Struggling with PB3

Hi
Thank you Jordan, for answering my question on IG (struggling due to depression and overreaction of fatigue/soreness after training). You mentioned possibly trying a variable rep scheme (double progression). Could you explain a bit more about this?

I was also wondering about having a consultation with you, or a few months coaching (depending on cost)? This is an on-going issue for me, leading to difficulties in making progress which is really frustrating. Unfortunately on-going coaching wouldn’t be financially possible, as much as I’d love to do it.

Thank you for your time.

Hi Abi,

The double progression would look something like the following: 1. Pick a rep range

  1. 3-5
  2. 4-6
  3. 5-8
  4. 8-12
  5. 10-15
  • Pick the number of sets, e.g. 3-5 reps x 3 sets
  • Pick a proximity to failure for the first and final sets. I usually cap the first set at RPE 6 and the final set at 8 on compound lifts
  • Each set in this example would be in the 3-5 rep range and capped at RPE 8,
  • Once you’ve maxed out the reps for all sets (5 reps for all sets), go up in weight the following week
    Happy to help wherever I can.

-Jordan

Thank you for explaining, that makes sense.

I also have the Low Fatigue Strength programme. Could I ask if you think (with, of course, the caveat of not being familiar with my situation) that might be a better option to try just now?

The 3-day one could be a good option to try given the frequency and volume reduction, yes!