I could go on for ages about how good this channel is and how much of a legend Bryce is but I'll cut it short- The program is awesome, Also planning to visit The Strength Edge/Calgary in general from the UK soon!
Super pumped starting this tomorrow I will update with results! Found your channel from candito and I must say your are the best powerlifting channel on youtube! Thanks for all the great content and keep it up!
While I did leave another comment, I also wanted to leave my before and after numbers, for S/B/D respectively (all in Kgs) Before: 160 / 180 / 210 After: 170 / 190 / 230 Age: 40. Started PLing late but enjoying the shit outta it.
Just hit day 2 week 2 today, and my training partner pushed me into trying a pr at the end of my bench sets. Hit 250 for a double touch n go at 155lb bw. My goal is somewhere around 260-270 come meet day. So far I'm enjoying the program! Thanks Bryce.
Hahaha Jesus. We really dropped the ball on that specifically. I hurt my shoulder leading into nats and didnt want to be doing extra arm work, and then we measured after I had not trained my arms for like 8 weeks and Dillon had won. Maybe we'll re-do it and properly track it one day... I'm so full of shame and regret...
Should add this video link to the standard spreadsheet document. I modded my training maxes halfway through the 1st 4 week block to 95% & it helped shorten my sessions in a big way. Valuable tips here.
One difference i see is that 2R sets don't take RPE into consideration. If you do 3x8 RPE 8 you may lower weight on the second/third set to stay in the range of RPE 8. But on the 2R sets you don't do that.
Just completed my first week. Took me a few days to figure out the terms and abreviations. The workouts feel great so far not over taxing but definetly sweating and stiff near the end. Currently my bench max is 320 squat 400 and dead 495 (1295)at 200 bw. Ill post my progress when i complete the program im excited to see where my total lands! Hoping to hit up my first meet.
Never had a chance to get a run at the 8 week program. I picked up a injury during your 16 week program and had to stop. Hoping to build myself back up to get it another go
Hi, awesome channel and content. What' are the differences between the 8-week and 16-week programs? Are they oriented towards different goals/lifting expertise/etc?
@@adibq RPE The weight does not matter, its alle about the reps. So if your program says 8 reps @RPE8 That means that when you have done 8 reps there should be 2 (RPE 8.) more reps left in the tank. So if you need to do 4 sets of 8 Reps, and after set 2 you get so tired that you gonna end at a RPE 9 or 10, you need to take some weight of the bar. So your sets will still be RPE 8. Example from my training to day: I had to do 4 set of 8 reps @RPE8 to day. After the first 2 sets i realize that if i dont take some weight of the bar, i will end at a RPE10. So for the 3 set i took 5kg of the bar, so i could stay at RPE 8. And for the 4 set i took additionally 2.5kg of so i could stay at RPE 8. Does it make sense now :) For example of the RPE. thesufferfest.com/blogs/training-resources/rpe-why-turning-off-the-power-meter-can-make-you-faster Or search on Alan thrall explaintion on RPE.
Could you maybe explain a bit more in detail about the E1RM portion of the program? I'm a little confused.. If my 1RM is 100 kg in a lift and it states on the program to perform a triple at an RPE 8, which is about 86% of my max (according to Mike T's chart), wouldn't my estimated max still be 100 kg if I divide 86 with .92? Should I use ramp up sets for estimated maxes? I tried to use Mike T's estimated max calculator, it seems to be pretty accurate, you can add the RPE, reps and weight into it. Do you think I should just stick with that if it's more simple?
So I completed the 8 week program about 3 weeks ago. I'm at a loss all three of my main lifts declined the worst being my bench and deadlift. I ate like a horse gained about 10 lbs slept pretty well, having said that I did have a very stressful two months which may have been a factor. Back to the drawing board I guess.
"Standard" 4 sets at RPE 8 could all be different weights, but each set you aim to keep RPE @8. 1+3R sets at RPE 8 means first set is @ RPE 8, do the same weight for the remaining 3 sets regardless of RPE (though he says try not to go above 9).
Bryce: gonna be starting my 9th week and loving the program. Definitely feel like I'm making some significant gains. Many thanks for putting this together and allowing us to access free of charge. One question... how do you perform a "rolling plank"? I google searched it but there doesn't seem a definitive answer to this. Thanks again for this great program!
@@louis-philipperoy1489 around week 12 he has you doing a 3 rep set 8rpe to work out estimated 1rm However i do believe he mentioned somewhere work up to a heavy single every now and then if youd like
@@lebumbcrack7248 but if you get stronger in like the first 3 weeks, do u have to wait until week 12 to increase your numbers for the % maxes? I mean, you would be working 9 weeks with less weight that your assumed PR
So in the second part, if I did a triple at RPE 8, then I need on the spot to calculate the E1RM and take the percentage needed? And also, would adjusting the rounding to 2.5 make the program compatible with kg or is somting else needed? Anyway great content so far! really enjoying your channel!
jonathan kotzer You can change the rounding to 2,5kg so it can be used in kilos. What I did I just printed lbs-to-kg chart with the program so I can do to rounding myself
@@joonaleinonen2440 the program shows percentage with kilos and next to rpe. If I want to use the percentages, I must load week after week more kilos than what the program says or not. For example: week 2 140kg (70%), week 3 150kg (75%). Should I charge 150 or a little more? by progressive overload. I usually use rpe
Since I'm not so good with the freedom units, I inserted kg instead. On the second week of the program now and don't really see a problem with using kg:s instead of lbs, are there any drawbacks?
