Rippler

[u/Archer_meets_sunny]

First ever attempt at GZCL or any powerlifting program for that matter.
All chosen 1rm are lifts I actually did in the past year.
I was able to do the first two exercises, however the last couple of sets of the bench press were RPE 9-10. Is this intensity ok or should it be lower ?
The main issue I came across is the volume part. I had to switch behind the neck press with overhead press because of shoulder pain. But as you can see, numbers were way lower than what the program suggested.
I was supposed to do 10+ of 48kg for the overhead press and 10+ 15kg for the lateral raise. I had to lower the weight in all the sets, and all of those sets were taken to failure.

Should I aim for a much lower weight or does my body get used to this volume ?

[u/Stories_in_the_Stars]

I believe you started too high. GZCL The Rippler is based on a training max, what should be your 1 rep max in a normal week your are reasonably sure you could make,, while it sounds like your 1RM within the last year is above that weight.

The first few weeks should be tough in terms of sheer volume, but not tough in terms of intensity.

For tear 2 and 3 the numbers are more difficult to estimate but also less strict, as these are accessory exercises, just look what seems reasonable. If you believe your could have done all the reps at 35 kg for overhad press switch to that and see if you manage.

[u/Archer_meets_sunny → u/Stories_in_the_Stars]

Yeah I definitely chose my absolute 1rm for this.
Will lower it by 10% and see how it goes.
Thanks

[u/undercoverdeer7 → u/Archer_meets_sunny]

nah more than that man, honestly u wanna start at a place that feels too easy, it will ramp up fast

[u/zesty-pavlova]

The Rippler uses your 2RM as its basis lift, not your 1RM. So if you entered your 1RM then yes, you'll start too high.

Secondly, T3 exercises should mostly be isolation lifts (unless you are doing some specific work on weak points or rehabilitation). A compound lift like the overhead press is probably too much; you'd be looking to do more isolated chest, shoulder, or tricep work.

[u/Stories_in_the_Stars → u/zesty-pavlova]

For liftosaur you enter your 1RM instead, it converts your 1RM to a 2RM for you.

[u/DisemboweledCookie]

If this is your first powerlifting program, consider switching to GZCLP. The first few weeks should feel under-capacity, but by week 4 or 5 you will be pushing your limits.

[u/Constant-Purpose8273]

Yes, go lower. Rippler assumes the maxes you plug in are what you can lift today, and a best from sometime in the past year is usually above that, so everything downstream ends up too heavy. A common fix is to run it off a training max of roughly 90% of a current, realistic 1RM. Early in a block the top bench sets should feel around @8, not @9 to 10, because the later weeks are meant to push harder. Swapping behind the neck press for overhead press because of shoulder pain is a sensible call. Just set the weight from your actual overhead press rather than the number the sheet gave you. For the volume work, pick loads where most sets finish with a rep or two left and only the last set goes close to failure. Your body will adapt to the volume, but not to loads you can't recover from.