---
# System prepended metadata

title: PRS Performance Programming - BLOCK 1 INDEX FILE

---

# 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.