e1RM% for assistance exercises

I understand that there is no cut and dry percentage of a one rep max conversion for assistance work, but some of my weights on the Bridge 1.0 seem low. I am new to the Bridge and RPE so I am still trying to figure some of this out. I finished my LP squats at an e1RM at 420 lbs. My 3-0-3 tempo squats were at 195 lbs and possibly over shooting my RPE at that weight. Is this just part of the learning curve or is <50% of a 1RM normal?

Most people cheat on the timing of 303 squats. If you do it right they will be very brutal though light. Especially if you are coming off the LP and your conditioning isn’t used to 8 rep anything, let alone those.

Man, it is hard to not cheat them. On the last few reps it is a fight against common sense to keep coming up slow.

I find having someone count for you works well for pauses and tempo work, if that’s available to you.

As far as the load, it doesn’t really matter much. I’d just try to forget about the load on something like tempo squats and just hit your RPE’s. You’ll get better at supplemental lifts the more you do them.

I guess my concern is there enough stress being applied by doing sets at low weights. During the last third of my LP, it was a grind and I was always sore. So I switch programming and as a result feel much better and am carrying less fatigue, however I can’t help but feel that the programming isn’t working because I’m not sore. While I know this isn’t true, it’s hard to get out of that mind set.

I use a kitchen timer attached to either the rack (they have a little magnet on them) or the wall/floor for tempo and paused work. Seems to keep me honest and timers are like $5 at walmart. Just get one with a big clear display.

Can’t take credit though stole the idea from Mike Tuchscherer’s instagram.