Double Progression Question

Training Q&A [Moderated]
1

Hi Doctors.

I just purchased the General Strength & Conditioning Template II template
Since I am new to Double Progression Programming, I would like to have some doubts fully confirmed

In the PDF example
4 to 6 reps @ RPE 6/4 RIR. Repeat weight for 2 sets of 4-6 reps. RPE/RIR can go up to 8/2
Working Set #1: 5 repetitions @ 225 pounds, rated at RPE 6/4 RIR.

  • Working Set #2: 5 repetitions @ 225 pounds, rated at RPE 7/3 RIR
  • Working Set #3: 5 repetitions @ 225 pounds, rated at RPE 8/2 RIR

I understand that there is a lot of flexibility here, and the goal is not necessarily to always go to the highest RPE number.
But if I get to RPE 8 on the last two sets, maybe it becomes 5@6 on the first set, 6@8 on the second set, and 4@8 on the third set.
It’ll still work, right?

Would you recommend that go up to rpe8 on both of the last two sets?

Maybe I’m overthinking this, but just wanted to get a confirmation of my guess

Thanks!

By the way, I noticed that you have written RPE 7/3 RIR as “RPE 7/8 RIR” in some places in the PDF and have reported it to your team

2

Zhao,

In your example, since you did not max our the reps on all sets, I would not go up. The first set needs to be maxed out too. That said, yes, there is lots of flexibility here in an effort to build momentum. I just think we should keep RPE targets and caps the same week-to-week.

-Jordan