For context, I’m an intermediate-advanced lifter who has been focused on powerlifting for about 3-4 years. I self coach/program and I pull sumo if it matters.
I have a bit of an ongoing issue with underperforming on deadlift singles relative to top sets in different rep ranges (triples, 4s, etc). This is something that I’ve observed across various training blocks and it doesn’t seem to be a problem for my squat and bench. For example, I’ll go from a block of hitting routine triples of 495x3 @ 8 (e1RM = ~575) to just managing 510x1 @ 7.5 (e1RM = ~560) in the next block. This underperformance relative to training has also occurred in past meet performances and mock meet/test days, whereas my squat and deadlift go about as expected to even a little better than training numbers would suggest.
I feel like the obvious answers are that I’m either underestimating my top rep set RPEs (I really feel like I’m not, though) and/or my deadlift just needs a little more singles practice than my squat and bench. Is this something you’ve ever encountered for yourself or others? Are there other programming changes that I may need to consider?
Thanks!
Just FYI, 495 x 3 @ 8 translates to ~512 x 1 @ 7, so this doesn’t really seem that far off for expected performance to me. I think the e1RM’s get more accurate when the rep schemes decrease.
That said, I think if someone is not translating their strength development well to singles then I’d plan for more singles and alter the amount of time allotted to picking up this skill. I would wonder what a training cycle where you were pulling singles @ 7-8 the whole time would do for you, for example.
The rest of your programming may also be contributing to carrying more fatigue when you’re actually doing singles.
-Jordan
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Just FYI, 495 x 3 @ 8 translates to ~512 x 1 @ 7, so this doesn’t really seem that far off for expected performance to me.
You aren’t wrong, but if I’m being completely honest that 510x1 @ 7.5 was closer to an 8 than a 7. I’m comparing a block from the recent past to a current one if you can’t tell! Regardless, while 495x3 @ 8 → 510x1 @ 7.5 was maybe not the best example, it is what made me think about this drop in e1RM when transitioning to singles and look back at training data to confirm this. I usually experience a minor dip for squat and bench, too, but it’s less significant and I seem to bounce back a lot quicker. It just seems to be harder for my deadlift to adjust.
That said, I think if someone is not translating their strength development well to singles then I’d plan for more singles and alter the amount of time allotted to picking up this skill. I would wonder what a training cycle where you were pulling singles @ 7-8 the whole time would do for you, for example.
Figured I may just need more practice. In such a cycle, would you advise ramping up the RPE of that single - say 1@6 to start the cycle and work up more towards 1@8 by the end - or is that not really necessary? I wonder about building momentum and the possible diminishing returns of repeated exposures to 1@7 or 1@8 week after week after week, but maybe I’m overthinking those effects.
The rest of your programming may also be contributing to carrying more fatigue when you’re actually doing singles.
Makes sense. I’ll look at my surrounding programming with a more critical eye.
Thanks for the advice, Jordan.
That’s still < 5% off the predicted performance. Not sure that raises any alarm bells for me.
I don’t think I would use an increasing RPE over a block.
I’m not sure that there’s diminishing returns unique to singles compared to other styles of programming.
Yeah, that’s a good point - I suppose a decrease in performance by a few percentage points in my deadlift will look more drastic in terms of weight on the bar than, say, my bench when you’re talking about a percentage of a number in the mid to upper 500s vs. low 300s. I will admit that I tend to overreact to my performances over a small number of sessions and search for problems that may or may not be all that significant in an effort to program “optimally” rather than trusting the process and looking at the big picture. Probably the hardest aspect of self programming, and training as a more advanced lifter in general where things won’t always “work,” for me personally.
I’ll see how I respond as I continue to increase my exposure to deadlift singles and assess from there. Thanks for the advice and perspective, Jordan.
It’s understandable, Nate. We all want to get rewarded for our hard work, but sometimes it doesn’t work out like that.