The Bridge/RPE Questions

Training Q&A [Moderated]
1

Hi BBM,
I have attempted to find an answer to my question on the forum but have been unable. If it exists, please direct me there.

I am running the bridge at the moment, it’s going reasonably well l I think. e1rm increasing by ~2.5kg each week on each variation of the lifts for the first 4 weeks.

However, if I am doing 4x5@9 and I have done sets 1 and 2 and the 2nd set felt like a 9.5, would you extend rest period in-between and attempt the following set at the same weight? Or recalculate your RPE 9 based on the first 2 sets.
So your 4 sets might end up looking like.

5x100 @ 9
5x100 @9.5
5x97.5 @9
5x95 @ 9

Am I right in thinking that the point of auto-regulation is to do the volume at an effective intensity to drive an adaptation and the weight on the bar is pretty arbitrary?

Cheers

2

Hi MildVindaloo (love that). You are correct that you’d adjust the load down bit to maintain the RPE targets, and hitting the prescribed volume. I would not extend the rest times. Particularly when doing sets @9, it’s common to need to adjust down sometimes.

3

Thanks for that Leah.
PS. I only realised after i had posted my question that there are other more informal discussion threads below.