Uploaded by Michal Domanski

PPL Booklet

advertisement
STARTING OFF
In order for the program to work effectively, you need to know your max lifts. These max lifts
should be clean one rep maxes, do not speculate on these or overestimate yourself. It is better to start slow and have momentum, than to overestimate your maxes and have to repeat a
whole block of training.
If you only have 3 or 5 rep maxes to go off of, I recommend you find a 1 rep max calculator on
Google, you shouldn’t estimate one rep maxes off anything higher than 5 reps. Once you have
put in your maxes, the programme will automatically adjust and then you will know what to do.
HOW TO TRAIN
The programme works in a way where you have a top set and then back off sets for the main
lift as well as accessories after. Warming up to the top set should be done in even incremental
jumps, for example if you have a top set of 100kg x 1, you would do warmups in 20kg jumps,
starting with the bar for roughly 12 reps and lowering the reps until you reach your top set.
Following your top set are the back offs, strip the weight off from your top set and get into the
back off sets.
I would recommend a 3-5 minute rest time between sets on the main lifts and 1-3 mins on the
accessory lifts, depending on the intensity of the exercise.
RPE SCALE
The programme refers to the RPE scale as a way of controlling the intensity of your accessory
movements, it is important that you understand and stick to this as closely as you can otherwise there is a risk of not recovering for later sessions. The RPE scale essentially means “how
many reps am I away from failure?”, it is also illustrated below.
FINISHING AND REPEATING THE PROGRAM
The programme can be repeated as many times as you would like. When you have finished the
9 weeks of training, you should deload for a week and test your maxes again. Once you have
your maxes again, adjust them on the programme and continue to run it. I want to stress that
deloading is extremely important and if you do not deload, it might lead to you running into
plateaus faster than you might want. If you do not wish to test your maxes, I would recommend
adding 5kg to the lower body lifts (Squat, Deadlift) and 2.5kg onto the upper body lifts (Ohp,
Bench).
Download