Hey Jordan, Austin and the rest of the Barbell Medicine crew.
Huge fan of everything you’ve achieved. I’m a reformed long-distance runner, I’ve completed the Starting Strength Novice Linear Progression and am excited to have recently started the Bridge 2.0. Can’t wait to see where it takes me!
I’d be very grateful if you could answer a few questions I have on the template, I’d hate to get halfway through the programme only to discover I’ve not-been-doing-the-programme.
No. Fatigue sets are seen on supplemental lifts only whereas repeat sets are seen on the comp lifts.
They are not contradictory.
Fatigues are “drop sets” or sets where the weight on the bar goes down.
Rep drops are repeats. Most of the programming uses repeats outside of the supplemental lifts using the *.
Since we’re not basing back off volume on fatigue, you’re don’t need to use those fatigue stops. I wouldn’t do anything with the fatigue number at this time.
Yes- these are sets across. There are no “fatigue” sets.
Repeat the set of 5 @ 9 for a second set of 5.
This means do 4 @ 9, then take 3-5% of weight off the bar to maintain ~RPE 9 for the next 2 sets. These are fatigue sets.
It’s meant to connote doing an additional 2 sets (3 total of 8 @ 8)
Stick to the calculated load. The idea is that with the repeated intraset fatigue the RPE will tend up.
Higher relative intensity, yes.
It doesn’t matter when you do them, but I’d prefer to do them on off days (the upper back and ab work) and I’d do arm work at the end of a regular workout.
LOG
There is no dumbbell work in this particular template, but if there were, that’s how we’d have you track it.
Yes exactly.
I’m aware of the shortcomings of spreadsheets and am working on trying to fix them.