Hi Jordan/Austin
Just starting week 2 of PB1.
Quick question on warming up.
On week 1, the big lift sets were 5@6, 5@7, 5@8.
Week 2 Becomes: 5@8, before doing the backoff sets.
Should I still do full 5@6 and 5@7 sets as part of the warmup?
Or should I reduce/taper off my reps as I apporoach my top RPE 8 set, in order to preserve strength/reduce fatigue to that I can give the top set a max effort?
Thanks Guys
Hey Paul,
You can do the ramp up sets if you want. I generally find that people choose a more appropriate top set (5 @ 8 in this case) load than if they don’t do ramp up sets, though some more experienced lifters can do this just fine. I think any difference in performance is inconsequential for situations when you’re not testing strength.
-Jordan
Thanks Jordan.
So just to confirm would it look something like this in the example below?, which is what I will be doing tonight.
Bench 1ct Paused- 5@8, (then remove 5% and do 3 x 5)
(For bench I normally ramp-up in 10kg increments.)
Empty bar x 5 reps
Empty bar x 5 reps
30kg x 5 reps
40kg x 5 reps
50kg x 5 reps
60kg x 5 reps
65kg x 5 reps @RPE 6
70kg x 5 reps @RPE 7
75kg x 5 reps @RPE 8
(Remove 5%)
72.5kg X 5 reps x 3 sets.
So basically, on this particular week, all sets that are RPE 6 and above will total 6 sets, and then 6 warmup sets beforehand?
Cheers
Yep, that’s fine by me. I don’t think I’d explicitly advise for any particular amount of warm-up sets or “sets above RPE 6”. Rather, the prescription is 5 @ 8 and then 3 back-off sets. How you get there is mostly personal preference, but I do like the ramp-up sets, yes.
-Jordan