Hi there team,
I’ve been using double progression following a slightly modified version of the General S&C II Template (which is great btw!). My question is what to do when you overstep. Specific example: last block for Barbell Overhead Press I worked up to 4 sets of 5 with 52.5kg. Not sure if the last set was RPE 8, maybe a little higher. So, current block I thought I would stick to same weight. The weeks have gone (all at 52.5kg): 2 sets of 4, 3 sets of 5, and then yesterday was going to be 4 sets of 6 but I got to the 5th rep on the 4th set and thought doing another one would definitely be a greater than RPE 8, in fact it might not get up. Definitely a lot harder than I remember the 4 sets of 5 feeling last block. If it had all gone great, I would have then upped the weight to 55kg and gone to 4 sets of 4, then 4 sets of 5, then 4 sets of 6 the next weeks. Seeing as it didn’t go up, would you recommend: just trying again? Going back to 4x4 with the same weight and coming up again? Reducing the weight and sticking with the higher volume? I’d greatly appreciate any help, thanks!
I think if you did 3 sets of 6 and one set of 5 for the programmed 4 sets of 4-6 reps, I’d plan on going up to 55 in this case. It’s unlikely you’ll fall out of the rep/RPE scheme listed, so I think this is a fine option. You can also stay at the same weight if you prefer.
While I know progression can be motivating, I think you could probably repeat the same weight each week for the entire block and still have a higher 1RM if we tested it at the end of the block. Briefly, all the weights you’re likely to use for 4-6 reps @ RPE 6-8 are going to be heavy enough to drive strength improvements to about the same degree. Going up in weight might feel better/be more fun, so I’ll allow it if you want. If you don’t really care, you could just hold the weight steady until you definitively max out the rep ranges for each set. Dealer’s choice!
Thanks for the super quick reply Jordan! And sorry my ‘thank you’ response is so slow - a hazard of the holiday season here. I appreciated the encouragement and did put it up to 55kg for 4 sets of 4 the next session - but since then I’ve been away with the family and now need to restart after a week away. Anyway, thanks again!
Copy that. Hope you had a good holiday and are back at it!