Questions about the 4 week time crunch template

Training Q&A [Moderated]
1

I’m asking this in the moderated forums because I don’t want to disclose to much of the program. So if you think there’s too much info in the questions, just ignore. I’ll wait a few days and rephrase the questions in that case.

I’ve started the 4 week time crunch template and have finished day 1 and day 2 of week 1.
I’ve got some questions regarding the MYO reps and exercise selection. 1. When I need to do 12-15 reps @ 8, but hit RPE 7 at my 15th rep with a certain weight, do I need to do an extra set with extra weight so I het the @8? Or do I just proceed with the sets of 5. The thing is I did this (just proceeded with the sets of 5) and I could keep going with doing fahves. RPE went to 7.5 the 4th set. I quit after 4 sets because I don’t know how much soreness will follow from this new stimulus. :smile:
2. I get quite a bit of elbow pain (tendon) when doing pulling movements for back (elbow flexion, so bicep curls are also a problem :wink: ). Doing quite a bit of reps on Pendlay rows AND pull-ups makes the tendon really angry. Pulling with a neutral grip works a little bit better. Can I replace the pull-ups with V-bar rows and the chin-ups with hammer grip chin-ups? Is there much disadvantage in doing most rows with a narrow grip, instead of a wide grip?
3. S-S1 on week 1, day 2 made my lower back burn like crazy. Quads, hammies, glutes, … were fine. Just the lower back was on fire!! Technique issue or would you expect this with this variation of the lift and programming?

2

Hi Rho,
Thanks for the post!

  1. In this case, I’d just add more weight next time. You got close enough and RPE for a set of 15 reps is pretty tough to judge. That said 5 sets of the myo reps would also be just fine.
  2. Yes you can do that is it helps your elbow. Although I know personally, if I stick with chin ups, not doing any pulls up, I can manage my elbows well.
  3. You should be fine and we actually don’t use the marks of soreness to decide much, if anything here. You might need to maintain a better lumbar position, but it’s tough to know without seeing things. But a pump in the lower back that resolves is not too concerning.
3

Hello Leah,
Thanks for the reply. 1. Yes, I’ll add 5kg next time. Could get interesting. :slight_smile:
2. I’ll try sticking with just chin-ups and see what happens.
3. If the immense pump in the lower back persists or it starts bothering me outside training, I’ll get back for a form-check.