I have a few questions regards GSC2 which I am currently on week 2.
First question
Using the following prescription as an example: “4-6 reps @ RPE 6/4 RIR. Repeat weight for 2 sets of 4-6 reps. RPE/RIR can go up to 8/2.”
If I hit 100kg for 4 reps on the first set at RPE 6, do I aim to hit 4 reps on the following 2 sets, allowing rpe to go up to 8 if necessary. Or do I aim for as many reps as possible at rpe 8?
Scenario A:
100kg x 4@6, 4@7, 4@7.5
Scenario B:
100kg x 4@6, 6@8, 5@8
Second question
For the cardio, If Iam playing 5-a-side soccer for 60 minutes once per week, and BJJ twice per week for 60 minutes (15 mins warm up, 30 mins technique, 15 mins sparring).
Should I still do all/some of the conditioning in the program on top of this?
I’ve been playing soccer for a few years and BJJ for a few months.
For your first question, you would ideally target 6 reps on all sets without going > RPE. I’d prefer scenario B, especially if you could add a rep to the 3rd set. Upon maxing out the reps for all the sets, you would plan to add weight the next time.
For the second question, I would replace the High Intensity Interval Training (HIIT) or Sprint Intensity Training (SIT) with BJJ 1:1. In other words, for every BJJ session you do, skip one of the HIIT/SIT sessions that week.
