Eventually reaching RPE 8 in GS&C II

Training Q&A [Moderated]
1

Hi Coaches,

I’m running through the 8 week of the GS&C II 3 Day template.

3 questions below. 1. RPE eventually reaches @8
2. 2 chest supported rows in the 4 Day template
3. Reduced cardio volume from 170 min to 120 min when re-run 1. Exercise One starts RPE 6 and can go up to RPE 8. When the first set started RPE 6, 3 sets are easily done. But the next week adding weights, the first set sometimes feels RPE 8 but managed to finish all 3 sets @8. This lasts several weeks until I fail the last set.

So, my question is if it’s okay all sets done @8 lasting several weeks cause I feel they are the heaviest 3 consecutive sets from all your templates.

  1. There are 2 chest supported rows in the 4 Day template at the same week. Is it intended?

  2. Cardio volume ascends from 120 min to 170 min. When re-run the template, this ascending repeats for volume control or we need to make some adjustment?

Thanks!

2

CK,

  1. I would prefer that the first set is @ 6 and would generally recommend cutting the reps on an effort you mentioned. You should not fail any of these sets or really be close. Whether you keep going @ 8 across or change back to the programmed setup is up to you.

  2. Yes, but this is a default exercise selection. Choose what you like.

  3. I don’t think you need to adjust this, though if you wanted to keep the volume higher on your next run through, you could do that too. I’d definitely re-test :slight_smile:

-Jordan

3

So the first week of mine was
100kg x 6@6
100kg x 6@7
100kg x 6@7

the second week was
102.5kg x 6 @7
102.5kg x 6 @8
102.5kg x 6 @8

If I want to follow the program as is, should I have cut 1 rep in the first set of the second week?
Like 102.5kg x 5@6…

Then when the first set meets 102.5kg x 6@6 and finished all sets within @8, I finally can add weight next week?

I got it wrong for 8 weeks!

4

In hindsight, yes.

I don’t think this is a huge deal. I’d go to 105 next week and stop @ RPE 6 for the first set.