Yeah, did the first 4 weeks and then unfortunately got a real man cold. But during those weeks, there was and increase by 10 kg each week in the squat, which got really heavy the last week. Will the program from scratch again, but will lower my 1RMs or modify the excel sheet a bit.
Running this again for the second time after i got a lot stronger and doing 4000kg in squats the first day and 2800kg pause bench + OHP + Bent over rows + GHD extensions did me dirty... But I know the program works well for me, so im all right with falling asleep crying to night😀
Bro, i have a question, if my starter Squat PR is 315, I put it on the program, the program give me all the numbers based on that PR, but if I get stronger 2 weeks later and eventually my PR IS 365, wouldn’t be wrong if I still working with the previous PR?
Sothea Yi He mentioned that we should expect the RPE to climb as we move through the repeat sets. By this reasoning, 1+3 sets of 8 reps @ RPE 8 means that you would start at RPE 8 and probably end up at 8.5 or 9 by the 3rd repeat set (although the closer to the original 8 RPE, the better). So I can only assume that 4 sets of 8 reps @ RPE 8 means that the RPE doesn’t climb, and that you should adjust the load every set to make sure you’re not going above or below an RPE 8. However, if I’m wrong, this is a distinction without a difference and he should fix it.
the program shows percentage with kilos and next to rpe. If I want to use the percentages, I must load week after week more kilos than what the program says or not. For example: week 2 140kg (70%), week 3 150kg (75%). Should I charge 150 or a little more? by progressive overload. I usually use rpe
Id say this program is too long for someone with noobie gains. Try the 8 week version or try some fbw for some time. Personally I improved my max lift each week even after 1 year of lifting. Its also Worth noting that my approach accumulated a lot of fatigue
Any tips for deadlifting the day after squats? I see a lot of programs run this, have tried it a few times and its always so damn hard, is it just something my body will adjust to over time? Low bar squat and sumo puller if that makes it easier or harder?
Hey Bryce, thank you so much for this program and overall, your content. I've been trying it out and just hit the first week of incorporating F and R sets. After watching this vid, Fs are clear, however, I still don't understand the difference between a regular, say 4x7 @8RPE and a 1+3R @8RPE, could you/anyone here please clarify? Thanks in advance!
I think the difference is that in 1+3R you do all sets with same weight, but in 4x7 @rpe8 you can change the weight so the rpe stays the same in every set 🤔🤔
@@viwwe6275 Could be. I honestly never adjusted down the weight after my top-set when working through the RPE sets, just used the calculated volume that their formula put on the spreadsheet (the weight seemed a bit light anyway), so, at least in my case, the 1+XR sets always looked the same as my sets of 1+whatever X was. Thanks for the input!
Old video , I know but confused. So for the repeat sets I understand you use the same weight and reps. My confusion is now with the rest of the program are you not suppose to stick with the same weight for the whole set/lift. When I see like rpe8 I would still keep the same weight even if I had to fight hard for the set/workout to finish… are you not suppose to do that ?
Hey man, what do you think about just repeating weeks 1-4 over and over (adding 10-20lbs to my squat/dead max every cycle, and 5-10lbs to my bench). I'm more interested in 'general strength' than powerlifting, and don't really want to be doing less than 5 reps. CHEERS!
On the 16 week-program, some of the exercises are blank on the 'intensity' and 'load'. For the chin up and or dip I get this, but for the bent over row, what is implied without showing the load or intensity? Should I just deduct how much weight should be on the bar or am I missing a point? Hope for some help here.
Hey man, I'm more interested in Powerbuilding, but I really like the look of your program. What would you think about running the first 4 weeks of your 16-week program back to back? I'd add 5-20lbs to my estimated maxes at the end of the 4 weeks then just dive in and do it again.
I am a little confused still about the E1RM portion. So for example I'm doing the triples at 8rpe (~86% of my training max) so I'd do a triple at 375 w/ my training max being 435. Wouldn't my E1RM still be 435? (375÷.86) Any help would be much appreciated.
but if you guys check the program for E1RM it shows load should be at %65 at least for the 8 weeks one(haven't checked the 16) i feel like you should be doing %65 of your top set for 6 sets or how many sets it says??? H E L P
So for my squats, I worked up to a weight I could do for a triple @8rpe. I worked up to 365 and then took 365÷86%=425(my E1RM) than for the volume portion (6x5) I took 65% of 425 (E1RM) for my working sets. I think that's how it works.
Little late to the party here-doing the 8 week version. So for weeks 1-4, if it says 5x3 @8RPE, we load the bar based off of an RPE chart? Or is the amount of load on the bar based on how we feel that day?
