Powerbuilding 2 Gen 2 - Confusion about double progression sets

Training Q&A [Moderated]
1

Hi Docs,

I’m currently running PB 2 gen 2 (non comp) and I’m starting the second week where double progression sets are introduced. I’m admittedly confused as to how I should be approaching these. For example squats are prescribed as:

4-6 reps at RPE 6. Repeat x2 sets 4-6 reps (rpe can go to 8).Then the sets show 2 sets at rpe 6 and one set at rpe 8.

If I hit 405x4 @6, 405x4 @6 and 405x4 @8, would I increase load next week? Or do I need to try to hit 405x6 @6, 405x6 @6 and 405x6 @8 before adding load? What happens if I hit 405x6 @6, 405x6 @7, and 405x6 @8? How important is it to maintain rpe 6 for all sets except the last one? Is it expected for rpe to creep up from 6 to 8 across the repeat sets? or should I be using a load that allows me to repeat at that rpe 6 target and reduce reps on subsequent sets to maintain that until the last set where I shoot for the max range and cap at rpe 8?

Hopefully I’m asking this in a way that makes sense and apologies if I’m being extremely dense - definitely new to this style of programming/progression.

Thanks,

Anthony

2

Hey Anthony,

Thanks for the post. The goal of Double Progression is to max out each set’s rep range. The first set determines the load to be used, as it has the lowest RPE “cap” or limit. In this case, the first set’s RPE is 6. Then, you have two additional sets where the RPE can climb as high as RPE 8, though it doesn’t have to.

In your example, you would need to hit 6 reps on all sets before moving up in weight. Your second and third scenarios are examples of you doing that.

Does that make sense?

-Jordan

3

Hi Jordan,

I think I get it now. Thank you for taking the time to explain.

One additional scenario - Say hit 405x4 @6, 405x6 @8, 405x6 @8 this week. Next week, I’d repeat 405 since I didn’t get 405x6 @6 the previous week for the first set. Lets say I now hit 405x6 @6 for my first set next week (as unlikely as that probably is). Would I repeat 405x6 for the subsequent sets, or would it make sense to up the weight after the first set since I’d likely be able to get 405x6 for all of the prescribed sets based on 405x6 @6?

Thanks,
Anthony

4

In the first scenario, I would advise against going up the next week. We want to get sets of 6 reps across all sets.

In the second scenario, I would stay at 405 and get 6-reps across. If successful, I’d move up the next week.

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5

Thank you for clarifying!

BTW, I’m loving the new 2nd generation programs. So far I’ve tried the Low Fatigue Powerbuilding program that came with Low Fatigue gen 2 and it was great! The fatigue singles really changed the way I approach weight selections and I have gotten a lot more comfortable taking bigger jumps on my lifts saving both time and energy in the gym. Powerbuilding 2 gen 2 is going great so far as well. I’ve already hit rep PRs on SBD in the first couple weeks :slight_smile:

Thanks for all you do!

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6

Awesome to hear. Let us know how the program works out for you!

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