Hi, I am about to switch over to The Bridge and BBM programming after my current program runs its course in 3 weeks time. I have a question regarding warming up. I have pretty much followed SS method through my LP and current program. Starting with empty bar x 2 x 5, then a set of 5, then 3, then doubles and singles to work sets. Is this also BBM way to warm up when looking for RPE for the day?
Tate,
We advise sticking with the same rep range all the way up to your work sets. In other words, if the workout tells you to go up to 4 reps @ RPE 9 and you think that’s going to be ~315lbs, we’d recommend:
4 reps x _ sets with the empty bar
135 x 4 reps
185 x 4 reps
235 x 4 reps
260 x 4 reps (planned 4 @ 7, I think).
We think that gives the user a bit more volume, practice, and help determining the correct load for the day.
Hi Jordan,
Because I don’t rest between the warmup sets, I find the warmup sets don’t give me good indication of my correct load. To use your example above, if 260 is indeed my target x4@7, the 235 in the warmup set will feel like a @8 because of lack of rest before it.
Would you allow for some rest before the last warmup set for the sole benefit of determining the correct load?
Makes sense - thanks!
Why aren’t you resting between sets? 2-3 minutes should be fine.
Jordan, so say for example, my 3-0-3 tempo Squat was 70kg. Would i still go the same warm up process or do you just get straight into these as plenty work has already been done prior?
I usually start just under my first work set if they’re at the end of a workout, but it really depends how heavy you’re going and how comfortable you are jumping into something challenging without warming up that specific movement. Generally for the 3rd movement I like 1-2 warm up sets before the work sets.
Jordan, on this warm up procedure. So say if my belted Squat RPE6 was 100kg does this warm up look right
2 x 4 empty bar
1 x 5 40kg
1 x 5 60kg
1 x 5 80kg
1 x 5 100kg RPE6
from here we add weight to get RPE7, RPE8 etc. Also what equates (roughly) to the next RPE? Say 6 was 100kg, would 7 be 102.5kg, so 2.5kg per RPE.
(That should be 2 x 5 empty bar)