Hello guys just finished week 10 of PB 1 and i overshooted alot last couple of weeks SBD performance dropped 8%/5%/8% respectively. Planning to run strength 1 with this accumulated fatigue. So couple of options 1) run strength 1 and auto regulate 2) drop prescribed rpe by 1 for 2 weeks 3) same as 2 but run pb 1 instead. What do you guys think i should do?
If you’re primarily interested in squat, bench, and deadlift performance, then I would predict better results with the Strength I template.
I do not think you need to alter the prescribed RPE at all, unless it helps you not overshoot. I also would not be concerned with performance going down in the short term in this amount. Performance will not be maintained or increased weekly for large parts of your training career.
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Hi Jordan, so run strength 1 and auto regulate ok got it. What would you consider a significant drop in performance and what would you do to help dissipate the fatigue buildup that led to that drop?
I write about the details of how-to manage various programming concerns in the eBook accompanying the Low Fatigue templates. Check that out for a deep dive.
Briefly, I think it’s significant when performance drops by ~ 10% or more and staysdown for more than 2-3 weeks. This assumes outside inputs aren’t contributory, e.g. life stress, illness, etc.
As far as what to do from there, determining whether it’s not enough or too much stress is the next move. Next, adjusting training variables like total volume, average intensity, and proximity to failure would be the move.
For you, I would not change anything at this time.
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