Going to run the bridge I feel rather soon, anyone that has ran the program willing to share there 1rms/e1rm or 5rm before the program and the results after the program and your thoughts on the RPE system, and any tips starting it. Thanks.
163lb
5x5 still progressing( STRONGLIFTS)
Squat:275lb
Bench:195
OHP: 145
DL: 305 1x5
Welcome!
you can find my bridge progress, along with the rest of my log, here: https://startingstrength.com/resourc…s-grind-2.html
As for RPE, I think I’d be conservative starting out. Also, if you’re used to scheduled linear progress, it takes a change of mentality. Your goal every workout is NOT to set a PR. Your goal is to be as honest as possible with yourself about the RPE, and apply the prescribed stress. The PRs will definitely come.
Good luck!
Thanks my man. Yeah I figured that. RPE isn’t meant for egos. As far as the system goes. Say it has 5 @ 8 x 3sets. Say on the 2nd set last rep im pretty fatigued and the 8 started to feel like a 9. I assume you decrease the weight if too much fatigue sets in? Because if not the last set could feel like a 10…
No problem. If you need to drop the weight to hit the right RPE, drop the weight.
I did the bridge 2.0 and really enjoyed it. My results were a little hindered from an acute low back tweak during the program, but my e1rms improved as follows:
Bodyweight: 150lbs → 157lbs
Squat: 340 → 365
Bench: 200 → 220
Deadlift: 360 → 385
Press: 120 → 130
General advice is don’t lift with the ego, especially with deadlifts. Coming from SL/SS you’re used to pulling one heavy ass 5rm once a week or so, but you gotta do less weight and pull at an appropriate RPE, since you’ll now be doing 6 to 10 working sets of DL per week.
Generally, if a set was a true RPE8, and you are conditioned to 4 minute rest intervals, the next set after 4 minutes of rest will also be an 8. It isn’t uncommon for RPE8 to “creep” by set 4 or 5, but if set 2 is that much harder than set 1, you might have to re-assess your estimates. And yes, if it gets harder, reduce the weight.
Jordan:
The intensity of the working sets are at RPE 8 and 9 during this phase of training. The RPE 8 intensity rating is used for the competition lifts, allowing the lifter to use good technique while accumulating volume without “going to the well” too much/too often with too many high intensity sets. 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. For the more specific supplemental lifts, e.g. the paused bench, paused squat, and touch and go bench, I allow a bit more intensity (but less volume). Later on in the training cycle, we’ll move more towards RPE 9 and a few RPE 10’s here and there, so it’s important to understand that the basis of these first four weeks is to get exposed to volume!
There are different versions of the bridge?
Thank you all for the responses
There’s the free ebook, The Bridge, or the paid template, The Bridge 2.0. Quite similar programs but some distinct differences, mostly in the selection and sets/reps/rpe of the supplemental lifts.
Are they all for beginning introduction to intermediate strength training or are some for more advanced lifters.
I don’t have 2.0, but judging by the 2 templates I bought a week ago, if you’ve never done RPE before, the text of 1.0 should be read no matter which version you run through.