I’m running bridge v2.0 (out of the template bundle) from a fairly detrained state. I have a fairly long training history with OK numbers despite a poverty bench, but the past, I dunno, 6 months have been a disaster of very little training, too much eating and drinking, blah blah. So I decided “do an actual program and just finish it, and go from there”. So I chose the bridge.
I just started week 2. So far things are going OK but work capacity definitely my biggest weakness. For instance, in wk 1, the low stress week, on day 3 of the DLs, despite the first top set of DL feeling like a normal @8, I missed the final rep of the 2nd set. I chalked it up to mental and maybe not giving myself enough rest (3.5 mins instead of the full 5).
Yesterday, on wk2 day 1, same thing with mid shin rack pulls. First set of x5 @9 was fine. I repeated the same weight and missed the 5th rep.
So I have two general questions:
I know BBM generally advocates sets across for the @8s on the comp movements. Given my work capacity concerns, should I aim for that first set to be a little lower, like an @7 or 7.5, and aim for hitting @8 on the final set? That’s actually what I did yesterday on squats though I kept rests short (3 mins) for each set so it went 7, 7.5, 8.
For the supplemental movements where you ramp up to an @9 set. For some weeks, it just says “repeat x5 @9” with no asterisk, which indicates to me it should be repeated weight. For other weeks, there’s an asterisk, which means take 5% off the bar to keep it at @9. It is unclear to me how some weeks you could repeat the same weight and still be @9 and some weeks you need to drop the load to keep it at @9.
An RPE 8 is an RPE 8, whether you are detrained, have poor work capacity, have to lower the weight on the bar, or not. However given your long lay off, you might have to reduce weight on the bar to maintain RPE 8 for sets across. The reason things are all over the board for you right now is because you have been away from it all for so long.
Honestly IMO having been through something like this (only a month layoff for me though) this is really where a mini-LP makes a lot of sense, and why it is suggested so often for folks who have had a long lay off. Start with a moderate weight you can do for sets across (say RPE 8 on the LAST set), and then add a little to that each session. It’s very straight forward and gets you the MOST exposure to all the big lifts in the shortest period of time. Then you can transition into the Bridge after a few weeks.
I get what you’re saying Re: RPE but it makes me curious why they would then specify when to repeat a weight and when to do a load drop.
And regarding a mini-LP, I personally dislike that approach for multiple reasons and don’t see it being any better in the long run. I chose this specifically because of the volume ramp rather than the intensity ramp.
I think they’re recommendations are based on experience, and I agree. I had issues early on when I first came out of LP doing sets across at RPE 8. I dropped 5 lbs per set for a number of weeks and it worked. For example, if my first set on bench was 245x5@8, then I’d do 240x5@8, and lastly 235x5@8. The 5 lb drop might have been a placebo mentally but it helped me maintain the reps with the right feelz and still get in the work without extended rests.
I think you probably just need to get in the time needed to get back in the swing of things, which is really the only reason I suggested the mini-LP. You have to keep in mind that the Bridge was designed to take someone coming off LP and high intensity to do more volume at a lower, more appropriate intensity while introducing them to new movements. That really isn’t where you are at right now, so if you don’t want to do the mini-LP you are likely going to have to make modifications to the Bridge until you re-acclimate to training. As such many of the basic recommendations around fatigue percentages and such might not apply to you until that happens.
First off, your RPE ratings may not be accurate. I know it is very common for people to overshoot (I know I overshot like a sonofabitch at first myself). So you probably need to calibrate your ratings a bit. If you’re on the fence about what to rate a set, always round up not down.
Also, for sets across it’s ok to have some RPE creep. It’s very common for me for it to look something like this: 8, 8, 8.5, 9. So long as I don’t go over a 9 I don’t worry about it. If I’m creeping up too soon, like 8, 8.5, 9 and I know I have one more set then I’ll pull 3-5% off the bar so I can finish my volume out without going over a 9. Also, 3 minute rests are generally fine (that’s what I use) though it may require a few weeks to adapt, just auto regulate down between sets if you have to in the interim.
Finally, as for repeating sets @9 on weeks without an astrisk… I take that based on how I feel that day. If I’m feeling strong that day (or if my @9 set registered as like an 8.5) I’ll attempt to repeat weight. If I’m not feeling strong that day, I’ll pull 3-5% off the bar. You should not be failing reps in training. Always pull weight off the bar if you feel there’s risk of failing reps. Also, if you’re not sure whether you are going to get the next rep or not it means you’re already at a 9.5 and should rack the bar early instead of attempting the next rep. You’re gong to absolutely beat yourself into the ground if you mix the increased volume with failing/grinding reps.
RPE takes awhile because you really have to feel it out. Not everyone’s body is the same either. You’ll begin to see patterns in how your body reacts over time, and you adjust your strategies to accommodate for those irregularities.
Also, with regard to follow-up sets at RPE 8, for me I have found that it’s better to hit them at RPE 7 or 7.5 than it is to get squeeze them in at RPE 9 or 9.5. While the latter may work for a single session, cumulatively it’s a bit much for me to handle, so I don’t mind dropping the weight. The main thing I focus on is hitting that first top set or two. That might be a 1@8 and a 5@8 in some blocks, or a 6@7 and a 6@8 in another block. Everything after that is a fatigue where I’m just trying to generate some volume. I still want to get it close, but I’d rather be conservative than I would aggressive in those follow-up sets. Whenever I push those too much for too long is usually when I wind up with stalled progress at best, of some little niggling injury or setback at worst. I am learning to focus on the big picture, and to put in solid but smart lifting, and then just let consistency at showing up do the work.
fwiw I have RPE experience (used it extensively leading up to my last meet a couple years ago), though I’m obv rusty with the layoff. And agree whole-heartedly with a couple of the points above. Namely, missing reps in training (first time I’ve done it in a long, long time, especially for non-bench lifts), and it’s generally better to undershoot than overshoot.
I also think with rack pulls specifically, it’s a new exercise to me so maybe my gauge is a bit off. I actually find the lift a little tougher than normal DLs.