Low ISF Template Questions

Training Q&A [Moderated]
1

Hi y’all, been thinking about running the Low ISF 3 day template. Been training seriously over 2 years now and have a 2 month old at home now so keeping fatigue low sounds appealing at the moment. Couple questions tho:

  • When the sheet says “3 reps @ RPE 7, 67% e1RM x 6 x 3 sets”, should I use the e1RM from the top set for the percentage work? Should I treat the RPE from the top sat as a cap on the backoff sets too?

  • Any thoughts on cutting this down a bit to fit into under 40 minutes? I’m hoping to have more time soon but with a young baby at home that’s about all I’m good for for the next little bit. I was thinking of skipping the supplemental altogether, and either skipping exercise 3 some days or super-setting it with exercise 2 depending on feasibility. That’s sorta what I’ve been doing already with my current routine. Have also been keeping the rest times very short.

Thanks and appreciate all the work y’all do.

2

DVN.T- the e1RM should be calculated from the 3 @ 7, yes. There isn’t an RPE for the backoff sets, but 67% for sets of 6 should be very, very easy and no where near failure.

I don’t think it’s possible to do a session in under 40 minutes without severely reducing rest periods (to 1 to 2 min) and setting up the program so there’s minimum equipment changes. I would rather you get it all in instead of skipping. Setting time limits on each exercise may be a useful too, e.g. 20 min for movement 1, 10 min for movements 2 and 3.

-Jordan

3

Thanks Jordan. I have negotiated up to 45 minutes a session so a little more breathing room :smile:

I’ll try timeboxing each exercise and see how things go. Cheers!