Thanks for the free program and free advice Bryce (hey that rhymes) Going to run this for my meet in 11 weeks. Would you recommend a deload week before starting or extend the first couple of weeks? Thanks. PS do you ship your apparel to the UK?
I'd maybe do both? A deload before starting would ensure you respond a bit better to the training, and extending the sort of base cycle from the start would build a bit more volume. Both/either would work if done well. And yes! We definitely ship apparel to the UK!
@anyone who read this. I am currently at week 13 of my program and I wrecked by back a bit. Can I pause the program for a program and then commence or quit it, taper, come back to hit PRs when back is ready.
This might be a stupid question but what's the difference between 1 + 2R and just 3 for the sets? As far as I understand the description used in the video 1 + 2R just means do 2 more sets after your first set at the same weight with the same reps. Any help appreciated :)
When the program says "8RPE" for 4 reps i'm trying to (usually for paused dl squats or Bench) to be around 8@ for the entire workout. That means the First Set maybe around 6-7@ And that way trying to avoid ~10@ or @9 at your Last reps of Last set when you are fresh in the program. Later in the program there is 1-2R. In that block of training im Trying to find 8RPe in myFirst Set And continue working with the same weight through the workout. again you have to adjust the weight if the RPE climbs fast around 9-10 at the First sets. Reduce a little bit And continue.. Same with The Fs.. Thats how i use it for a couple of years now.😉
Is this similar to the program you run coming up to a meet? And if you have a "successful" meet prep, how much (if at all) do you tweak your program for your next meet prep? And where is a good place to start?
This program is a bit removed from what Mike has programmed for me, however this is something similar to programming I've run very successfully for my athletes. A good place to start would be simply the beginning of the program, and if you wanted to tweak anything, you could probably extend the phases or loop it twice or more before testing. I can't really give away all my secrets, but I hope that general advice helps.
Would it be ok to add a heavy single before the working sets for the big 3 comp lifts in week 1-4 at 8 rpe and weeks 5-8 at 8 - 9rpe? if so would it be wise to do that on day 1 & 2? or 3 &4? thanks for you content.
It's always hard for me to respond to these without much knowledge of your training history or what's optimal for you. My best advice? Try it out. See how it works!
when the program says 6 sets with 75%intensity, should the weight be deloaded cause after several sets the muscle gets more soree and the intensity goes upp ???? thx
Ok, then i don't understand. In your 16 week program, week 12, it say i have to squat 65% of my E1RM . And if i squat 100kg E1RM, 65% of that is 65kg. So I'm squating 65kg for 6 set x 5 rep. Am i totally off? Maybe you could write the equations down in the description of this video. I dont think i'm the only one who is confused ... Or maybe its just me :) Love the program and videos,,,,great stuff. :)
No, you are correct. You squat the top work @whatever RPE first. That will dictate your E1RM. Once you have the E1RM, you calculate the given % of that E1RM. I think you’ve got it correctly.
Just a little confused about the projected 1RM during weeks 5-8. If on day 1 i hit a 405 squat 1x3 @ RPE 8 does that mean that my projected 1RM is 470 (470x0.86=405) You confused me in the video when you said take what you hit on that day, look at the rpe chart and do the math would imply 405 x 0.86. Lol just some clarification
There an rpe scale with percentages for 1-12 reps 6.5-10 rpe. Use this for example 405x3 @ 8 and 405 divided by the rpe 8 3 rep value and then you get a new value, often higher than your current 1 rep max and take the percentage for the lower sets (86% 0.86) times that new estimated 1rm
one question, what's the point of writing it like ''sets 1+4R 5 reps @8 rpe'' instead of ''5x5 @8 rpe''? is there any difference? i just started the program, loving it
Hey man, What do you do for the lifts that do not have an intensity or load specified? Do you just straight up use the same intensity as the other lifts of the day or..?
R sets mean that you don't adjust the weight even if the later sets feel heavier than rpe 8 in this case. If it's just 5x5 @8 rpe you would adjust the weight on the later sets if it feels a heavier than an rpe 8
I'm not sure what video it is but he responded to this question already. His sessions range from 2.5hrs to 4 hrs. I'm sure his program is alot more complex than this program. I'm running his free program right now and its taking me about 2hrs per session
Well that would be why I am having to take a deload halfway through... I definitely had my 1RM grinders as my weight. Gonna drop that down for the rest of the program. Also, what are your thoughts on adding in regular singles at RPE 8-9 throughout the program? I notice you do that a lot in your training, so I was curious as to how you would go about that.
deadliftjoe regarding your second question, the spreadsheet rounds the numbers to the closest multiple of 5, which, since it's meant to use with pounds, equals to around 2.5kg. So if you use kgs the spreadsheet might say 205kg when it should say 202.5kg or even 200. Not the biggest difference but there's that. You can edit the spreadsheet so it rounds to 2.5 if you want too.
hi crack I don't know how to do the 1 + 2r and the 1 + 2f could you explain it briefly to me how to do both because I can't continue the program I don't know how to handle it please?
hi i just ended my week 6, i did touch and go bench today for RPE10. but at the last set i fail instead of doing 12 i did 10 and did another 2 (5 seconds later). does that mean i already fucked the program?
just finished program for a meet hit 215kg squat, 140kg bench, 245kg deadlift @ 84kgs (previous meet was 190/125/200 in july) thanks bruv
3xBodyweight pull incoming!
