So i’ve been running different variations of 5/3/1 over the course of this year and made minimal gains so I figured I’d give RPE training a go. I was going to start my first week of the bridge today but I haven’t tested my maxes in a couple months and wanted to know if I need to know what my max is for each variation of the lifts before starting (rack pulls, pin bench, etc.). I have have a general idea of what my maxes are for the main lifts (squat, dead, bench), but I haven’t done most of the other stuff. Also, my gym has a safety bar and have been meaning to incorporate safety bar box squats and front squats into my workout, would you recommend alternating the pause squats and 3-0-3 squats for these lifts?
I’ll probably be running the bridge myself soon, but I loathe barbell rows and strongly prefer the stability of DB rows with 3 points of contact using a bench. Would switching row variants also constitute NDTP?
FWIW, put me down as someone who has always hated BB rows due to the lack of stability. They just have never felt natural to me, and I avoided them in my 20’s when I wanted to be Arnold/Dorian. I sucked it up when I started the Bridge and just dit them anyway. It was a learning curve with using the correct weight such that I was jerking the bar up and then pulling my torso back down to the bar. I finally lowered the weight and concentrated on actually rowing the bar with my arms/back, and then increased from there. I also got used to being in that rowing position, staying tight, etc. I still don’t “like” them, but I don’t loathe them anymore and am happy to do them once a week as a deadlift alternative.
One thing that really helped me is to deadlift whatever weight I’m going to row first, then lower it back down as I would an RDL, but go all the way to the ground. Then I maintain that position for my first row, and try to hold that position throughout the set more or less. Came up with this on my own, so not sure if it’s advisable or not, but it really seemed to help me.
