# PRS Performance Programming - BLOCK 1 INDEX FILE

### General procedure

#### Stage 1 - Preparing Framework

1. Determine split and training maxes
- https://youtu.be/kri10H9s-vY?list=PL42IR4NkGyO8dnFvb-trnJ94hRlOPaP6u&t=450
- 7:00 ~ 13:00
2. Select exercise for each big3 lift in their primary days, secondary days
- https://youtu.be/kri10H9s-vY?list=PL42IR4NkGyO8dnFvb-trnJ94hRlOPaP6u&t=782
- Squats: 13:00
- Bench press: 14:05
- Deadlift: 15:18
- Coloring/Tagging
3. Determine accessories and N/O of accessory sets
- https://youtu.be/kri10H9s-vY?list=PL42IR4NkGyO8dnFvb-trnJ94hRlOPaP6u&t=1104
- Accessories for squat: 18:24
- Accessories for bench press: 19:38
- Hamstring work: 21:11
- 大背特訓: 22:00
- Upper back, Arm accessories: 23:00
4. Determine sets for main lifts
- https://youtu.be/kri10H9s-vY?list=PL42IR4NkGyO8dnFvb-trnJ94hRlOPaP6u&t=1441
- Starting: 23:58
- Squat: 24:03
- Bench press: 24:30
- Deadlift: 26:05
5. Determine rep ranges (2-7 reps) for main lifts
- https://youtu.be/kri10H9s-vY?list=PL42IR4NkGyO8dnFvb-trnJ94hRlOPaP6u&t=1583
- 26:23 ~ 32:05
6. Estimating volumes from given sets and rep count
- https://youtu.be/kri10H9s-vY?list=PL42IR4NkGyO8dnFvb-trnJ94hRlOPaP6u&t=1926
- 32:06 ~ 33:28
7. Determine accessories rep count → **Framework completed!**
- https://youtu.be/kri10H9s-vY?list=PL42IR4NkGyO8dnFvb-trnJ94hRlOPaP6u&t=2008
- 33:28 ~ 36:25

#### Stage 2 - Programming

1. Program intensities **==←THE MOST VALUABLE TAKEAWAY==**

- https://youtu.be/kri10H9s-vY?list=PL42IR4NkGyO8dnFvb-trnJ94hRlOPaP6u&t=2243
- Squat: 37:23 ~ 45:44
- Bench press: 45:45 ~ 53:46
- Deadlift: 53:47 ~ 56:55

2. Program deload week

- https://youtu.be/kri10H9s-vY?list=PL42IR4NkGyO8dnFvb-trnJ94hRlOPaP6u&t=3415
- Squat: 57:24 ~ 57:47
- Bench press: 57:47 ~ 58:44
- Deadlift: 58:44 ~ 59:11
- Accessories: 1:00:12 ~ 1:01:07

3. Program RPE days bounds ($\pm3\%$)

- https://youtu.be/kri10H9s-vY?list=PL42IR4NkGyO8dnFvb-trnJ94hRlOPaP6u&t=3668
- 1:01:07 ~ 1:07:27

4. Program "Calculated Weekly Max" table

- https://youtu.be/kri10H9s-vY?list=PL42IR4NkGyO8dnFvb-trnJ94hRlOPaP6u&t=4053
- 1:07:35 ~ 1:10:37

5. Recap on how to use this program, ending

- https://youtu.be/kri10H9s-vY?list=PL42IR4NkGyO8dnFvb-trnJ94hRlOPaP6u&t=4237

- 1:10:37 ~

### Determining the right split (orders)

- Put (sumo) deadlift on same day as squat
- Carries little less fatigue with squats (wtf?)
- Little bit further away in the specifiity range in the hip vs knee flexion
- Helps to speard out fatigue little bit better
- Deadlift and squat can carry fatigue over
- Having a bit less interruption
- Kind of "mask"/"self-limit" deadlift a little bit

## BLOCK 1 (Volume/Strength block)

### Targets

- Little bit more volume
- Pushing relative intensity and hitting rep PRs
- Still pushing strength
- Get hypertrophy benefits while getting relatively more strength

### Exercises

Keep each day around 4 exercises. At most 1 day, can only have 4 accessories.

