The Bridge 2.0 Question

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Hello,

I have a couple questions regarding The Bridge 2.0.

1.) Do you make a weight jump from week 1 to week 2, or do you go off your week 1 e1RM for week 2 and start jumps at week 3? I ask because week 1 is listed as a low stress week and I wasn’t sure if the development progressed from there or from week 2. (I’m probably overthinking this whole thing)

2.) For supplemental lifts, do you base your weight off the calculations of your competition lifts? (ie. incline bench press–>comp bench or mid shin rack pulls–>comp deadlift) I ask because when doing incline bench and basing my weight on the RPE chart of bench I found the first set to be way too heavy. Also the inverse was true for mid shin rack pulls. I found that the weight based on RPE of my deadlifts to be insufficient.

Hopefully I explained my questions well enough. Thanks in advance.

Paul

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  1. With RPE your load is determined based on your warmup sets. Typically this is either a single @8 or a top set @6 or 7. So, if for instance you are supposed to do a single @8, and you can do +5lb for it, go for it. Likely, since you are new to training this way, you should have no problem going up in weight even after a low stress week. So I would at least plan to try to go up. But once again, you have to adjust down if need be intra-workout. Rule #1 of RPE training, don’t overshoot your RPE’s. If a set registers higher than expected adjust down accordingly.

  2. No you don’t base supplementals off of main lifts. It’s so much simpler than that. Just simply warm up and if say your first set is 4 reps @7 start with an empty bar and keep adding weight doing 4 rep sets until you find a set @7. Then use the RPE chart to find the proper load for the rest of your sets that day. You then have some recent data on that lift to plan any hopeful subsequent weeks load increase attempts. One of the benefits of RPE is it is super easy to rotate out supplemental lifts because of this. You don’t have to have any recent data on a lift in order to find a proper training stress. Here is a good article Jordan wrote awhile ago about a strength template, and he included a great description of the ways you can use RPE intra-workout to find the proper load like the example I mentioned above, I think after reading that through the bulb should pop on: General Strength Training Template for the Intermediate/Advanced

Hope that helps!

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