Mark Lock good job was it his 16week program or?
i pulled 220kg @ 73kgs in my first comp last year hehe
the first 8 week one, gonna start the 16 week for next years provincials very soon!!
Any update ?
I could go on for ages about how good this channel is and how much of a legend Bryce is but I'll cut it short-
The program is awesome,
Also planning to visit The Strength Edge/Calgary in general from the UK soon!
Super pumped starting this tomorrow I will update with results! Found your channel from candito and I must say your are the best powerlifting channel on youtube! Thanks for all the great content and keep it up!
How did it go?
James HN he died I guess
While I did leave another comment, I also wanted to leave my before and after numbers, for S/B/D respectively (all in Kgs)
Before: 160 / 180 / 210
After: 170 / 190 / 230
Age: 40. Started PLing late but enjoying the shit outta it.
thank you so much for providing this free programme i can’t wait to run it ❤
How do you go
Love the graphic on the 3/4 tee.
Thanks god , I am so lucky to find this channel
Just hit day 2 week 2 today, and my training partner pushed me into trying a pr at the end of my bench sets. Hit 250 for a double touch n go at 155lb bw. My goal is somewhere around 260-270 come meet day.
So far I'm enjoying the program! Thanks Bryce.
Doesn't really matter if the weights are in pounds or kgs, since it's percentage based.
Thank you for the awesome program and content!
Thanks helped a lot,, especially the 1+2F sets 😅
Bryce, thanks so much for releasing this program! I'm starting it tomorrow am, really looking forward to seeing how it goes
Half way through the 16 week program. It’s awesome
Will we ever find out who won the arms race? :D
Hahaha Jesus. We really dropped the ball on that specifically. I hurt my shoulder leading into nats and didnt want to be doing extra arm work, and then we measured after I had not trained my arms for like 8 weeks and Dillon had won. Maybe we'll re-do it and properly track it one day... I'm so full of shame and regret...
Thanks Bryce! Loving the program so far, starting Week 2, Day 1 today!
Darren Friel I am thinking about to start it how are the results?
@@robicvijetic he died
@@huebothedog665 lol
Should add this video link to the standard spreadsheet document. I modded my training maxes halfway through the 1st 4 week block to 95% & it helped shorten my sessions in a big way. Valuable tips here.
With modding to the slightly lower weight, did you still see strength improvements?
Saturday's are for the boys
Great video as always, and love the shirt!
Great breakdown!
hi Bryce, the 1+2R means 2 more repeat set, isn't it redundent because 1+2R is basically the same as 3 set. Can you elaborate?
One difference i see is that 2R sets don't take RPE into consideration.
If you do 3x8 RPE 8 you may lower weight on the second/third set to stay in the range of RPE 8.
But on the 2R sets you don't do that.
Essentially the weight stays the same, but the RPE increases when including fatigue factors for the RPE
Just completed my first week. Took me a few days to figure out the terms and abreviations. The workouts feel great so far not over taxing but definetly sweating and stiff near the end. Currently my bench max is 320 squat 400 and dead 495 (1295)at 200 bw. Ill post my progress when i complete the program im excited to see where my total lands! Hoping to hit up my first meet.
noah schaefer how’s the progress?
how is it?
I guess he ded
Never had a chance to get a run at the 8 week program. I picked up a injury during your 16 week program and had to stop. Hoping to build myself back up to get it another go
so if an RPE set isnt "R" then you drop the weight to match RPE?
from my understanding, that is correct
Hi, awesome channel and content. What' are the differences between the 8-week and 16-week programs? Are they oriented towards different goals/lifting expertise/etc?
Man I'd love to run the 16 week program but this whole RPE shit has my head spinning lol.
Indomitable true running it now
Do you still have problems with RPE?
@@denmyos yes, please explain
@@adibq RPE The weight does not matter, its alle about the reps.
So if your program says 8 reps @RPE8
That means that when you have done 8 reps there should be 2 (RPE 8.) more reps left in the tank. So if you need to do 4 sets of 8 Reps, and after set 2 you get so tired that you gonna end at a RPE 9 or 10, you need to take some weight of the bar. So your sets will still be RPE 8.
Example from my training to day:
I had to do 4 set of 8 reps @RPE8 to day.
After the first 2 sets i realize that if i dont take some weight of the bar, i will end at a RPE10.
So for the 3 set i took 5kg of the bar, so i could stay at RPE 8.
And for the 4 set i took additionally 2.5kg of so i could stay at RPE 8.
Does it make sense now :)
For example of the RPE.
thesufferfest.com/blogs/training-resources/rpe-why-turning-off-the-power-meter-can-make-you-faster
Or search on Alan thrall explaintion on RPE.
