Question

2.56K viewsJune 13, 2017

Anonymous May 24, 2017 0 Comments

The book describes some baseline set/reps schemes for assistance work. I was just wondering if for the odd lift (in the case; paused front squats) it’s ok to take a ramping top set to 8-12 reps at a 7-8 RPE.

reasons are pretty selfish

1) leaves out some guess work as to what will feel good for 4 straight across sets
2) allows me to actually push a bit harder knowing I just gotta crank out one solid 8RPE set.

curious on your thoughts
Thanks,

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2 Answers

Answer 1 · 2017-05-24T18:18:07+00:00

The book outlines one top set at the desired RPE and not 1 RPE across all sets.

In order to ramp up accessory work, you would simply add more top sets at the desired RPE. We don’t push accessories to 8 simply because it isn’t typically required. We want to refine technique and train a weak point. You don’t need to push a top set at 8 to do this. Also, in your example, a set of 12 paused front squats would not be ideal and would most certainly not be enjoyable. Stick to the sets and reps in the book and simply swap out ramping sets for working sets at the prescribed RPE. Sets of 8-12 on barbell lifts is difficult to maintain posture and brace.

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Paul is an elite level raw Powerlifter with personal bests of an 805lbs squat, 440lbs bench, 725lbs deadlift and a 1960lbs total in the 242lbs class, as well as an 800lbs squat, 430lbs bench, 700lbs deadlift and 1930lbs total in the 220lbs class. Paul brings a deep educational background to the team as he has earned Master’s degrees in both Sports Management and Exercise Science. He is a former D1 Collegiate Strength and Conditioning Coach, who now works as a Functional Rehabilitation Specialist in Calgary, Alberta, Canada. Paul provides coaching services in the areas of training and nutrition through his company Master Athletic Performance and is also the co-founder of a technology company, 1-Life Inc. Stay tuned for more information on that in the future!

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Answer 2 · 2017-06-13T15:40:52+00:00

You should be working up to 1 top set at the given RPE anyways, so I think that’s already what you were looking for.

A set of 8-12 probably isn’t going to transfer over well considering you would be using a fraction of the weight you would if the number of reps was lower…. the only reason I could see doing so many paused front squats is maybe if your core is super weak and you’ve noticed front squats work it really hard. If you wanted to get a little funky and try it and if it worked for you, party on Wayne, but I don’t think it’ll be a long term solution for bringing up your squats

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Tucker Loken is a Bodybuilder turned Powerlifter turned Powerbuilder from Eugene, Oregon. He did his first bodybuilding show when he was still in high school, and has been training male and female competitors for shows since 2011. Several years ago he decided to take a step away from his normal routine and learn how to get strong. He worked with Brian for 9 months, added 200 pounds to his raw total and qualified as an Elite lifter in the 220 pound weight class. He returned back to bodybuilding much stronger and now incorporates the 10/20/Life philosophy into his training to keep himself healthy and making continual progress in the Big 3 as well as adding size and shaping his physique. Now part of Team PRS, he brings his unique expertise of nutritional knowledge and how to balance Bodybuilding with Powerlifting to help athletes achieve their best potential.

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