Question about powerbuilding I

Training Q&A [Moderated]
1

Hey BBM,

I tried to reply to a previous post about powerbuilding I and think it may have been lost due to it being from a couple of weeks ago:

https://forum.barbellmedicine.com/forums/training-q-a-with-dr-jordan-feigenbaum-and-dr-austin-baraki/76105-a-few-questions-about-powerbuilding-i

To follow up the discussion we had there - I ended up getting in touch with your customer support and got the currect version of the template, and i’m currently on week 2.

I’ve looked at what’s programmed for week 2 and saw that most of the big lifts, for example the the deadlift, programmed “5 reps @ RPE 8, then take off 5% and complete 5 reps x 2 sets”, as opposed to what was programmed in week 1 which was “5 reps @ RPE 6, 5 reps @ RPE 7, 5 reps @ RPE 8. No back off sets”.

What I wanted to know was whether I still need to perform 5 reps @ RPE 6 and 5 reps @ RPE 7 before jumping into my first programmed set of 5 reps @ RPE 8 as a warmup, and have my workout looking something like this:
110 kg x 5 reps @ RPE 6, 115 kg x 5 reps @ RPE 7, 120 kg x 5 reps @ RPE 8, then perform back-off sets.

Or, if there is another way that I should be performing my sets.

Just as an extra note - would the same suggestions apply for example on the overhead press since i’m quite weak on that exercise (37.5 kg @ RPE 8 x 3 sets as programmed), and where the weight increments between RPE 6, 7 and 8 are small?

Thanks in advance!

  • Ben
2

Ben,

The first week’s rep prescriptions are designed in a way that (hopefully) encourages folks to gradually work up to their top set and maybe adds a bit of accuracy in selecting the load. We hope this establishes a sort of reference point for the top sets in the upcoming weeks. After the initial week, the ramp up sets aren’t specifically listed. You can jump right into the top set if you’re confident in load selection or you can continue to use the ramp up sets. Either way works!

-Jordan

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