Just starting the bridge. Several questions.

Training Q&A [Moderated]
1

Hello guys,

First, here is some background information

I ended my NLP with:

Squat- 345
Deadlift-330
Bench-177.5
OHP-150

After that, I began the TM and it went well at first, but now I want to move towards the bridge. Now at the end of the TM, currently:

Squat - 365
Deadlift- 350
Bench- 185
OHP-157.5
Currently weigh ~194-195
Age: 23

Few days ago, I downloaded the bridge, read about it, and wanted to give it a shot and I officially began the bridge program today. Here was my result for day 1 on week 1

Squat w/ belt - 320 x 5@6, 335 x 5@7, 350x5 @ 9.5 (Guess I overdid it here)
CG Bench - 155 x 4@7, 160 x 4 @ 7.5, 170 x 4 @ 8.5
Rack pulls - 285 x 7@6, 295 x 7@7, 305 x 7@7.5

So looking at my progress from today, and comparing it to the program sheet in the ebook, my RPE numbers didn’t match. I have several questions after today. I made sure to check other sources online. Most will be newbie questions.

  1. How much weight would you suggest adding as you come across the next set, as the RPE scale goes up? That way, I don’t repeat on what I did today with the squat.

  2. I assume the days where I Squat/OHP/Bench/DL w/ a belt are the days where I would want to set PRs for those lifts? In the bridge, is it usually 5 pounds weekly?

  3. How do I determine what I should start off with the assistance exercises if I have never performed them during SSLP or TM? Do I just use my judgment on what feels appropriate?

  4. By looking at my squat numbers from today, what would you recommend i do for next week on W2D1 of the Bridge when I squat w/ belt?

  5. Do most people who do the bridge regress a bit and have to work their way up to meet up to their 5RM after a few weeks? What’s the fastest way to catch up to your 5RM?

  6. Overall thoughts on my numbers days for W1D1, and any suggestions you guys can give and time goes on?

  7. Dr. Feigenbaum, what time/timezone/day do you appear live on Instagram?

Thank you so much guys for everything. If you have any questions/confusions with my post, or if I’m missing any information, please let me know.

~Sean

2

1. How much weight would you suggest adding as you come across the next set, as the RPE scale goes up? That way, I don’t repeat on what I did today with the squat.

With more practice you will learn what types of jumps you can make for a “unit” RPE increase. A (very) rough rule of thumb is about 5%, though this often needs some tweaking for people. Also some supplemental lifts are more sensitive to the jumps in RPE, due to the technical variations (for example, don’t take large jumps on close grip bench).

2. I assume the days where I Squat/OHP/Bench/DL w/ a belt are the days where I would want to set PRs for those lifts? In the bridge, is it usually 5 pounds weekly?

The idea is for your estimated 1RM (calculated by use of the RPE chart) to increase weekly. We don’t want you to obsess over hitting a new 5RM PR and blast past the RPE target. Take what’s there on a given day, but ideally the weights do go up week to week. 5 lbs per week would be fine, but if you’re good for 10 within the RPE parameters, take it, and if you’re having a bad day, don’t force it.

3. How do I determine what I should start off with the assistance exercises if I have never performed them during SSLP or TM? Do I just use my judgment on what feels appropriate?

Work up in sets of the prescribed number of reps until you find the target levels of effort.

4. By looking at my squat numbers from today, what would you recommend i do for next week on W2D1 of the Bridge when I squat w/ belt?

I can’t give you numbers to squat, because I can’t predict how you will have adapted to the week’s worth of work.

5. Do most people who do the bridge regress a bit and have to work their way up to meet up to their 5RM after a few weeks? What’s the fastest way to catch up to your 5RM?

Don’t worry about your 5RM. This isn’t Texas Method. Worry about accumulating the prescribed training volume without overshooting.

6. Overall thoughts on my numbers days for W1D1, and any suggestions you guys can give and time goes on?

Practice the skill of rating RPEs. Don’t obsess over the exact accuracy of your rating. Treat the RPE as a number of “reps in reserve” that you can comfortably hit with good technique, NOT the number of reps you could hit with sniffing ammonia, cocaine, metal music, and someone holding a gun to your head.

7. Dr. Feigenbaum, what time/timezone/day do you appear live on Instagram?

I am not Dr. Feigenbaum, sorry.

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