Background:
I am manually writing workouts in a notebook and transferring to the google sheet afterward. I am basing what I write on the rough calculations of the RPE calculator and adjusting from there.
Week 4 day 1 of the Bridge starts tomorrow. A high-stress week so my squats go
5 @
6
7
8
8
8
8
Question:
I’ve been running each of my 8 and 9s with the same weight, but I noticed the spreadsheet will autofill with varied weights. Have I been committing an error by using the same weight across my working sets? Been questioning this for a few weeks. I would like to get some clarity. I also plan to run the Bridge again after this to fine-tune my understanding of BBM programs.
Sets at RPE 8 can usually be repeated with the same weight. However, at some number of sets that is no longer the case but I nor anybody else, can tell you specifically how many sets you can do without dropping the weight. I would wonder if taking 5lbs off the bar on the last two sets does anything meaningful to the stimulous as opposed to staying at the prior weight, I suspect not. Basically, try to keep the same weight with the same “feeling” but if your second set at RPE 8 feels like RPE 9+ then take some weight off the bar for the remaining sets.
Also, I ran the bridge twice, you get some serious deadlift progression if you came from a certain linear program with only one deadlift day
A true RPE 9 set means there’s one rep left in the tank. It also means that the next set is likely going to have a reduced load if it’s also going to be a RPE 9 because if the load was kept constant, it’s likely the next set would be a 9.5 or 10. So for the true competition lifts, I like repeated sets done across at RPE 8.
So yah, generally if you are trained to have the work capacity, and are taking ~4 minutes of rest, you should be able to repeat an @8 for multiple sets with minimal “RPE creep” and if it does creep you should probably lower the weight. Although I certainly struggle with my ego allowing me to admit to myself that the RPE is higher than I wanted when that happens.
Bonus tip. Jordan said at a seminar Q&A that if week 4 of the Bridge went well, run it out (keep repeating it while the getting’s good). The Beginner’s Rx explicitly has the trainee use this method for the last week of each of the 3 sections, and in that you repeat the money maker week until 2 lifts stall.
Thanks, Serack! Didn’t realize Jordan had mentioned that about week 4. I do recall they mentioned this in the beginner prescription though. It seems doable after looking at it. I agree that my 8s should be run the same across the prescribed sets should they stay true. Have a handful of 9s for this week so we will see how it goes!