@@denmyos great explanation. Thank you mate
Could you maybe explain a bit more in detail about the E1RM portion of the program? I'm a little confused.. If my 1RM is 100 kg in a lift and it states on the program to perform a triple at an RPE 8, which is about 86% of my max (according to Mike T's chart), wouldn't my estimated max still be 100 kg if I divide 86 with .92? Should I use ramp up sets for estimated maxes?
I tried to use Mike T's estimated max calculator, it seems to be pretty accurate, you can add the RPE, reps and weight into it. Do you think I should just stick with that if it's more simple?
hi, did you solved the doubt
absolutely love that tee, when is it dropping!?
never mind I saw!
This Friday!!!
So I completed the 8 week program about 3 weeks ago. I'm at a loss all three of my main lifts declined the worst being my bench and deadlift. I ate like a horse gained about 10 lbs slept pretty well, having said that I did have a very stressful two months which may have been a factor. Back to the drawing board I guess.
2:05 repeat sets
Quality content
for the exercises listed with no RPE should we being doing RPE 7-8?
you mean like OHP with 3X8? was asking myself the same..
Still no answer? Just downloaded the program and dont know what weight to use on OHP, BOR etc.
I have been using an 8rpe if it doesn't have one.
What is the difference between "standard" 4 sets vs 1 + 3R sets?
Exactly what I'm trying to figure out
@@alexivashin5557 there seems to be no difference
"Standard" 4 sets at RPE 8 could all be different weights, but each set you aim to keep RPE @8. 1+3R sets at RPE 8 means first set is @ RPE 8, do the same weight for the remaining 3 sets regardless of RPE (though he says try not to go above 9).
@@diane4173 Oh. I see, and that makes sense. It just didn't make sense to me since I practically always did the same weight for sets at given RPE
Bryce: gonna be starting my 9th week and loving the program. Definitely feel like I'm making some significant gains. Many thanks for putting this together and allowing us to access free of charge.
One question... how do you perform a "rolling plank"? I google searched it but there doesn't seem a definitive answer to this.
Thanks again for this great program!
I know this was a while ago and you may have the answer now, but I believe the 'rolling plank' is most likely an 'Ab Wheel Rollout'
thinking i should buy a benchblokz the gym i go to is more of a BB style there's not real board press blocks or anything
How often should i attempt a 1rm to re-evaluate my numbers and %s?
Good question i would like to know also, im a novice weightlifter and i feel like my 1rm will in the course of 4 month
@@louis-philipperoy1489 around week 12 he has you doing a 3 rep set 8rpe to work out estimated 1rm
However i do believe he mentioned somewhere work up to a heavy single every now and then if youd like
@@lebumbcrack7248 but if you get stronger in like the first 3 weeks, do u have to wait until week 12 to increase your numbers for the % maxes? I mean, you would be working 9 weeks with less weight that your assumed PR
So in the second part, if I did a triple at RPE 8, then I need on the spot to calculate the E1RM and take the percentage needed?
And also, would adjusting the rounding to 2.5 make the program compatible with kg or is somting else needed?
Anyway great content so far! really enjoying your channel!
jonathan kotzer You can change the rounding to 2,5kg so it can be used in kilos. What I did I just printed lbs-to-kg chart with the program so I can do to rounding myself
@@joonaleinonen2440 the program shows percentage with kilos and next to rpe.
If I want to use the percentages, I must load week after week more kilos than what the program says or not. For example: week 2 140kg (70%), week 3 150kg (75%). Should I charge 150 or a little more? by progressive overload. I usually use rpe
Since I'm not so good with the freedom units, I inserted kg instead. On the second week of the program now and don't really see a problem with using kg:s instead of lbs, are there any drawbacks?
Probably just the rounding can be a bit off. e.g. rounding ~400lbs to the nearest 5lbs is more accurate than rounding ~180kg to a nearest 5kg.
Yeah, did the first 4 weeks and then unfortunately got a real man cold.
But during those weeks, there was and increase by 10 kg each week in the squat, which got really heavy the last week.
Will the program from scratch again, but will lower my 1RMs or modify the excel sheet a bit.
How do you use your mini bands on bench? Day 4 week 9-11 thanks
Would u recommend this program to an early intermediate and intermediate lifters?
Running this again for the second time after i got a lot stronger and doing 4000kg in squats the first day and 2800kg pause bench + OHP + Bent over rows + GHD extensions did me dirty...
But I know the program works well for me, so im all right with falling asleep crying to night😀
Bro, i have a question, if my starter Squat PR is 315, I put it on the program, the program give me all the numbers based on that PR, but if I get stronger 2 weeks later and eventually my PR IS 365, wouldn’t be wrong if I still working with the previous PR?
@@mauriziorodas5686 when I did the program the first time i did adjustments every 4 weeks i think.
Worked for me.
I still don't understand the difference between 4 sets of 8 reps @8rpe vs 1+3 sets of 8 reps @rpe. Can you explain?
