Excel mistakes in 3 Day Hypertrophy Template?

Programming Discussion
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Question #1: In the template, weeks 1 through 4, exercises for 6 reps: the % of 1RM on these exercises are:

68% for RPE 6
73% for RPE 7
78% for RPE 8

These percentages above are the same for the exercises calling for 8 reps (same RPEs). I would think the 8 rep percentages would be lower than the 6 reps. Is this correct?

Question #2: weeks 5 through 7, day 3, exercise 3 “Supplemental Squat - Method 2” calls for benching exercises DB incline or barbell close-grip. Shouldn’t this exercise be a squat variety?

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I’ll just comment on question 2: it’s supposed to be an upper body lift. They wanted more upper body volume/gainzZz but they left it labeled as S-S2 for some reason.

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  1. Yeah, I assume it’s an error for the 8 rep work. 8@8 is around 74% if I remember correctly.

  2. Interesting, I never caught this before. Week 5+ Day 2 and 3 both have the exact same exercise (DB Incline or CGBP) for myoreps with the same reps, and this means you’re only squatting 1x/week, seems suspicious.

1 Like
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I’m going to post my questions to the main training forum so the coaches can give some feedback.

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You are supposed to do more benching in the last three weeks of Hypertrophy v2 template. This has been stated and confirmed by Jordan a few times.

I personally do the extra benching all the way through, no myorep squatting. I don’t need the extra volume on squats but I do need it on bench pressing.

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Do you find squatting 1x a week has no impact on your strength? Genuinely curious, seems like a steep reduction in volume from all the others templates

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Not for me. I am a bit of a glute/quadzilla. I could drive squat up massively if I wanted to, but I don’t. I really need to spend training resources on upper body and pressing. I was driving my squat up 2.5kgs (5.5lbs) every time I trained it during SSLP, but my version where I only squatted on Workout A; half the volume SSLP calls for. I stopped my version of SSLP at 135kgs (297.6lbs) for 5x3 but that was driven more because bench failed miserably at 82kgs (180.8lbs).

This is a case of difference responses to the same training stimuli as Austin has mentioned a few times.

Consider also that the extra volume on myoreps is moderately small at a substantially lower intensity. The intensity is circa 50% of e1RM or so. Myoreps are mainly for hypertrophy purposes in a truncated time efficient manner, not strength. As such, volume for strength maintenance or strength attainment is negligibly changed, but volume for hypertrophy is increased. Again, as I am a glute/quadzilla I don’t need more hypertrophy as compared to my upper body.

When I did The Bridge, I ran it as planned, squatting three times a week. I don’t think I really needed to. I will probably switch out a squat accessory/supplemental movement for a pressing variation accessory/supplemental movement if I were to re-do it, which I might do when I am done after repeating Hyp v2 and losing body fat (the main goal right now).

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Quadzilla, nice. Gotcha. Yeah makes sense the myoreps don’t really contribute to strength, just wasn’t sure if just getting under the bar a 2nd time would help prevent any detraining. Probably gonna run the template in a few weeks but I’ve only ever squatted 3x/week my whole training career, so I guess I’m a bit hesitant to drop the volume so much. If anything, it’ll act as a nice re-sensitization period.