Deadlift and squat beginner template

Training Q&A [Moderated]
1

Hey!
Recently started the beginner template and I have two quick questions.

  1. On day 1 of the squat I worked up on sets of 4 following the RPE and ended with an estimated 1RM of 269. On the second day I plugged the numbers in to try to ballpark my work sets for the sets of 7. After what should have been the first work set I determined it was below RPE 6 so I counted it as my last warmup and went up from there. After the top set of 7@8 my estimated 1RM was 278. When I start week 2 with the work sets of 4 reps should I try to make a 1-5% jump from 269 or from 278?

  2. Do you prefer dead stop deadlifts vs touch and go? I’m sure there are a time and place for each. Just wanted to hear your opinion.

Thanks for all the help!
Kyle

2

Hi there,

  1. I wouldn’t be aiming to calculate rigid jumps based on e1RMs. Rather, the e1RMs are giving you a “ballpark” estimate of your strength, and when you show up on day 1 of the next week you’ll work up on sets of 4 under the assumption that you’re going to be able to increase the load on your top set at the same RPE target, but paying attention to how things are moving on the way up so you can make adjustments if needed. Hopefully this makes sense.

  2. We tend to prefer dead stop, in general.