Sothea Yi He mentioned that we should expect the RPE to climb as we move through the repeat sets. By this reasoning, 1+3 sets of 8 reps @ RPE 8 means that you would start at RPE 8 and probably end up at 8.5 or 9 by the 3rd repeat set (although the closer to the original 8 RPE, the better). So I can only assume that 4 sets of 8 reps @ RPE 8 means that the RPE doesn’t climb, and that you should adjust the load every set to make sure you’re not going above or below an RPE 8. However, if I’m wrong, this is a distinction without a difference and he should fix it.
As a novice weightlifter should i reevaluate my 1rm a few time during the program? keep up the good channel, im learning a lot, thanks!
and did you do it?
the program shows percentage with kilos and next to rpe.
If I want to use the percentages, I must load week after week more kilos than what the program says or not. For example: week 2 140kg (70%), week 3 150kg (75%). Should I charge 150 or a little more? by progressive overload. I usually use rpe
Id say this program is too long for someone with noobie gains. Try the 8 week version or try some fbw for some time. Personally I improved my max lift each week even after 1 year of lifting. Its also Worth noting that my approach accumulated a lot of fatigue
Any tips for deadlifting the day after squats? I see a lot of programs run this, have tried it a few times and its always so damn hard, is it just something my body will adjust to over time? Low bar squat and sumo puller if that makes it easier or harder?
Mike Hewson Following! Deads on day 2 feel extremely tough for me 2!
Big likes for the program, me and my friends ended in hospital.🏥
Hey Bryce, thank you so much for this program and overall, your content. I've been trying it out and just hit the first week of incorporating F and R sets. After watching this vid, Fs are clear, however, I still don't understand the difference between a regular, say 4x7 @8RPE and a 1+3R @8RPE, could you/anyone here please clarify? Thanks in advance!
I think the difference is that in 1+3R you do all sets with same weight, but in 4x7 @rpe8 you can change the weight so the rpe stays the same in every set 🤔🤔
@@viwwe6275 Could be. I honestly never adjusted down the weight after my top-set when working through the RPE sets, just used the calculated volume that their formula put on the spreadsheet (the weight seemed a bit light anyway), so, at least in my case, the 1+XR sets always looked the same as my sets of 1+whatever X was. Thanks for the input!
Do we train with training maxes or 1rm? the boostcamp app does not calculate the training maxes even though it does suggest so.
Program link doesn't seem to work. *as of 02/20/2018
When should you incorporate rest days in this program?
I Love this workout program 👍💪💥
Dobry co?
Old video , I know but confused. So for the repeat sets I understand you use the same weight and reps. My confusion is now with the rest of the program are you not suppose to stick with the same weight for the whole set/lift. When I see like rpe8 I would still keep the same weight even if I had to fight hard for the set/workout to finish… are you not suppose to do that ?
Hi Bryce!
I love the program ,been running it for a bit now. Can I add in arm and ab work into some of the days?
Hey man, what do you think about just repeating weeks 1-4 over and over (adding 10-20lbs to my squat/dead max every cycle, and 5-10lbs to my bench). I'm more interested in 'general strength' than powerlifting, and don't really want to be doing less than 5 reps. CHEERS!
Are the percentages in the taper week the initial training maxes or the new perceived maxes? Thanks!
Probably best to use the new E1RM’s from the final few weeks of training.
@@calgarybarbell Thanks!
How to calculate new perceived maxes?
What should the opener be
On the 16 week-program, some of the exercises are blank on the 'intensity' and 'load'. For the chin up and or dip I get this, but for the bent over row, what is implied without showing the load or intensity? Should I just deduct how much weight should be on the bar or am I missing a point? Hope for some help here.
Did you find an answer to this question?
im also searching for that answer
Hey man, I'm more interested in Powerbuilding, but I really like the look of your program.
What would you think about running the first 4 weeks of your 16-week program back to back? I'd add 5-20lbs to my estimated maxes at the end of the 4 weeks then just dive in and do it again.
I am a little confused still about the E1RM portion. So for example I'm doing the triples at 8rpe (~86% of my training max) so I'd do a triple at 375 w/ my training max being 435. Wouldn't my E1RM still be 435? (375÷.86) Any help would be much appreciated.
Basicly yes, in theory you should progress at least a little, so the weight should be a little bit above 375, making your e1rm higher
but if you guys check the program for E1RM it shows load should be at %65 at least for the 8 weeks one(haven't checked the 16) i feel like you should be doing %65 of your top set for 6 sets or how many sets it says??? H E L P
so I feel like you should be reducing load after your top set not increase it?
So for my squats, I worked up to a weight I could do for a triple @8rpe. I worked up to 365 and then took 365÷86%=425(my E1RM) than for the volume portion (6x5) I took 65% of 425 (E1RM) for my working sets. I think that's how it works.
i just wasn't too sure! kiitos for the fast feedback!!!
Can you follow this program if you are beginner? Ive been working out for 4 months 4 x week
Little late to the party here-doing the 8 week version. So for weeks 1-4, if it says 5x3 @8RPE, we load the bar based off of an RPE chart? Or is the amount of load on the bar based on how we feel that day?
