In your latest Training Vlog at this time-stamp, https://www.youtube.com/watch?v=L00e…youtu.be&t=145 , Austin mentions training in the previous months not exceeding RPE 7 intensity, reducing reps in sets until he’s at heavy singles. What did the overall volume / and sets look like with this lowered intensity?
I continue to struggle with fatigue management from my squats (RPE 9 sets in Powerbuilding), and want to explore lower intensity, higher volume alternatives.
Thanks and grats on the PR!
Hi,
To summarize: the “main” comp DL day was also set up similarly to how I’ve trained for a long time (and how lots of the templates are set up), with minor adjustments. The bigger change compared to past training was using a similar setup on the supplemental deadlift day - this previously would have been higher-effort work, like ramping sets up to @8-9 with 5-10% backoffs.
The prior training cycle involved ramping 5s until the effort/fatigue got too high, then immediately transitioned right into something the looked more like:
Day 1: Comp SQ
Day 2: Comp DL 2 @ 7, 75% e1RM x 3 reps x 1-2 sets, 70% e1RM x 4-5 reps x 2-4 sets. This worked from 280 kg x 2 up through 295 kg x 2, then in the last two weeks I pulled 300 kg x 1, then 312.5 kg x 1 prior to the PR.
Day 3: Supp SQ (pin/paused)
Day 4: Supp DL (paused or deficit): 1 @ 6-7, then backoffs. These started at 4-5 sets of 6 @ 6-7, then reps gradually decreased (with load increasing) to the last week, which was 5 sets of 3 @ ~6
To be clear: this isn’t magic, there are no guarantees this will work for anyone else, and there are still things I’m experimenting with myself.
Nice; thank you for sharing!
The intensity for this is so much less than, say, the Powerbuilding I routine for DL.
Given you’re experimenting with it for yourself, does that mean you havent tried it yet on any clients? Curious who responds well to this? You figure larger/more experienced lifters?
Hey Austin,
I notice for supplemental squat and deadlift you have pause and pin squats and deficit and pause deadlifts and I notice on Instagram and YouTube they have been your go to for the past few years for supplemental lifts.
I have a low training age(3-4 years) and goal is 1rm progression for the big 3. Would it be a better route to explore a variety of supplemental exercises (4-5 within specificity) and have various adaptations and stimulus to see which has the best responses, or you recommend sticking with like 2-3 good ones, rotate them and manipulate the protocol over the long term?
I am interested in trying out the lower fatigue training , how do you gauge the lower RPE benchmark single like 1@6?RPE 8-9 is very easy to gauge for me and is what I generally use. Sometimes my final warmup before a 1@8 is ideally 1@5-6 and I can’t really tell the difference most of the time.
Do you apply the low fatigue training to high rep supplemental movements like RDL or Quad dominant exercises , if you are performing any at the moment ?
Congrats on the Deadlift PR and really appreciate you going through your training approach for others to maybe experiment and explore with.
A lot of our strength templates are setup like this with some additional tweaks.
That said, I haven’t seen a consistent response across lifters to it…which is what I expect given the large inter individual variation in training response period.
We would recommend variety yes.
If you can tell what a 1 @ 8 is, a 1 @ 6-7 would be easier than that 