So getting ready to start Week 2 on S&C and things going well, getting used to the RPE’s. I think I was pretty accurate within a rep or two since I was more or less guessing 1st week’s poundages. I think week 2 forward will be easier since I now have my actual RPE #’s from 1st week and now %’s are given as a guide each week. Is the general idea to nudge the numbers up in a linear fashion still? Or is it more wave like, a couple of my working weights are the same as week 1 albeit with lower RPE on top set and more volume with back off sets so I guess it’s progress right? One is slightly higher…
Also the Myo rep sets are cool but I think I low balled on them, was still able to hit 5-8 sets of 5 reps and still wasn’t done. For example I hit low incline DP press for 45lbs for 20 reps at RPE 8. Should I bump my activation set up to 50 lbs or 55lbs?
Should I stick with Barbell front squats but try using straps to make more comfortable. They are extremely awkward and only used 95 lbs. Lunges, hip belt squats, Bulgarian split squats?? Or suck itvup and get used to front squats?
KG,
Thanks for the post. Answers:
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The default recommendation is to add weight while keeping the RPE’s the same. Plan to improve each week or every few weeks, when possible.
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I would look at how many reps you did on your activation set and your rest periods. You may consider going closer to failure (just 1 rep shy or so) for your activation set and resting 15-20s for your back offs, measuring it with a clock. I don’t think it matters how heavy your activation set is provided you’re getting close to failure.
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It depends how much you squat normally. If you’re new to front squats and squat ~300lbs for a 1RM, I think your f/s is likely to improve rapidly over the template. If you’re squatting closer to 400 or more, belt squats or split squats may be more useful. That said, I’d probably just keep front squats in for this run through the template and see how much better you can get with them.
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Jordan, sorry that reply was delayed. I don’t mean to frustrate you, trust me I’m loving the program and despite being sick, already seeing and feeling a difference . I’m just not feeling front squats however. Everything else I’m following to a T but I feel like it would take me months just to even get shoulder elbow flexibility to do these safely and even tried straps and it felt even more clumsy. I hike and backpack up mountains a lot, is there any other alternate squat movement that is lower back friendly that you might give your blessing to?
If you recommend split squats, are these to be done bulgarian style elevated w/dumbbells? Or would they be regular barbell or dumbbell split squat? What about DB step ups? Regular DB or barbell lunges? Hip belt squat? Which of these could you possibly sign off on that might also help with my leg conditioning for my hiking trips? Again, everything else going smoothly. Thanks
Appreciate the help?
Kevin