Hi all. I’m aware that the off season chart in the book is a guide, and I understand how it’s laid out, and I do understand the top set explanation. With that being said, I have a question concerning the programing of the main lifts.
Seems like it starts with a weight, (5×5) goes down the next week, (4×4) then de loads (and repeats).
Ex. RPE 6. 5×5- RPE 6. 4×4- De load.
Then week 8 is supposed to beat week 4, but both PRE’s are 7, and the reps and sets are the same (understanding trying to beat by a top set). I’m assuming the ‘beat week 4 by 5-10 lbs in week 7 is the ‘ramping up’ part of the progression.
Just don’t understandwhy week 1&2, for example are both RPE 6, but the reps and sets are lower the second week.
Another thing to remember is that the RPE has no influence on the number of reps in a set. Its an indication of the intensity. A 20 rep set at RPE 6 will use lighter weights than a 3 rep set at RPE 6. So in the book, Brian laid out a way for you to increase load within the RPE 6 range. In order to do that, he dropped a rep and a set.
When it comes time to “beat week 3” (or similar) in the future, you have had some training under your belt and should be able to beat the weight you did for 4 reps at the same RPE. This is one way you can objectively measure your progress during an offseason.
“Last time I did a 5 rep at RPE 7, I used 400lbs. This week I did 415lbs at RPE 7.”