You can use an rpe chart for reference, but you'll want the sets to feel like you could have done two more reps.
@@calgarybarbell and then for weeks 5-8 we can try and push the load to find the new E1RM but still aim for the goal RPE?
@@jenniferwrede2041 hi I have the same concussion as you, have you got an idea off how much load you should use during the peak phrase
So 1+3R at RPE 8 is basically 4 sets at rpe 8
Not quite, since keeping the weight the same, you'll be more fatigued in the later sets making the RPE effectively higher.
For the exercises that have a blank space in the intensity box what should I aim for RPE wise here?
When/ do we deload during the 8 week program? I know it's split into 2 4 week parts so figured I should ask.
Do we train with training maxes(90%) or 1RM? The boostcamp does not calculate the training maxes, do we need to put them in ourselves?
Dude prolly puts lots of effort into his videos... Really nice video
Ran across your program. I was wondering about deload weeks in between weeks? Would you suggest every 4 weeks?
how should we deload? just cut the weight in half?
in F sets e R sets, do you have to wait the rest time normally or go to F set or R set without rest? as if it were a drop set, somebody help me
When doing the fatigue sets, do you go down 5% every set? Or just after the top set?
On pin squats, how high should I set the pins? Below parallel? Thanks!
What chart is he referring to at 5:26?
What should my max be for bench when I input it in the program? Paused or touch and go
Thanks for the free program and free advice Bryce (hey that rhymes) Going to run this for my meet in 11 weeks. Would you recommend a deload week before starting or extend the first couple of weeks? Thanks. PS do you ship your apparel to the UK?
I'd maybe do both? A deload before starting would ensure you respond a bit better to the training, and extending the sort of base cycle from the start would build a bit more volume. Both/either would work if done well. And yes! We definitely ship apparel to the UK!
Thanks for your reply! Much appreciated, and thanks again for the program!
Did I overlook the MikeT RPE chart? I can't see it... Started the program, one of the best in years I have seen, thnx!
Just added it! Sorry!
@anyone who read this.
I am currently at week 13 of my program and I wrecked by back a bit. Can I pause the program for a program and then commence or quit it, taper, come back to hit PRs when back is ready.
the 1 + 2R or 2F .. made my mind scattered.. xD
What does the load column mean? I’m in week two and very confused
This might be a stupid question but what's the difference between 1 + 2R and just 3 for the sets? As far as I understand the description used in the video 1 + 2R just means do 2 more sets after your first set at the same weight with the same reps.
Any help appreciated :)
When the program says "8RPE" for 4 reps i'm trying to (usually for paused dl squats or Bench) to be around 8@ for the entire workout. That means the First Set maybe around 6-7@ And that way trying to avoid ~10@ or @9 at your Last reps of Last set when you are fresh in the program. Later in the program there is 1-2R. In that block of training im Trying to find 8RPe in myFirst Set And continue working with the same weight through the workout. again you have to adjust the weight if the RPE climbs fast around 9-10 at the First sets. Reduce a little bit And continue.. Same with The Fs.. Thats how i use it for a couple of years now.😉
@@askibaronaski123 alright, I think I understand your approach, thank you!
Is this similar to the program you run coming up to a meet? And if you have a "successful" meet prep, how much (if at all) do you tweak your program for your next meet prep? And where is a good place to start?
This program is a bit removed from what Mike has programmed for me, however this is something similar to programming I've run very successfully for my athletes. A good place to start would be simply the beginning of the program, and if you wanted to tweak anything, you could probably extend the phases or loop it twice or more before testing. I can't really give away all my secrets, but I hope that general advice helps.
Calgary Barbell Thanks for the tips!
So on lifts that are just blank, no RPE or % given, what happens on those? Still run them like an 8 RPE?
How long are your average training sessions suppose to be while yawing this program. Thank you in advance.
What if i do high bar for my competition squats? Do I still do the high bar variations?
Ye bro
Would it be ok to add a heavy single before the working sets for the big 3 comp lifts in week 1-4 at 8 rpe and weeks 5-8 at 8 - 9rpe? if so would it be wise to do that on day 1 & 2? or 3 &4? thanks for you content.
It's always hard for me to respond to these without much knowledge of your training history or what's optimal for you. My best advice? Try it out. See how it works!
Describe the hell squat in the program. Thank you.
My gym doesn't have a safety squat bar, what should I do instead? Should I take it out, use a regular bar, do goblet squats?
Front squat, or high bar squat
when the program says 6 sets with 75%intensity, should the weight be deloaded cause after several sets the muscle gets more soree and the intensity goes upp ???? thx
Is this right the % of E1RM: 100kg/.92=108x65%=70.2kg..?
It seem very light, barely a RPE6 ?
denmyos yep, the beginning of the program starts with light work
@@calgarybarbell but I'm in week 12 in 16 week program.
Ohhh ok so you’re a bit later. The work will scale up over the last few weeks, there are planned low stress weeks throughout
Ok, then i don't understand. In your 16 week program, week 12, it say i have to squat 65% of my E1RM .