#### Squat 9 sets

- Primary 5 sets

- Competition **Paused** squat cadence = 010
- Reason
- Pause for finding the best stable position while having no depth violation
- **BRACE**

- Secondary 4 sets
- High bar squat
- Reason
- Not sure, maybe quads hypertrophy

#### Bench press 14 sets

- Primary 5 sets (no fatigue drop)
- Competition paused bench press 0-1-0
- Reason
- That's what you do in competition.
- Secondary 5 sets
- Competition Tempo bench press 3-1-0
- Reason
- Work more on **control** and **positional requirements**, **legdrive**
- Tertiary 4 sets
- Larsen close grip touch and go bench press
- Reason
- Hypertrophy, Stability without legdrive, upperbody arch support

### Deadlift 4+ sets

- Primary <u>4 sets</u>
- **Just off the floor** Paused conventional deadlifts
- Reason
- TENSION PRACTICE.
- Secondary
- Maybe sumo, maybe *other* deadlift exercises
- find Longlong for linking

### Accessories

#### Quads

- Belt squat/ Leg press
- difficult to screw up, easily repeatable, can be done correctly by wide range of audience
- Subsitution: **Bulgarian split squat**

#### Pecs

- (Inclined) Dumbell bench press/ Dips
- Just for pectoral (chest) hypertrophy for bench press
- Subsitution: **Dumbbell bench press**
- Pressing accessories for primary chest day will be easier
- For secondary day it will be harder

#### Biceps/ Deltoid (low priority)

- to be filled.

#### Hamstring

- Hamstring curl/ curl of choice
- Targets hamstring

#### Back

- <u>10-15</u> sets of back → 12 sets

- Pulldown of choice/ Row of choice
- Pulldown: Targets LATs
- Rows: Targets Middle back
- Chest supported row
- Prevent taxing the back too much for the subsequent deadlift day in his split

### Rep ranges

- Top sets: more intensity based
- More volume adjusted by backoffs
- 3 reps
- More specific to 1RM, after 4+ reps we might see form breakdowns
- 5+ RM poorly translates into 1RM
- Deadlift why middle back off is 3 sets?
- he Bias more towards intensity over volume on deadlift
-

NO RDL.

## Programming Intensity

### Symbol table

- $W$: The weight that you should attempt to do
- $W_\text{top}$: Top set weight (The weight of the heaviest set that you should do)
- $M$: Your previous one rep max
- $T(\mathcal{C})$: Table look up from the Rep max table given condition $\mathcal{C}$
- $V(\mathcal{A})$: Variation modification look up from variation $\mathcal{A}$
- $B_m(N)$: Back off sets linear progression factor given week number $N$, given block length of $m$ weeks
- $\mathbb{E}(\mathcal{R}) \to \mathcal{C}$: Expected RPE of $\mathcal{R}$, returns condition $\mathcal{C}$
- $\Delta r$: Difference of repetition from top set to back off set

$$
\begin{align}
\mathcal{C}_\text{top} &= \{\mathbb{E}(\mathcal{R}), r\} &\text{Expected RPE of $\mathcal{R}$, for $r$ repetitions.}\\
W_{\text{top}} &= M\times T(\mathcal{C}_\text{top})\times V(\mathcal{A_\text{top}})\\
W_{\text{back off}} &= W_{\text{top}} \times T(\Delta \mathcal{R}) \times (1-0.03\Delta r) \times V(A_\text{back off}) \times B_m(N)
\end{align}
$$

^ ==3% drop → 1RPE drop==

### Example

Suppose you are trying to do Bench press in a day.

**Facts.**

1. Bench press one rep max is 120kg.

2. You are doing 5 reps for top set. 8 reps for back off sets.

3. You have total of 1 top set, 3 back off sets.

4. Your top set expected RPE is 8.5.

5. Your back off set drops 6% of intensity from top set.
6. For the top set, you will be doing close grip bench press as variation. Take the percentage to be 97%.
7. For the back off set, you will be doing Larsen presses as variation. Take the percentage to be 95%.
8. You are in week 2 of a 4 week block program, in block 1. (Volume block)

**Question.**

Draw the whole bench press program for that day.

**Solution.**
$$
\begin{align}
&\text{Find $W_\text{top}$.}\\\\
\text{Fact 1} &\to M=120\\
\text{Fact 2, 4} &\to C_\text{top}=\{\mathbb{E}(8.5), 5\}, \mathcal{R}=8.5, r=5\\
\text{Fact 6} &\to \mathcal{A}_\text{top}=\text{Close grip}, V(\mathcal{A}_\text{top})=0.97\\
\\
W_\text{top} &= M\times T(\mathcal{C}_\text{top})\times V(\mathcal{A_\text{top}})\\
&=120\times T(\{\mathbb{E}(8.5), 5\}) \times 0.97\\
&=120\times 0.824 \times 0.97\\
&=95.9136 \to 95kg\\
\\
\\
&\text{Find $W_\text{back off}$.}\\\\
\text{Fact 2} &\to \Delta r = |5-8| = 3 \\
\text{Fact 5} &\to T(\Delta \mathcal{R})=0.94\\
\text{Fact 6} &\to \mathcal{A}_\text{back off}=\text{Larsen press}, V(\mathcal{A}_\text{top})=0.95\\
\text{Fact 8} &\to m=4, N=2, B_m(N) = 0.97\\
\\
W_\text{back off}&= W_{\text{top}} \times T(\Delta \mathcal{R}) \times (1-0.03\Delta r) \times V(A_\text{back off}) \times B_m(N)\\
&=95.9136\times 0.94\times (1-0.03\times 3) \times 0.95\times 0.97\\
&=75.604 \to 75kg
\end{align}
$$
The whole program for that day are drawn below.

| Lift | Sets | Reps | Weight | Expected RPE |
| ---------------------------------- | ---- | ---- | ------ | ------------ |
| Close grip competition bench press | 1 | 5 | 95 | 8.5 |
| Larsen press | 3 | 8 | 75 | - |

**Bottom line.**

This method tries to ensure you *will* be able to complete every set of your program without any failure, by eliminating your ego in determining a suitable weight for a lift. You **never** want to take risks when programming, always program what you can do, **not** what you want to do.

