looking to improve the big 3 (S/B/D)

Training Q&A [Moderated]
1

Hi there,

I purchased Strength I and 12 Week Strength Template a while back and I’m finally starting one of these programs this Monday! I actually have a few question before i try them.

  1. which program should i start off with first (new to RPE but i know my 1 rep maxes for each)?
  2. if i know my 1 rep maxes for each of my bench, squat and deadlift, can i use these numbers and plug it into the calculator (on the excel file) for each of my workouts (for the main B/S/D) leading to my testing week?
  3. With strength I, i realized that every weeks asks for your E1RM. Let’s go with week 2, day 1 for instance (squat). It asks for 1 rep @ RPE8 followed by 5 reps at RPE9 (84% e1rm) and followed by 5x2 sets @ 75-80% e1rm. Does this mean, I have to work up to a single that’s an RPE of 8 and with with that weight i will use 84% of it to do my following set of 5? Once that is done, i will use that single @ RPE8
    and multiply it by 75-80% to do my 2 sets of 5 reps? For example, my single at an RPE of 8 is 315lb. I will then do 5 reps at 265lb. My last set, i will do 80% of 315; 265lb for 2 sets of 5.
  4. for overloads, I purchased a pair of https://www.elitefts.com/pro-mini-resistance-band.html and https://www.elitefts.com/pro-monster…ance-band.html. Does it matter which one i use?
  5. can i repeat each of these programs as many times as i want and when should i stop?

Thank you, and sorry for all of these questions. Stay safe everyone!

2

Leonard,

Thanks for the post and I hope all is well :slight_smile:

  1. Strength I
  2. The calculator is useful for bracketing your expectations for target weights, but I would not use them without additionally factoring in the RPE of the set.
  3. No, you’ll use 84% of your e1RM, not your 1 @ 8, which would be ~ 90-92% of that day’s 1RM.
  4. I would use the regular mini’s.
  5. Yes!

-Jordan

3

Thank you Jordan!
Which one’s are the regular mini?

4

The red ones.

5

I promise this is the last question!
I realized there’s a rip in my red mini bands and i don’t feel safe if i were to use it. Would it be okay if i were to use the green ones?

6

As an adult, you can do whatever you like. That said, the green bands probably put too much tension on the bar for your current level of strength. To the extent this matters, I’m not sure.