specific Q about 7wk GPP/Hypertrophy template

So a few Questions about the the reps and sets:

Question: Under the tab “7 week GPP Hypertrophy” there is a chart that shows the Volume/RPE of Competition Lifts where it shows the reps@rpe x sets…

  1. am I supposed to complete all 18 reps (6,6,6) at once for 4 sets? the rpe goes up at each set of 6 so I suppose im suppose to stop to readjust the weight on the bar to match my rpe?
    Another good example is starting from week 5 Im suppose to do a single at RPE 8 then 6 reps @ RPE 8. This confused me.

  2. Should I do one rep at RPE 8 (90-93% 1RM) then unload the bar and immediately do the 6 reps @ 75-80% 1RM, for a set of three?

no no no.

Let’s say you squat 300 pounds for your 1RM. Your single at 8 would be in the range of 270-280, then you rest 4 minutes, and then the three working sets (each with 3-4 minutes rest) would be in the range of 235-245 pounds. You asses the performance of each set after you complete it. For example, you put 275 on the bar for the single and smoke it. You asses the performance of that single as 6.5-7, but definitely not an eight. Assuming you have time to do another single, you would add some weight; about 5% in this case. You might try another single at 285, which you asses as an 8. Then you’d do some quick math:

285/.925 = 308 estimated 1rm
308* .79 = 243, so your working sets should be in that 240-250 pound range. this could look like 3 sets at 245, or a set at 250, one at 245, one at 240, or maybe the two singles fatigued you and 3 sets at 240 is what you choose. Its your best judgement and between those options there’s not much difference if you’re committed to training over the long term.

but either way, you take 3-4 minutes rest between sets with an RPE > 7.

so when it says "“6 @ 6, 6 @ 7, 6 @ 8. Repeat for 3 sets (4 sets total)” I’m supposed to do 6 reps@6-rest, 6 reps@7-rest, 6 reps@8-rest as one set, and repeat that three more times? (with a total volume of 18 reps x 4 sets=72 reps?) Seems like this plan would take a few hours with a ton of volume… Could I not just go to my next movement in the rest period, making 12 sets out of it? Or am I way off in my understanding of this program?

t_angeiras is correct, the 6@8 is what you repeat, so 6 sets total for that movement. They are supposed to be releasing an updated version of the template (Jordan said it would be out today in the last youtube live stream) that should be laid out more clearly.

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Its helpful, and less confusing to remember that RPE is the linchpin of the program regardless of the reps. Use percentages as a guide or ‘range’ only.

A single at RPE 8 means you used a weight where you could have got two more reps. (clearly you would warm up in your regular fashion prior)
A set of 6 at RPE 8 means you used a weight where you could have got two more reps.

Percentages are an objective part of the program, but as the popular meme goes, what are you going to do, not train?

Put it this way.

My estimated 1RM on the squat is 155kg. After last weekend of non stop activity, a full day of yard work Saturday followed by a day helping the folks with the construction of their new house Sunday, coupled with two nights of poor sleep and eating on the run, last nights workout was a bust. Even the bar felt heavy.
I was supposed to hit 3 x 5 RPE 8 on the squat, which, even at the low end of the recommended percentage range, 81%, puts me at 125.5 kg. Not happening. I wound up using 105kg for my working sets because that was the weight I felt I could get another two reps with.
I was fatigued, my performance was in the shit house, so I chose the weights accordingly. Had I been using a strict percentage based program, likely would have not even bothered.
Thats what RPE is all about.

If not, then I’ve basically been doing it wrong forever.

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yes I certainly hope so. the word “repeat” was unclear. Wasn’t sure if the meant the whole thing or just the last set. could you also move on to the next movement during the rest?

I’ve read here of some people warming up for the following exercise on the rest times of current one. If it floats your boat and you have good conditioning, it’s a good way to reduce session time, I think.

although it could potentially alter my RPE on sets

And that’s ok. See Dave’s post above for an example. BBM has always maintained that it’s ok to adjust rest periods, and thus subsequent RPE .

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