific to the individual program only. Sometimes generalized explanations confuse us less seasoned lifters as to what we are exactly supposed to do. It may also help you guys so your not spending your valuable time clarifying for BBM followers something that could be done by adding a little more detail to the programs. You guys are awesome and we appreciate your hard work to help us!! Thank you!
Hi Eric,
Thanks for the feedback! We do appreciate it!
For Myoreps, you can log the weight and reps of the activation set, and then log the reps of the subsequent sets.
The arm work is not logged into the spreadsheet, so I keep track of the volume myself when I do them. And they are sub maximal sets, yes. You should be getting in a decent amount of volume and using a weight that allows you to keep the set sub maximal. We don’t track any RPE for the arm work.
