Triphasic.One — RFESS

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  • November 26, 2017 at 8:30 PM #4062
    rgervase
    Participant

    Hi MP,

    Hope everyone had a great thanksgiving!

    My question is whether I should substitute the Goblet RFESS prescribed in Triphasic.One for the side loaded version? Looking at the program the goblets are prescribed in Phase 1 Day 2 (Concentric) and Phase 1 Day 3 (Eccentric) and in other phases as well.

    The issue is the heaviest dumbbell or kettlebell in my gym is 110 lbs. I’m currently finishing up program 1, lifted 190lbs with the side loaded RFESS in the last workout. Will the single dumbbell in the goblet squat be heavy enough to drive adaptation? Or should I substitute side loaded RFESS? Alternatively, I also have a weight vest (up to 60lbs) that could be used.

    For reference, this is my second year using MP programming. I did Program 1 last off-season, this is my second time through. Didn’t make it to Triphasic.One so this will be my first experience with that type of training.

    Rylan

    November 27, 2017 at 2:23 AM #4064
    Zi
    Moderator

    Straight answer: Yes, you can change RFE Goblet to RFE Side-loaded for Phase 1 Triphasic.One.

    But consider these thoughts:

    You’ve built up a decent amount of strength and now starting a new program that has new objectives. It is totally A-OK to lift less load especially in the beginning of a program. And one or two phases will certainly not hamper any progress.
    Look at the big picture. You’re not reducing load. You’re changing how you’re providing stress to your body. Sometimes less is more. Sometimes different is more (at similar loads). Can’t compare an RFE side loaded variation to a goblet variation because they do have subtle differences between them. Each variation should have its own individual weight progression.
    Even for the exact same exercise, you can’t always go up and up and up. It’s like running full sprint, you just won’t get faster by going harder cause you’ll just burn yourself out.

    So in essence, don’t worry that you have to “de-load”. Since you’re coming off Program.One and going right into Triphasic.One, your sympathetic system will thank you for some breathing room to make adaptation which will set you up for a the next phase, and so on.

    November 27, 2017 at 6:20 PM #4069
    rgervase
    Participant

    Good points, Zi. And thanks. I guess I’m guilty of thinking of the progression from goblets to side load too linearly. I’ll stick with the goblet work for now.

    By the way, what would recommend as far percentage loading for lifts on the day 2s? I.e. are we going for speed or something closer to max?

    Rylan

    November 28, 2017 at 1:39 AM #4070
    Zi
    Moderator

    Triphasic.One right? For all the Day 2…

    Phase 1 eccentric and Phase 2 isometric, maybe 70%-80% and err on the lighter side. Purpose is to maintain your power/speed while doing Phase 1 & 2. The Ecc and Iso stress in Day 1 & 3 is going to be crazy, so Day 2 needs to start a little low in week 1 and work up slowly over the first 3 phases… In Phase 3, main lifts are all normal lifting tempo, and that would be the time Day 2 should be about pushing closer to max (80%+) still adding load per week.

    Consider the number of reps and what type of phase it is. 6 reps is somewhere between pure strength and hypertrophy (70-80% as i said earlier). Doing tempo training is more load that doesn’t come from the weight plates, meaning you probably have to take some more weight off the implement.

    Having numbers and percentages is helpful but at the end of the day, if you can’t lift perfect controlled reps, you’re better off taking off pressure so you can keep going. I’ve done crazy loads before and I personally think I could have done it differently, like as I have said. Take my word on that.

    Does that explain well?

    November 29, 2017 at 10:32 PM #4074
    rgervase
    Participant

    Thanks Zi. I am indeed about to start Triphasic.One. This very helpful.

    Overall I’m looking forward to the program. I haven’t done a whole lot of bilateral deadlifting, and now have access to a trap bar at the gym so we will see how that goes.

    Rylan

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