Hi Coaches,
I am currently reforming my own RPE program. and I am interested in experimenting with performing more of the competition lifts. The usual assistance lifts (Paused Squat, Paused Deadlift, Tempo Squat) seem to be getting stale, and I never seemed to benefit much from it, and probably causing too much junk fatigue. There also seems to be a slight injury risk with the paused variants as well from experience, even with a belt.
I am aiming to focus on the 4 big lifts, so my rough plan so far is:
(Competition) CS, CB, CP, CD Lifts - 1 @ 8, Sets of 5 at 70-75% of 1RM,
(supplemental) SS1, SD1, SB1, SP1 - 10% off the 70% sets for maybe 5x5?
(2nd supplemental) SS2, SD2, SB2, SP2 - I am currently stuck on this part. I am thinking of including density blocks for my BP and OHP but I am not too sure on what to do for the Squat and Deadlift. Any advice? Beltless variants are a no-go.