### Lookup Tables

#### $T()$: RPE Table

https://docs.google.com/spreadsheets/d/18fu_DFjAjwzoHEjij6mUhLslA1v_q9o_FocW9QjA_F4/edit#gid=1292724632

#### $V()$: Variation modifier

https://prsontheplatform.com/2018/06/07/what-percentages-of-your-1rm-to-use-on-variations/

#### $B_4()$: Backoff Modifier function in this program

$$
B(\text{Week Number=}x,\text{Block=}y) =
\begin{cases}
95.5\% &x=1,y=1\\
97\% &x=2,y=1\\
98.5\% &x=3,y=1\\
100\% &\text{Otherwise}\\
\end{cases}
$$

#### $B_L()$: Backoff Modifier function with block length of $L$ Weeks

$$
B_L(\text{Week Number=}x,\text{Block=}y) =
\begin{cases}
100\%-(L-x)\times1.5\% &y=1, x<L \\
100\% &\text{Otherwise}
\end{cases}
$$

### SQUAT

#### Primary squat → RPE

- Write it from W4 to W1.

- Primary days W4 = RPE8
- Reason
- Most people have disproportional huge fatigue when they get past RPE8
- Result from trial and error
- Get close to maximal intensity
- But not so close to having huge fatigue or form breakdown

- Squat backoff modifier

- First backoff (Middle backoff)
- $W_{\text{top}} \times 0.95 \times 0.945$
- $0.95$: 5% backoff of relative intensity (Backoff modifier)
- 1 RPE drop ≈ 3% drop in intensity
- Variable for **person** and **rep / set**
- Therefore 5% drop ≈ 1.5 RPE drop
- $0.945$: Change of rep scheme, intensity change while rep scheme change.
- From table, from 3 rep to 5 rep will have $W_\text{5rep}\approx 0.945\times W_\text{3rep}$
- Second backoff
- $W_{\text{top}} \times 0.95$
- $0.95$: 5% backoff of relative intensity (Backoff modifier)
- 1 RPE drop ≈ 3% drop in intensity
- Variable for **person** and **rep / set**
- Therefore 5% drop ≈ 1.5 RPE drop

#### Secondary Squat → Percentage

- Percentage based → Control variables a little bit better (Less fluchuating from current state as RPE will)
- Tendency (issue)
- When everything is RPE based they start pushing the wrong days
- RPE will skyrocket
- Not allowign themselves to recovery *correctly* leading to that primary day
- Not managing fatigue well
- High bar 1RM = 90% Low bar 1RM
- Top set
- $W_\text{top}=M_\text{squat}\times T(\text{RPE}=7.5|\text{Repitition}=4)\times \text{Hign Bar Intensity Modifier=0.9}$
- Backoff
- $= W_\text{top} \times T(\Delta\text{RPE}=1.5)=0.9W_\text{top}$

### Bench press

#### Overview

- Bench press is the lift that most people can handle higher volume on without disproportionate fatigue
- Start from RPE8
- BLOCK1 not pushing intensity yet, will push at BLOCK2 / 3
- For working into block2, 3
- Establishing higher workloads for bench press related accessories and the competition movements

#### Primary bench press (PAUSE)

- Top set: Pure RPE determined. But since we are using percentages, we do not consider RPE here.

- 3 reps at RPE8 returns 86.3%, i.e.

- $$
W_\text{top}=T(\text{RPE}=8|\text{Repitition}=3)M_\text{bench press}=0.863M_\text{bench press}
$$

- Drop by 1RPE→
$$
W_\text{1st backoff} = 0.97\times W_\text{top}\times \text{Backoff Progression Modifier} \times T(\Delta\text{Repitition}=+2)
$$

- Second backoff drop by 8%, i.e. $W_\text{2nd backoff} = 0.92 W_\text{1st backoff}$

- 92% ≈ 2.6 RPE
- $W_\text{2nd backoff} = T(\Delta\text{RPE}=2.67)\times W_\text{1st backoff}$

#### Secondary bench press (TEMPO)

- Every Backoff drops by 5% (-1.5RPE)
- Set some framework for future blocks

#### Tertiary day (Larsen CG)

- Start from RPE7, at 8 reps, Close Grip = 0.97x, Larsen = 0.94x
- Drop 10% for 3 backoff sets.