And if i squat 100kg E1RM, 65% of that is 65kg.
So I'm squating 65kg for 6 set x 5 rep.
Am i totally off?
Maybe you could write the equations down in the description of this video.
I dont think i'm the only one who is confused ... Or maybe its just me :)
Love the program and videos,,,,great stuff. :)
No, you are correct. You squat the top work @whatever RPE first. That will dictate your E1RM. Once you have the E1RM, you calculate the given % of that E1RM. I think you’ve got it correctly.
what experience level is the program geared towards?
I think he mentions it on the previous video
Due to the brevity of it, probably more novice/intermediate
Calgary Barbell does that mean 'border line of the two', or, 'either or'?
Cheers brah
Just a little confused about the projected 1RM during weeks 5-8.
If on day 1 i hit a 405 squat 1x3 @ RPE 8 does that mean that my projected 1RM is 470 (470x0.86=405)
You confused me in the video when you said take what you hit on that day, look at the rpe chart and do the math would imply 405 x 0.86. Lol just some clarification
There an rpe scale with percentages for 1-12 reps 6.5-10 rpe. Use this for example 405x3 @ 8 and 405 divided by the rpe 8 3 rep value and then you get a new value, often higher than your current 1 rep max and take the percentage for the lower sets (86% 0.86) times that new estimated 1rm
My gym doesnt have ghr baxk extension what do i do as alternative
one question, what's the point of writing it like ''sets 1+4R 5 reps @8 rpe'' instead of ''5x5 @8 rpe''?
is there any difference? i just started the program, loving it
Hey man, What do you do for the lifts that do not have an intensity or load specified? Do you just straight up use the same intensity as the other lifts of the day or..?
R sets mean that you don't adjust the weight even if the later sets feel heavier than rpe 8 in this case. If it's just 5x5 @8 rpe you would adjust the weight on the later sets if it feels a heavier than an rpe 8
Greetings folks! What should the “opener” goal on taper week be? I’m kinda confused with that! Thanks in advance
Something you could hit for an easy triple, about 80% of 1rm
@@widgeman thanks mate!
How much time should a session take ?
I'm not sure what video it is but he responded to this question already. His sessions range from 2.5hrs to 4 hrs. I'm sure his program is alot more complex than this program. I'm running his free program right now and its taking me about 2hrs per session
Well that would be why I am having to take a deload halfway through... I definitely had my 1RM grinders as my weight. Gonna drop that down for the rest of the program.
Also, what are your thoughts on adding in regular singles at RPE 8-9 throughout the program? I notice you do that a lot in your training, so I was curious as to how you would go about that.
I believe those are utilized later in the program. Not a bad idea, basically just try it out and see how it goes!
2ct Pause Deadlifts (floor), can you explain to me
If you search our channel, you’ll find a “favourite accessory for deadlifts” or something similar video that we did on exactly that!
Lift the weight and pause when the plates are an inch off the ground for a 2 cou.t
Is the input of the bench touch and go or paused in the excel chart?
TheMiniPig It will say “touch and go” or pause. Also it will have the tempo listed: 1-0-1 or 1-1-1. Comp bench is a pause bench.
@@AllieEm1 I mean in the beggining when you put in your max
TheMiniPig oh, I see. Well I guess it would be your pause, especially if you’re training to compete. 🤷🏻♀️ How vastly different are your two types?
@@AllieEm1 I have never maxed my paused benchpress but i'll do a submax tomorow so i kind of know what to put in. :)
Alright so this program worked wonders for me.
How soon can we do this same program again?
As soon as you want to
@@calgarybarbell thanks bro
Hi Bryce just wondered when u take ur rest days and is it bad to do 3 rest days back to eachother
For your maxes did you put them in at 95% like he recommended or just put them at 100%
@@kieran127 I went with 95%
What would you recommend if I'm not able to perform Pin Squats in one gym where I'm training from time to time?
And: Do I really have to use lbs to calculate? I'm from Germany and pounds is just like something we don't ever, ever use^
deadliftjoe regarding your second question, the spreadsheet rounds the numbers to the closest multiple of 5, which, since it's meant to use with pounds, equals to around 2.5kg. So if you use kgs the spreadsheet might say 205kg when it should say 202.5kg or even 200. Not the biggest difference but there's that. You can edit the spreadsheet so it rounds to 2.5 if you want too.
Thanks a lot!
What to change in the template if i want to use KG?
Divide or multiply the numbers by 2.2046
Why not just put in your maxes in kgs?
When it doesn’t say any rpe in the chart what rpe do you use then?
How long does a training day take?
hi crack I don't know how to do the 1 + 2r and the 1 + 2f could you explain it briefly to me how to do both because I can't continue the program I don't know how to handle it please?
Did you watch the video? That’s literally what this video is about.
hi i just ended my week 6, i did touch and go bench today for RPE10. but at the last set i fail instead of doing 12 i did 10 and did another 2 (5 seconds later). does that mean i already fucked the program?
What if I have no idea what all this RPE humbug is?