I’ve just joined among you and really happy to be here. I’ve found Barbell Medicine team trough Alan’s videos. I did SSLP in 2012 for 6 months and stop working out till 2017. On 2017 I started 5/3/1 boring but big template and did it for 1 year (finishing this week).
As you may see my lifts are very weak I guess. I have both Bridge 1.0 and 2.0. on next week I’m gonna start with one them. Which one should i start with? I need some advices from you.
Bridge 2.0 confused me a bit aspecially I couldn’t find any press on “Log” page.
I have bridge v2.0 via the bundle, so assuming it’s the same. On the log page for each week I see “Comp Press” listed right under “Comp Bench”.
I’d do v2.0 since the tweaks to it are based off results seen in v1.0. But it doesn’t really matter.
fwiw I’m in wk4 of the bridge v2.0 after a lengthy layoff in training. I’m really digging it. I’ve made a lot of improvements in 3+ weeks and think by the end I’ll be ready for 4-day a week training (which I’ve done in the past).
I always suggest to start with The Bridge 1 as it is the introduction to BBM training. It describes RPE, it will introduce you to the variation movements, and it will also introduce you to the increased volume in BBM training and how to take on singles. It is only 8 weeks long and before you know it you will be on The Bridge 2.
Teddy Thank you very much for your answer. Okay It seems that I had better start with Bridge1.0. I would like to ask you some questions. I would really appreciated ıt if you could answer them. 1. What did you mean by “singles” I could’nt see any singles on Bridge 1.0 Template?
2. You have seen my lift stats above. With what weight should i start the program? I don’t want to start so high that I catch my lifts so early that I cant improve before decreasing the weight by 10%.
3. Does BBM has an app or excel template to log days for Bridge 1.0? I have it for 2.0 though. Thank you very much
There is also a RPE percentages approximation on the e-book. You could use it to etimate your E1RM and then your working sets weights. However, I’d suggest you to start lower than this and gauge if the RPE was what you expected, since the chart is never accurate.
And BBM does not have, but there are one or two templates made by forum members somewhere in the posts.
No worries. 1. The singles are the 1@8 reps in weeks 6, 7, and 8. If you look closely enough at those weeks for the competition lits you will see 1@8, followed by something like 3@9, 3@9, 3@9 (or similar).
2. That is where RPE comes in. Having said that, the Bridge eBook has a description of RPE (not sure if you have read it yet). Read the ebook, then read it again. Therein is a table where you can take your current training weights and reps and find the associated RPE. However, it is only a guide. If you read up around this forum, you will note a common theme. Do not overshoot your RPEs (i.e. think a weight at a given RPE is heavier that what it actually is). The best thing I can suggest is find the RPEs for your current weights at a certain number of reps using the aforementioned table, then take 5%-10% off (for example; complete finger in the wind measurement) and then use that as your target weight on the day of training. Note it is a guide target not the weight you must hit. Be conservative as the fatigue will accumulate over the weeks. If you overshoot the RPEs, trust me and others, by week 4, The Bridge will have smashed you. Also, try to remove the concept of a reset a la SS out of your mind. RPEs will adjust your weights week to week, day to day, so it is already taken care of.
3. There is one floating around that I used. It is one developed by a forum member (kudos to azeemqwerty ). The Bridge 1.0 Tracker - Training Q/A with Drs. Feigenbaum & Baraki - Barbell Medicine Forum Hope that helps.
